Pregnancy Nutrition: Eating for Two
Wondering what to eat and how much to eat? Pregnancy isn’t a nine-month license to indulge every possible food craving. On the other hand, you don’t want to be so fixated on the number on the scale that you deprive your baby of important nutrients. Fortunately, the Canada's Food Guide can help you to stay on track nutritionally. If you make a point of eating the recommended number of servings from each food group, including the additional two or three servings recommended for pregnant women, you’ll find that your diet contains the nutrients needed to sustain a healthy pregnancy.
Basic food servings recommended for a woman age 19-50
7-8 vegetables and fruit
6-7 grain products
2 milk and alternatives
2 meat and alternatives
30 - 45 mL (2 to 3 Tbsp) of unsaturated oils and fats [ link to http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/choose-choix/oil-huile/type/index_e.html ]
Some examples of two extra food servings:
One piece of fruit and 175 g (¾ cup) of yogurt, or
One extra piece of toast at breakfast and an extra 250 mL (1 cup) of milk at supper, or
Half a bagel (45 g) with 50 g (1 ½ oz.) of cheese
Some examples of three extra food servings:
Pasta salad made with: 125 mL (½ cup) of pasta, 125 mL (½ cup) of cut-up vegetables, and 75g (2 ½ oz) chicken, or
Half a pita bread (35 g), 15 mL (1 Tbsp) peanut butter, 125 mL?(½ cup) of milk and 125 mL (½ cup) of baby carrots
One slice of whole grain bread (35 g) with 50 g (1 ½ oz.) of cheese and 125 mL (½ cup) of orange juice
Tip: Keep that water bottle handy! Your fluid needs increase dramatically during pregnancy, so make sure that you’re drinking often. If your urine is dark yellow, you need to up your fluid intake.
Tip: While you can continue to enjoy most of your favorite foods while you're pregnant, there are some foods that should be avoided. The following foods can easily be contaminated by bacteria, which can pose a risk to you and your developing baby.
Raw fish, especially shellfish such as oysters and clams
Undercooked meat, poultry, seafood and hot dogs
All foods made with raw or lightly cooked eggs
Unpasteurized milk products and foods made from it
Unpasteurized juices, such as unpasteurized apple cider
Raw sprouts, especially alfalfa sprouts.
