pregnant canada food guide

Kids Eat Smart Foundation | Eating Healthy for Mom and Baby

healthy eating plays a very important role for you and your baby during pregnancy and lactation.

What you eat and drink during your pregnancy can support a healthy pregnancy.

healthy eating can help:

It also can help you:

It is very important to have healthy eating habits while you are pregnant or breastfeeding < / p>

The vegetables and fruits. , Whole grain foods and protein foods.

Try to make half of the vegetables your plate and fruits at meals and snacks

Choose foods that have little or nothing to add:

If you do not can eat a variety of food because of nausea or vomiting, talk to your doctor.

You need to be more like omega-3 fatty acids when you are pregnant. They support the growth of your baby's brain and tissue. You can get healthy fats from foods like:

The fish can provide important nutrients such as protein and omega-3 fatty acids, which are necessary for the healthy growth and development. However, some types of fish contain mercury, which can harm your baby's brain development. Vary the type of fish you eat and follow the advice of Health Canada to. Check with local governments, provinces or territories for any advice on local fish.

During the second and third trimesters, you need more calories each day to support your baby's growth. Just a little more food each day, such as additional food or snacks, enough.

This is about the same amount of additional food that you need to keep eating while you are breastfeeding.

helps keep you energized and can support good health for you and your baby.

You can prepare snacks in advance to save time. Try:

It is important to drink plenty of water while you are pregnant.

The water may be :.

Make easy selection of water to bring a reusable water bottle

white milk and fortified vegetable drinks without sugar also a healthy beverage choice.

Be aware of your eating habits are also important during pregnancy. It can help you make healthy food choices. Cautious by:

Iron is important for healthy blood. You need to get enough iron so that your baby can:

To increase the intake of your iron, eat foods rich in iron such as:

When your meal does not include meat, poultry or fish, including sources of vitamin C to help your body absorb iron from food. Sources of vitamin C include:

The amount of iron that is absorbed by your body decreases if you are:

To avoid a decrease in the amount of iron absorbs your body, wait 1 to 2 hours after eating to:

you need more nutrients when you're pregnant. In addition to eating a variety of healthy foods, a multivitamin can help make sure you get enough nutrients

You need a multivitamin with 0.4 mg daily if you :.

This can reduce your baby's risk of developing neural tube defects.

While you are pregnant, make sure your daily multivitamin also contains 16 to 20 mg of iron.

a health care provider can help you find the right multivitamin for you.

You are at a higher risk of food poisoning when you are pregnant. Food poisoning can be dangerous for you and your developing baby.

Learn more about and foods to avoid during pregnancy.

will help you determine how much weight to gain for a healthy pregnancy.

What you eat on a regular basis for your health problems.

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