Nutrition before and during pregnancyNNutrition before and during pregnancyNutrition before and during pregnancyEnglishPregnancyAdult (19+)NANANon-drug treatmentAdult (19+)NA2016-12-22T05:00:00ZStacey Segal, BScA, MSc, RD;Daina Kalnins, MSc, RD​​10.000000000000052.00000000000002022.00000000000Health (A-Z) - ProcedureHealth A-Z<p>Find out how to get the right nutrients to support you and your baby before and during pregnancy.</p><p>Eating a balanced diet, before becoming pregnant and during pregnancy, can help you make sure that you receive the right nutrients to support a healthy pregnancy. Healthy eating can also help to reduce your risk of developing conditions that can affect pregnancy, such as high blood pressure, diabetes and obesity.</p><p>The time when you begin planning a pregnancy is a great opportunity to think about how you can maximize your health through wise food choices and regular exercise. It is also a good time to start a multivitamin supplement. Speak to your health-care provider about choosing the right prenatal multivitamin supplement for you.</p><p>It is important to eat nutritious food <strong>before</strong> you become pregnant because good nutrition supports your baby during the first trimester (three months) as their lungs, heart, brain and other important organs start to develop.</p><p>Learning about good nutrition will benefit you and your baby through your pregnancy and have long-term benefits for your child as they grow.</p><h2>Key points</h2> <ul> <li>Good nutrition is important for gaining the recommended amount of pregnancy weight, supporting fetal development and reducing the risk of complications during pregnancy and birth.</li> <li>Eat a variety of foods from the four food groups, adding more servings from each of these food groups if pregnant with multiples.</li> <li>Important nutrients in pregnancy include folic acid, calcium, iron, protein, iodine, vitamin C, vitamin B12 and vitamin D.</li> <li>Make sure you are taking in enough folic acid from folate-rich foods and a prenatal multivitamin with folic acid from before (or as soon as you suspect) you are pregnant until four to six weeks after giving birth or as long as breastfeeding continues.</li> <li>If eating fish, choose varieties with low levels of methyl mercury, such as sole, haddock, salmon and trout.</li> </ul><h2>General healthy eating recommendations for women of childbearing age</h2> <p>Consuming a healthy diet involves choosing a variety of items from the four food groups listed in <a href="/Article?contentid=1436&language=English">Canada’s Food Guide</a>.</p> <ul> <li><a href="/Article?contentid=1437&language=English">Vegetables and fruit</a>: Choose seven to eight servings a day, making sure to include dark green and orange vegetables and orange fruit.</li> <li> <a href="/Article?contentid=1438&language=English">Grain products</a>: Choose six to seven servings a day, including whole grain and enriched products.</li> <li> <a href="/Article?contentid=1439&language=English">Milk products and alternatives</a>: Choose four servings a day and include lower-fat products.</li> <li><a href="/Article?contentid=1440&language=English">Meat and alternatives</a>: Choose two to three servings a day of lean meat, poultry or fish or alternatives such as peas, tofu, beans and lentils.</li> </ul> <p>To make sure that both you and your baby get enough nutrition, Health Canada recommends adding an <strong>extra two to three servings of food a day</strong> during your second and third trimester, and while breastfeeding.</p> <p>If you are pregnant with twins or other multiples, you will need even more calories and nutrients to help them develop their bones, brain and organs. Health Canada recommends adding an extra two to three servings for <strong>each</strong> baby during the second and third trimester.</p> <h3>Fluids</h3> <p>You may find that you are very thirsty during pregnancy. This is partly because of the increase in blood volume. Drinking plenty of fluids will help you quench your thirst and help with constipation and swelling.</p><h2>Key nutrients for pregnancy</h2> <h3>Calcium</h3> <p>Your developing baby will need <a href="/Article?contentid=1448&language=English">calcium</a> to grow strong bones and teeth, a healthy heart, nerves and muscles.</p> <p>To help you get enough calcium from your diet, choose at least four servings a day from the milk and alternatives food group. Use milk in puddings, soups, pancakes and casseroles. If you are lactose intolerant, try lactose-reduced milk. You can also get calcium from edamame, tofu, almonds, dark leafy vegetables and tahini. Some women may benefit from calcium supplements in addition to a prenatal multivitamin.</p> <h3>Iron</h3> <p>Both you and your baby will need <a href="/Article?contentid=1450&language=English">iron</a> during pregnancy. Iron requirements increase throughout pregnancy and peak in the third trimester. If you do not take in enough iron, you could become <a href="/Article?contentid=1450&language=English">anaemic</a>, which could cause complications during pregnancy and childbirth.</p> <p>To increase iron in your diet, choose the recommended servings of meat and meat alternatives as well as whole and enriched grains.</p> <p><strong>Note:</strong> The body can better absorb iron from animal sources, such as beef, than from non-animal sources, such as vegetables or beans. To help your body absorb iron from non-animal sources, eat foods rich in vitamin C at the same time. For example, eat an orange with a lentil dish.</p> <p><strong>Health Canada recommends that pregnant women should take a prenatal multivitamin that has 16-20 mg of iron</strong>. Some women may need an additional low-dose iron supplement.</p> <h3>Folic acid</h3> <p><a href="/Article?contentid=1449&language=English">Folic acid</a>, also known as folate, is a B vitamin that protects against neural tube defects (defects that affect the brain and spinal cord), such as spina bifida.</p> <p><a href="/Article?contentid=371&language=English">Neural tube defects</a> develop in the first month of pregnancy. For this reason, it is very important to take enough folic acid both <strong>before conceiving and throughout pregnancy</strong>.</p> <ul> <li>Start taking folic acid two to three months before becoming pregnant.</li> <li>Continue it until at least four to six weeks after giving birth, or as long as you are breastfeeding.</li> </ul> <p>If you did not take folic acid before becoming pregnant, start taking it as soon as you suspect you are pregnant.</p> <p>For the <strong>general population</strong>, the Society of Obstetricians and Gynaecologists of Canada (SOGC) recommends:</p> <ul> <li>a diet high in folate-rich foods</li> <li>a daily multivitamin supplement that contains 0.4 mg to 1 mg folic acid and 2.6ug vitamin B12</li> </ul> <p>You can find folate naturally in broccoli, spinach, peas, Brussels sprouts, corn, lentils and other legumes, oranges and as an ingredient in fortified white wheat flour and enriched grain products such as pasta.</p> <p>Some people have a <strong>higher-than-average risk</strong> of having a baby with a neural tube defect. If your doctor tells you that are at higher risk, the SOGC recommends:</p> <ul> <li>a diet high in folate-rich foods</li> <li>a daily multivitamin supplement that contains 1 mg or 4 mg folic acid, depending on whether you are at moderate or high risk, and 2.6 ug vitamin B12. Take this multivitamin supplement from three months before becoming pregnant until the end of your first trimester. After that, take a multivitamin supplement containing 0.4 mg to 1 mg folic acid.</li> </ul> <p>Health Canada and the SOGC advise women to avoid taking more than one multivitamin supplement a day in an attempt to consume a higher dose of supplemental folic acid. In large doses, some substances in multivitamins could be harmful. This is especially true of vitamin A in retinol form (including retinyl palmitate and retinyl acetate).</p> <p>Speak to your health-care provider about finding the right prenatal multivitamin supplement for you.</p>
Nutrition avant et pendant la grossesseNNutrition avant et pendant la grossesseNutrition before and during pregnancyFrenchPregnancyAdult (19+)NANANon-drug treatmentAdult (19+)NA2016-12-22T05:00:00ZStacey Segal, BScA, MSc, RD;Daina Kalnins, MSc, RD​​10.000000000000052.00000000000002022.00000000000Health (A-Z) - ProcedureHealth A-Z<p>Découvrez la manière d’absorber les éléments nutritifs nécessaires pour aider au développement de votre bébé et vous accompagner avant et pendant la grossess.</p><p>Avec une alimentation équilibrée, avant de tomber enceinte et pendant la grossesse, vous aurez la certitude de recevoir les éléments nutritifs adéquats pour accompagner une grossesse en pleine santé. Une alimentation saine peut également permettre de réduire le risque de contracter des pathologies qui peuvent affecter la grossesse, par exemple, une tension artérielle élevée, le diabète ou l’obésité.</p><p>Le moment où vous commencez à planifier une grossesse est l’occasion rêvée de réfléchir à la manière d’optimiser votre santé grâce à des choix alimentaires judicieux et à une activité physique régulière. C’est également le bon moment pour commencer à prendre un supplément multivitaminique. Discutez avec votre prestataire de soins du choix du bon supplément multivitaminique prénatal pour vous.</p><p>Il est important de consommer des aliments nutritifs <strong>avant</strong> de tomber enceinte, car une bonne nutrition contribue au développement de votre bébé au cours du premier trimestre (trois mois), lorsque ses poumons, son cœur, son cerveau et d’autres organes importants se développent.</p><p>Votre bébé et vous tirerez de nombreux bienfaits d’une bonne nutrition tout au long de votre grossesse; en outre, une bonne nutrition procurera des avantages à long terme à votre enfant lorsqu’il grandira.</p> <br><h2>À retenir</h2> <ul> <li>Une bonne nutrition est importante pour prendre le poids de grossesse recommandé, pour accompagner le développement du fœtus et pour réduire le risque de complications au cours de la grossesse et à la naissance.</li> <li>Consommez des aliments variés issus des quatre groupes d’aliments, en ajoutant plus de portions de chacun de ces groupes en cas de grossesse multiple.</li> <li>Les éléments nutritifs importants au cours de la grossesse comprennent l’acide folique, le calcium, le fer, les protéines, l’iode, la vitamine C, la vitamine B12 et la vitamine D.</li> <li>Assurez-vous de consommer suffisamment d’acide folique provenant d’aliments riches en folate et de prendre une multivitamine prénatale contenant de l’acide folique avant de tomber enceinte (ou dès que vous soupçonnez que vous l’êtes) jusqu’à quatre à six semaines après la naissance ou tant que l’allaitement se poursuit.</li> <li>Si vous mangez du poisson, choisissez des variétés contenant de faibles niveaux de méthylmercure, par exemple de la sole, de l’aiglefin, du saumon ou de la truite.</li> </ul><h2>Recommandations générales pour une alimentation saine à l’intention des femmes en âge de procréer</h2> <p>L’adoption d’un régime alimentaire sain implique de choisir toute une série d’aliments parmi les quatre groupes énumérés dans le <a href="/Article?contentid=1436&language=French"> Guide alimentaire canadien</a>.</p> <ul> <li><a href="/Article?contentid=1437&language=French">Légumes et fruits</a>: Choisissez sept ou huit portions par jour, en veillant à inclure des légumes vert foncé et orange et un fruit orange. </li> <li> <a href="/Article?contentid=1438&language=French">Produits céréaliers</a>: Choisissez six ou sept portions par jour, y compris des produits à grains entiers et enrichis.</li> <li> <a href="/Article?contentid=1439&language=French">Lait et substituts</a>: Choisissez quatre portions par jour et incluez des produits à teneur réduite en matières grasses</li> <li><a href="/Article?contentid=1440&language=French">Viande et substituts</a>: Choisissez deux ou trois portions par jour de viande maigre, de volaille, de poisson, ou de substituts comme les pois, le tofu, les haricots et les lentilles.</li> </ul> <p>Pour vous assurer que votre bébé et vous recevez suffisamment d’éléments nutritifs, Santé Canada recommande d’ajouter <strong>deux ou trois portions d’aliments supplémentaires par jour</strong>au cours des deuxième et troisième trimestres et pendant l’allaitement.</p> <p>En cas de grossesse gémellaire ou multiple, vous allez avoir besoin d’un apport plus élevé en calories et en éléments nutritifs pour soutenir la croissance de leurs os, de leur cerveau et de leurs organes. Santé Canada recommande d’ajouter deux ou trois portions supplémentaires pour chaque bébé au cours des deuxième et troisième trimestres.</p> <h3>Liquides</h3> <p>Vous allez peut-être avoir très soif pendant votre grossesse. Cela est dû en partie à l’augmentation du volume sanguin.En buvant beaucoup de liquides, vous pourrez ainsi étancher votre soif et soulager la constipation et les enflures.</p><h2>Principaux éléments nutritifs pour la grossesse</h2> <h3>Calcium</h3> <p>Votre bébé en croissance aura besoin de <a href="/Article?contentid=1448&language=French">calcium</a> pour développer des os et des dents solides et un cœur, des nerfs et des muscles en pleine santé.</p> <p>Pour vous aider à obtenir suffisamment de calcium dans votre alimentation, choisissez au moins quatre portions par jour parmi le groupe du lait et substituts. Utilisez du lait dans les puddings, les soupes, les crêpes et les plats mijotés en cocotte. Si vous êtes intolérante au lactose, essayez le lait à teneur réduite en lactose. Vous pouvez également vous procurer du calcium avec des edamames, du tofu, des amandes, des légumes verts foncé et du tahini. Certaines femmes peuvent bénéficier de suppléments de calcium en plus d’une multivitamine prénatale.</p> <h3>Iron</h3> <p>Aussi bien vous que votre bébé aurez besoin de <a href="/Article?contentid=1450&language=French">fer</a> pendant la grossesse. Les exigences en fer augmentent tout au long de la grossesse et atteignent un sommet au troisième trimestre. Si vous ne prenez pas suffisamment de fer, vous pourriez devenir anémique, ce qui pourrait causer des complications pendant la grossesse et l’accouchement.</p> <p>Pour augmenter le fer dans votre alimentation, choisissez les portions recommandées de viande et de substituts de viande ainsi que des grains entiers et enrichis.</p> <p><strong>Remarque</strong> Le corps peut mieux absorber le fer provenant de sources animales, comme le bœuf, que celui provenant de sources non animales, comme les légumes ou les haricots. Pour aider votre corps à absorber le fer provenant de sources non animales, mangez des aliments riches en vitamine C en même temps. Par exemple, mangez une orange avec un plat de lentilles.</p> <p><strong>Santé Canada recommande que les femmes enceintes prennent une multivitamine prénatale contenant 16 à 20 mg de fer</strong>. Certaines femmes pourraient avoir besoin d’un supplément de fer à faible dose supplémentaire.</p> <h3>Acide folique</h3> <p>L’<a href="/Article?contentid=1449&language=French">acide folique</a>, également connu sous le nom de folate, est une vitamine B qui assure une protection contre les anomalies du tube neural (anomalies qui touchent le cerveau et la moelle épinière), par exemple le spina-bifida.</p> <p>Les <a href="/Article?contentid=371&language=French">anomalies du tube neural</a> apparaissent au cours du premier mois de grossesse. Pour cette raison, il est très important de prendre suffisamment d’acide folique aussi bien <strong>avant la conception que tout au long de la grossesse.</strong>.</p> <ul> <li>Commencez à prendre de l’acide folique deux à trois mois avant de tomber enceinte.</li> <li>Continuez d’en prendre au moins quatre à six semaines après la naissance, ou tant que vous allaitez.</li> </ul> <p>Si vous ne prenez pas d’acide folique avant de tomber enceinte, commencez à en prendre dès que vous soupçonnez que vous êtes enceinte.</p> <p>Pour la <strong>population en général</strong>, la Société des obstétriciens et gynécologues du Canada (SOGC) recommande ce qui suit :</p> <ul> <li>alimentation contenant beaucoup d’aliments riches en folates;</li> <li>un supplément multivitaminique quotidien contenant entre 0,4 et 1 mg d’acide folique et 2,6 ug de vitamine B12.</li> </ul> <p>Vous pouvez trouver du folate naturellement dans le brocoli, les épinards, les pois, les choux de Bruxelles, le maïs, les lentilles et autres légumineuses, les oranges; on le retrouve également comme ingrédient dans la farine de blé blanche enrichie et les produits céréaliers enrichis comme les pâtes.</p> <p>Certaines femmes présentent un <strong>risque plus élevé que la moyenne</strong> d’avoir un bébé atteint d’anomalies du tube neural. Si votre médecin vous dit que vous courez un risque plus élevé, la SOGC recommande ce qui suit :</p> <ul> <li>une alimentation contenant beaucoup d’aliments riches en folates;</li> <li>un supplément multivitaminique quotidien contenant entre 1 et 4 mg d’acide folique, selon que vous soyez exposée à un risque modéré ou élevé, et 2,6 ug de vitamine B12. Commencez à prendre ce supplément multivitaminique trois mois avant de tomber enceinte jusqu’à la fin de votre premier trimestre. Après cela, prenez un supplément multivitaminique contenant 0,4 à 1 mg d’acide folique.</li> </ul> <p>Santé Canada et la SOGC conseillent aux femmes d’éviter de prendre plus d’un supplément multivitaminique par jour afin de consommer une dose plus élevée de supplément d’acide folique. À fortes doses, certaines substances dans les multivitamines pourraient être nocives. Cela est particulièrement vrai pour la vitamine A sous sa forme de rétinol (y compris le palmitate et l’acétate de rétinyle).</p> <p>Discutez avec votre prestataire de soins afin de trouver le bon supplément multivitaminique prénatal pour vous.</p>

 

 

Nutrition before and during pregnancy1989.00000000000Nutrition before and during pregnancyNutrition before and during pregnancyNEnglishPregnancyAdult (19+)NANANon-drug treatmentAdult (19+)NA2016-12-22T05:00:00ZStacey Segal, BScA, MSc, RD;Daina Kalnins, MSc, RD​​10.000000000000052.00000000000002022.00000000000Health (A-Z) - ProcedureHealth A-Z<p>Find out how to get the right nutrients to support you and your baby before and during pregnancy.</p><p>Eating a balanced diet, before becoming pregnant and during pregnancy, can help you make sure that you receive the right nutrients to support a healthy pregnancy. Healthy eating can also help to reduce your risk of developing conditions that can affect pregnancy, such as high blood pressure, diabetes and obesity.</p><p>The time when you begin planning a pregnancy is a great opportunity to think about how you can maximize your health through wise food choices and regular exercise. It is also a good time to start a multivitamin supplement. Speak to your health-care provider about choosing the right prenatal multivitamin supplement for you.</p><p>It is important to eat nutritious food <strong>before</strong> you become pregnant because good nutrition supports your baby during the first trimester (three months) as their lungs, heart, brain and other important organs start to develop.</p><p>Learning about good nutrition will benefit you and your baby through your pregnancy and have long-term benefits for your child as they grow.</p><h2>Key points</h2> <ul> <li>Good nutrition is important for gaining the recommended amount of pregnancy weight, supporting fetal development and reducing the risk of complications during pregnancy and birth.</li> <li>Eat a variety of foods from the four food groups, adding more servings from each of these food groups if pregnant with multiples.</li> <li>Important nutrients in pregnancy include folic acid, calcium, iron, protein, iodine, vitamin C, vitamin B12 and vitamin D.</li> <li>Make sure you are taking in enough folic acid from folate-rich foods and a prenatal multivitamin with folic acid from before (or as soon as you suspect) you are pregnant until four to six weeks after giving birth or as long as breastfeeding continues.</li> <li>If eating fish, choose varieties with low levels of methyl mercury, such as sole, haddock, salmon and trout.</li> </ul><h2>General healthy eating recommendations for women of childbearing age</h2> <p>Consuming a healthy diet involves choosing a variety of items from the four food groups listed in <a href="/Article?contentid=1436&language=English">Canada’s Food Guide</a>.</p> <ul> <li><a href="/Article?contentid=1437&language=English">Vegetables and fruit</a>: Choose seven to eight servings a day, making sure to include dark green and orange vegetables and orange fruit.</li> <li> <a href="/Article?contentid=1438&language=English">Grain products</a>: Choose six to seven servings a day, including whole grain and enriched products.</li> <li> <a href="/Article?contentid=1439&language=English">Milk products and alternatives</a>: Choose four servings a day and include lower-fat products.</li> <li><a href="/Article?contentid=1440&language=English">Meat and alternatives</a>: Choose two to three servings a day of lean meat, poultry or fish or alternatives such as peas, tofu, beans and lentils.</li> </ul> <p>To make sure that both you and your baby get enough nutrition, Health Canada recommends adding an <strong>extra two to three servings of food a day</strong> during your second and third trimester, and while breastfeeding.</p> <p>If you are pregnant with twins or other multiples, you will need even more calories and nutrients to help them develop their bones, brain and organs. Health Canada recommends adding an extra two to three servings for <strong>each</strong> baby during the second and third trimester.</p> <h3>Fluids</h3> <p>You may find that you are very thirsty during pregnancy. This is partly because of the increase in blood volume. Drinking plenty of fluids will help you quench your thirst and help with constipation and swelling.</p><h2>Key nutrients for pregnancy</h2> <h3>Calcium</h3> <p>Your developing baby will need <a href="/Article?contentid=1448&language=English">calcium</a> to grow strong bones and teeth, a healthy heart, nerves and muscles.</p> <p>To help you get enough calcium from your diet, choose at least four servings a day from the milk and alternatives food group. Use milk in puddings, soups, pancakes and casseroles. If you are lactose intolerant, try lactose-reduced milk. You can also get calcium from edamame, tofu, almonds, dark leafy vegetables and tahini. Some women may benefit from calcium supplements in addition to a prenatal multivitamin.</p> <h3>Iron</h3> <p>Both you and your baby will need <a href="/Article?contentid=1450&language=English">iron</a> during pregnancy. Iron requirements increase throughout pregnancy and peak in the third trimester. If you do not take in enough iron, you could become <a href="/Article?contentid=1450&language=English">anaemic</a>, which could cause complications during pregnancy and childbirth.</p> <p>To increase iron in your diet, choose the recommended servings of meat and meat alternatives as well as whole and enriched grains.</p> <p><strong>Note:</strong> The body can better absorb iron from animal sources, such as beef, than from non-animal sources, such as vegetables or beans. To help your body absorb iron from non-animal sources, eat foods rich in vitamin C at the same time. For example, eat an orange with a lentil dish.</p> <p><strong>Health Canada recommends that pregnant women should take a prenatal multivitamin that has 16-20 mg of iron</strong>. Some women may need an additional low-dose iron supplement.</p> <h3>Folic acid</h3> <p><a href="/Article?contentid=1449&language=English">Folic acid</a>, also known as folate, is a B vitamin that protects against neural tube defects (defects that affect the brain and spinal cord), such as spina bifida.</p> <p><a href="/Article?contentid=371&language=English">Neural tube defects</a> develop in the first month of pregnancy. For this reason, it is very important to take enough folic acid both <strong>before conceiving and throughout pregnancy</strong>.</p> <ul> <li>Start taking folic acid two to three months before becoming pregnant.</li> <li>Continue it until at least four to six weeks after giving birth, or as long as you are breastfeeding.</li> </ul> <p>If you did not take folic acid before becoming pregnant, start taking it as soon as you suspect you are pregnant.</p> <p>For the <strong>general population</strong>, the Society of Obstetricians and Gynaecologists of Canada (SOGC) recommends:</p> <ul> <li>a diet high in folate-rich foods</li> <li>a daily multivitamin supplement that contains 0.4 mg to 1 mg folic acid and 2.6ug vitamin B12</li> </ul> <p>You can find folate naturally in broccoli, spinach, peas, Brussels sprouts, corn, lentils and other legumes, oranges and as an ingredient in fortified white wheat flour and enriched grain products such as pasta.</p> <p>Some people have a <strong>higher-than-average risk</strong> of having a baby with a neural tube defect. If your doctor tells you that are at higher risk, the SOGC recommends:</p> <ul> <li>a diet high in folate-rich foods</li> <li>a daily multivitamin supplement that contains 1 mg or 4 mg folic acid, depending on whether you are at moderate or high risk, and 2.6 ug vitamin B12. Take this multivitamin supplement from three months before becoming pregnant until the end of your first trimester. After that, take a multivitamin supplement containing 0.4 mg to 1 mg folic acid.</li> </ul> <p>Health Canada and the SOGC advise women to avoid taking more than one multivitamin supplement a day in an attempt to consume a higher dose of supplemental folic acid. In large doses, some substances in multivitamins could be harmful. This is especially true of vitamin A in retinol form (including retinyl palmitate and retinyl acetate).</p> <p>Speak to your health-care provider about finding the right prenatal multivitamin supplement for you.</p><h2>Other important nutrients in pregnancy</h2><ul><li> Protein: Dietary <a href="/Article?contentid=1444&language=English">protein</a> is required to help the unborn baby grow and to develop the placenta, uterus and breast tissue. Protein is found in meat, fish, eggs, milk products and plant sources such as tofu, beans and nuts.</li><li>Iodine: Iodine is required to help an unborn baby’s brain and nervous system develop. Iodized salt is the most common source of iodine.</li><li>Vitamin C: Vitamin C supports the immune system, has a role in growth and repair of tissues and also helps the body absorb iron from plant based foods. Try to eat foods rich in vitamin C, such as citrus fruit, red peppers or tomatoes, at the same time as foods rich in animal sources of iron, such as meat.</li><li>Vitamin B12: <a href="/Article?contentid=1446&language=English">Vitamin B12</a> helps to make healthy red blood cells and keep nerves working properly. The food groups that are sources of vitamin B12 are milk and alternatives and meat and alternatives. If you do not eat meat, you may need to include vitamin B12-fortified foods in your diet.</li><li> Vitamin D: <a href="/Article?contentid=1447&language=English">Vitamin D</a> works with calcium to help maintain healthy bones. Pregnant women should take 600 IU a day. You can usually find this in a prenatal multivitamin supplement.</li></ul><h2>Fish and omega-3 fatty acids</h2><p>Fish is an excellent source of protein, vitamin D, iron, selenium, zinc and omega-3 fatty acids. Omega-3 fatty acids are essential fats (fats that we can only get from our diet) that play an important role in the unborn baby’s growth and development.</p><p>Health Canada suggests that all women of childbearing age, in particular those who are pregnant or breastfeeding, pay special attention to the types of fish they eat. This is because some fish contain methyl mercury, a metal that builds up in the bloodstream over time and can damage an unborn baby’s nervous system. Though the body removes methyl mercury naturally, it can take a year for it to drop to safe levels.</p><p>Health Canada recommends eating at least 150 grams (5 oz.) of cooked fish (with low mercury) each week during pregnancy. The table below lists the fish to choose and fish to avoid before and during pregnancy.</p><table class="akh-table"><thead><tr><th>Fish with low levels of methyl mercury (eat 5 oz. a week)</th><th>Fish with higher levels of methyl mercury (eat <em>less than</em> 5 oz. a month)*</th></tr></thead><tbody><tr><td>Salmon</td><td>Tuna (fresh or frozen)</td></tr><tr><td>Trout</td><td>Shark</td></tr><tr><td>Herring</td><td>Swordfish</td></tr><tr><td>Haddock</td><td>Marlin</td></tr><tr><td>Canned light tuna</td><td>Orange roughy</td></tr><tr><td>Pollock (Boston bluefish)</td><td>Escolar</td></tr><tr><td>Sole</td><td></td></tr><tr><td>Flounder</td><td></td></tr><tr><td>Anchovy</td><td></td></tr><tr><td>Char</td><td></td></tr><tr><td>Hake</td><td></td></tr><tr><td>Mullet</td><td></td></tr><tr><td>Smelt</td><td></td></tr><tr><td>Atlantic mackerel</td><td></td></tr><tr><td>Lake white fish</td><td></td></tr></tbody></table><p>*These fish are all predatory (they hunt other fish), so they tend to accumulate methyl mercury from their diet as well as the surrounding water.</p><h2>Caffeine</h2><p>Health Canada recommends limiting caffeine to 200 to 300 mg a day. Consuming this amount of caffeine a day will not negatively affect a woman’s fertility or pregnancy or a baby’s development. However, it is important to stay within this limit because there are very few – and often conflicting – findings about the effects of consuming more than 300 mg of caffeine a day.</p><p>This table lists the typical caffeine content of common drinks.</p><table class="akh-table"><thead><tr><th>Drink</th><th>Caffeine level</th></tr></thead><tbody><tr><td>8 oz. cup of brewed coffee</td><td>150 mg</td></tr><tr><td>8 oz. cup of regular tea</td><td>35 mg</td></tr><tr><td>12 oz. can of cola</td><td>30-100 mg</td></tr></tbody></table><h2>Artificial sweeteners</h2><p>Moderate use of some artificial sweeteners is safe during pregnancy. Certain other sweeteners are not considered safe.</p><table class="akh-table"><thead><tr><th>Approved sweeteners during pregnancy</th><th>Unsafe sweeteners during pregnancy</th></tr></thead><tbody><tr><td> Aspartame (NutraSweet, Equal)</td><td> Cyclamates (Sweet'N Low, Sugar Twin)</td></tr><tr><td> Acesulfame potassium (Ace K)</td><td></td></tr><tr><td> Sucralose (Splenda)</td><td></td></tr><tr><td> Saccharin</td><td></td></tr><tr><td>Stevia</td><td></td></tr><tr><td> Sugar alcohols</td><td></td></tr></tbody></table><h2>Alcohol during pregnancy</h2><p>The Society of Obstetricians and Gynecologists of Canada (SOGC) recommends that you completely avoid alcohol during pregnancy. There is not enough evidence to confirm how much harm even small amounts may cause your baby.</p><h2>Managing your weight during pregnancy</h2><p>During pregnancy, it is important to gain a steady amount of weight by eating a balanced diet. Pregnancy is not a time to restrict food unless instructed by your doctor or dietitian.</p><p>The amount of weight you should gain is based on your body mass index (BMI)* before you became pregnant.</p><p>Health Canada and the Institute of Medicine recommend the following rates of weight gain during pregnancy.</p><table class="akh-table"><thead><tr><th>Pre-pregnancy BMI</th><th>Second and third trimester weight gain</th><th>Recommended total weight gain</th></tr></thead><tbody><tr><td>Underweight (BMI less than 18.5)</td><td>1 lb (about half a kilogram) a week</td><td>28 to 40 lbs (about 12 to 18 kilograms)</td></tr><tr><td>Normal weight (BMI 18.5 to 24.9)</td><td>1 lb (about half a kilogram) a week</td><td>25 to 35 lbs (about 11 to 16 kilograms)</td></tr><tr><td>Overweight (BMI 25.0 to 29.9)</td><td>0.6 lbs (about 300 g) a week</td><td>15 to 25 lbs (about 7 to 11 kilograms)</td></tr><tr><td>Obese (BMI greater than 30)</td><td>0.5 lbs (about 250 g) a week</td><td>11 to 20 lbs (about 5 to 9 kilograms)</td></tr></tbody></table><p>*Your BMI is the ratio between your weight and your height. To calculate your BMI, divide your weight in kilograms (kg) by your height in metres squared. For example, a woman who is 5 feet 6 inches (1.676 meters) at 135 lbs (61.4 kg) has a BMI of 21.8 → 61.4/(1.676 x 1.676 ) = 21.8.</p><p>Pregnant women who eat a nutritious, balanced diet and gain at least their recommended amount of weight can reduce the risk of premature birth and a low birth weight baby. In contrast, excessive weight gain is linked to high birth weight, longer labour, birth trauma and <a href="/Article?contentid=406&language=English">caesarean section</a>.</p><p><a href="/Article?contentid=313&language=English">Exercise</a> can also support a healthy pregnancy. According to the SOGC, all women should do regular aerobic and strength exercises as part of a healthy lifestyle during pregnancy, unless there is a medical reason to avoid it.</p>https://assets.aboutkidshealth.ca/AKHAssets/nutrition_before_and_during_pregnancy.jpgNutrition before and during pregnancyFalse

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