You don’t need to eat twice as much when pregnant, but you do need to make healthy food choices to support the growth and development of your baby. You need an extra two to three servings from Canada’s Food Guide during your second and third trimesters: about 350 extra calories in the second trimester and 450 extra calories in the third trimester.
To consume an extra 350 calories, here are some healthy options:
Do you need to limit or avoid any foods?
Avoid alcohol. No one knows what level of alcohol is safe for an unborn baby.
Limit caffeine to no more than 300 mg per day which is about two 8 oz (250 mL) cups of coffee. Green, black, and white teas contain smaller amounts of caffeine and are safe to drink in moderation.
Many herbal teas and herbs can act like harmful drugs, which may hurt your baby. However, you can drink up to two to three cups per day of orange peel, ginger, red raspberry leaf, peppermint or rose hip teas.
Eat at least two Food Guide servings of low mercury fish each week. Fish has omega-3 fatty acids that help your baby’s eyes and brain develop. Low mercury fish include salmon, trout, mackerel, halibut, canned light tuna, cod, herring and sardines.
Food safety is a greater concern during pregnancy, and you should avoid the following foods:
Unpasteurized products like juices, cheeses or milk: Read the label;
Sprouts: Use washed lettuce spinach, cucumbers or other vegetables instead;
Cold deli meat, deli sandwiches and hot dogs or smoked seafood: These foods must be heated to steaming hot (at least 165 F or 74 C); Refrigerated meat spreads (pates): Choose meat spreads in cans that don’t need to be refrigerated until after they are opened; and
Raw or undercooked meat, chicken, fish or eggs.
Weight gain is an important part of pregnancy. The recommended amount of weight gain depends on your weight before pregnancy.
- 3/4 cup (175 mL) yogurt, ½ cup (125 mL) fresh or frozen fruit, and 125 mL of granola;
- One half of a whole grain bagel (45 g), 1½ oz (50 g) light cheese and ½ cup (125 mL) fruit salad; or
- A slice of whole grain toast with 1 tbsp (15 mL) peanut butter, 1 medium apple and 1 cup (250 mL) low fat milk.
Do you need to limit or avoid any foods?
Avoid alcohol. No one knows what level of alcohol is safe for an unborn baby.
Limit caffeine to no more than 300 mg per day which is about two 8 oz (250 mL) cups of coffee. Green, black, and white teas contain smaller amounts of caffeine and are safe to drink in moderation.
Many herbal teas and herbs can act like harmful drugs, which may hurt your baby. However, you can drink up to two to three cups per day of orange peel, ginger, red raspberry leaf, peppermint or rose hip teas.
Eat at least two Food Guide servings of low mercury fish each week. Fish has omega-3 fatty acids that help your baby’s eyes and brain develop. Low mercury fish include salmon, trout, mackerel, halibut, canned light tuna, cod, herring and sardines.
Food safety is a greater concern during pregnancy, and you should avoid the following foods:
Unpasteurized products like juices, cheeses or milk: Read the label;
Sprouts: Use washed lettuce spinach, cucumbers or other vegetables instead;
Cold deli meat, deli sandwiches and hot dogs or smoked seafood: These foods must be heated to steaming hot (at least 165 F or 74 C); Refrigerated meat spreads (pates): Choose meat spreads in cans that don’t need to be refrigerated until after they are opened; and
Raw or undercooked meat, chicken, fish or eggs.
Weight gain is an important part of pregnancy. The recommended amount of weight gain depends on your weight before pregnancy.
Want to find out more?
Nutrition classes for pregnancy include many topics, including weight gain, nausea and constipation, sugar substitutes, allergies and more. A prenatal nutrition class is suitable for everyone, not just first-time moms, because nutrition information does change. To find out about a free prenatal nutrition class in your area, contact your local Community Health Services office.
Pat MacIntosh is a Registered Dietitian with Alberta Health Services’ Nutrition Services. She can be reached at Community Health Services at 403-502-1411 or email pat.macintosh@albertahealthservices.ca
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