Maternity Centre Dietitian: The dietitian at the Maternity Centre is available for one to one consultation for all women who are pregnant, or in the post partum period up to 8 weeks. To maintain a healthy pregnancy, the Dietitian will help with: meeting the increased needs for vitamins/minerals such as iron and calcium relieving nausea, heartburn or constipation maintaining a healthy weight range during pregnancy answering any questions you may have about nutrition in pregnancy

Unsure whether you need to see a Dietitian. Take our "Should I get Extra Nutrition Help" self quiz.

For more information about healthy eating for pregnancy, or to make an appointment with the Dietitian, please call 684-6228.

3 Questions about ... eating for two

Q1. How much more should I be eating every day?

You need only 300 or so extra calories a day when you're pregnant. That's about the number of calories found in two and a half cups of low-fat milk or a tuna sandwich. Make those calories count: Skip the junk food and have a glass of orange juice and a couple of slices of whole-wheat toast instead.

Don't get too hung up on that number, though. As long as you're not sitting down with a tub of fried chicken every night, are getting regular exercise during the week, and your provider is happy with your weight gain, there's no need to agonize over calories.

Q2. Which nutrients are most important now?

Protein, iron, and calcium are three nutrients key to keeping you healthy and fueling your baby's development.

Protein: Aim for 71 grams a day. Lean meats, eggs, and dairy products, as well as nuts, beans, and soy products like tofu, are all good sources. Three servings a day should help you meet your goal. (Fish is a good protein source, but because of concerns about contamination, you'll need to be careful about how much and what type of fish you eat).

 

Iron: Getting 27 mg of iron every day is especially important to help ward off iron-deficiency anemia, a common problem among pregnant women. Iron found in animal products (called heme iron) is absorbed more easily by your body than iron found in plants (nonheme iron). The best source? Lean red meat. If you're a vegetarian or can't stomach meat, you can get some iron from vegetables such as spinach and legumes such as lentils. It can be tough to get enough iron for your needs from these sources, though, so your provider may recommend an iron supplement. (Hint: Vitamin C enhances the absorption of nonheme iron, so eat foods rich in vitamin C — such as citrus fruits, strawberries, and sweet peppers — at the same time you eat non-meat iron-rich foods, or down your iron supplement with a glass of orange juice).

 

Calcium: Four servings a day of dairy products will help you get the 1,000 mg of calcium you need (1,300 mg if you're 18 or younger). Your baby needs calcium for the formation of his bones and teeth. If you don't get enough of this nutrient, he'll take what he needs from your body and you'll lose calcium stored in your bones.

Q3. If I'm already taking a prenatal vitamin, do I need to pay much attention to what I eat?

Yes! While a prenatal vitamin can help fill in any nutritional gaps in your diet, it isn't meant to take the place of healthy eating. For one thing, prenatal vitamins don't have the full day's supply of the calcium you need right now. For another, it's important to eat plenty of fresh fruits and vegetables for fiber — important in aiding digestion and avoiding constipation, a common pregnancy complaint. In fact, if you're a healthy woman who eats a balanced diet and has no specific risk factors, not all experts agree that you even need to take a multivitamin and mineral supplement. However, all agree that you need to take folic acid supplements before conception and during the first trimester, and many believe it's important to take iron supplements in the second and third trimesters.

Most healthcare providers recommend that you take a vitamin supplement from the time you decide to start trying to get pregnant through your pregnancy. Are you taking a prenatal vitamin?

Online Dietary Resources:

Healthy Living – Healthy Pregnancy

Link to Canada’s Food Guide

Motherisk

Prenatal Nutrition - Health Canada