Health_before_pregnancy_2011_fnl

Babies often get a good head start on growing, well before most women learn that they are pregnant. The food choices you make before and during pregnancy affect how well a baby forms and grows. Those choices also help a vitamins, minerals and fibre, especially If you are eating a healthy diet and are taking grains you have not tried before like buckwheat, a multivitamin with folic acid before you become pregnant, you will have helped your Now is a great time to make positive changes in your eating habits for both you and your partner. This will not only give you good vitamin D and protein. If you don't like or can't health before you conceive, but create healthy drink milk, lactose free milk or fortified soy beverages are a good alternative. Other milk products like cheese and yogurt can be enjoyed, too. Choose low-fat milk products more often.
Following Canada’s Food Guide will help you (If you are allergic to milk products consult a and your baby get the nutrients you need. For dietitian for alternative sources of calcium). each statement below about Canada’s Food Do you eat 2 servings of meat and alternatives Guide, check the ‘Yes’ or ‘No’ box that applies Meat and alternatives provide you with iron, zinc, vitamin B12 and protein. Choose leanmeats and poultry as well as meat alternatives Try to include foods from at least 3 of the 4 like beans and lentils prepared with little or no food groups at meals and food from at least added fat or salt. Include at least two servings 2 food groups for snacks to be sure you are of fish each week. Good choices are salmon, eating a variety of foods throughout the day. sardines and trout. (Vegetarians, who do not eat eggs or milk products, may need to consult a dietician to ensure that they are getting enoughiron, vitamin B-12 and protein.) Vegetables and fruit will give you important vitamins, minerals and fibre. Choose dark green and orange vegetables and fruit more often. Try to choose vegetables and fruit prepared Healthy fats like canola, olive and soybean oil with little or no added fat, sugar or salt. are needed for the body to use certain vitamins.
Use a small amount (2 - 3 tablespoons or 30 - 45ml per day) when cooking or in salad dressings.
Avoid unhealthy fats like butter, hard margarine,lard and shortening. Do you limit the amount of high-fat, sweet or This is the time to eat a well-balanced diet according to Canada's Food Guide. Use this space to write down changes that you would Foods like cakes, donuts, granola bars, ice cream, French fries, chips and beverages likesoda, sports drinks and fruit flavoured drinks do not have the nutrition you need. Limit thesefoods and beverages. GOAL: I'd like to eat two more servings of
PLAN: I'll cut up some vegetables like carrots,
celery, broccoli and cauliflower and store them It is important to drink enough fluids every day in the fridge so they are ready to use for eating to prevent dehydration. Make water one of your choices. You can also drink two cups of low-fatmilk per day. Follow your thirst to guide how much water to drink. In hot weather and when __________________________________________ you are more active, you will need to drink more.
Many beverages contain caffeine. While planninga pregnancy and during pregnancy it is best tolimit caffeine to 300mg per day which means no __________________________________________ more than two 8 oz cups of coffee. Too much caffeine can cause your future baby to be bornunderweight. Caffeine also causes irritability, __________________________________________ headaches and difficulty sleeping. Coffee, tea,green tea, and regular colas are sources of caffeine. Energy drinks may have even morecaffeine than coffee and include herbs that __________________________________________ FOR HELP CLOSE TO HOME CONTACT:
Call EatRight Ontario to speak with a registered dietitian 1-877-510-510-2 Registered Dietitian at the local public health unit, hospital or community health centre: Canada Prenatal Nutrition Program (CPNP): www.phac-aspc.gc.ca/hp-ps/dca-dea/prog-ini/cpnp-pcnp Eating Well with Canada’s Food Guide: www.hc-sc.gc.ca/fn-an/food-guide-aliment/index-eng.php

Source: http://www.healthbeforepregnancy.ca/pdf_2011/Health_Before_pregnancy_2012_EAT.pdf