Maintain a Well-Balanced Diet

Maintaining a well-balanced diet and proper nutrition, as recommended by Canada's Food Guide to Healthy Eating, during your pregnancy is important for your health and for the proper growth and development of your baby.

You should visit your healthcare professional regularly to ensure that you are healthy and your pregnancy is progressing well. Your healthcare professional will monitor your diet and weight gain to ensure that you are gaining sufficient weight to support a healthy baby.

First Trimester

The beginning is very exciting! Physical changes are not apparent, but your body is undergoing drastic hormonal changes. These changes do not affect all women, but you may experience "morning sickness" as a result.

Also, you may have cravings for certain foods and beverages due to hormone changes that affect your sense of taste and smell. As long as you meet your nutrient needs, it's okay to eat, in moderation, the foods you crave.

During the first three months of pregnancy, you need extra food energy, but not too much - an additional 100 calories/day is all. In addition, you need 5 g more of protein every day. Eating somewhat larger servings of meat and meat alternatives, fish, seeds, nuts, and/or legumes will give you the extra protein your body needs.

Second Trimester

Your baby is growing fast and you can see changes in your body. You may still have sudden food cravings. You may also experience heartburn, as the baby puts pressure on your stomach. To prevent heartburn, you should eat frequent small meals and relax while eating. Eat slowly, chew your food completely, and avoid spicy or greasy foods.

Eating an extra serving from each of the four food groups or eating nutrient-dense foods will provide the additional 300 calories/day that are needed at this stage. In addition, you need 15 g more of protein. On average, you want to gain only one pound per week during the second trimester.

Third Trimester

This stage is critical for the health of your newborn baby and it's also when you gain most of your weight. You should maintain a weight gain of one pound per week. Doctors recommend that you continue to consume an additional 300 calories/day over what you were consuming before pregnancy. It is always wise to consult your healthcare professional and have them assess your diet and nutrient intake, and to monitor your weight gain.

Five Ways To Be A Healthy Eater.

1. Dump the junk – fried foods, candy and chocolate and carbonated drinks all provide masses of calories with few nutrients.
2. Eat a wide range of foods from the four main food groups: vegetables and fruit, grain products (bread, pasta, whole grain cereals), lean meat and alternatives (meat, fish, eggs, beans and lentils) and milk and alternatives. See Canada's Food Guide to Healthy Eating for more information.
3. Eat at least five servings of fruit and vegetables a day.
4. Start the day with a good breakfast such as fruit juice and wholegrain toast or wholegrain cereal. Try to steer clear of cereals with high sugar content.
   Also, caffeine is not recommended in pregnancy as it stimulates you and your baby. Herbal teas are also best avoided.
5. Aim to drink two litres of water a day – your baby needs water to grow.