Healthy Eating

 

 

 

 

 

 

While Pregnant

 

Healthy Eating While Pregnant

While you are pregnant eating healthy and eating enough are very important to the health and development of your baby.

While you are pregnant:

  • Try eating 3 healthy meals and 2 to 3 snacks everyday.
  • If and when you feel like you have to throw up, try eating smaller meals and regular snacks.
  • Try taking prenatal vitamins/supplements, but check with your doctor first.

For more information visit the Vitamins and Supplements section of the HOPE website.

While you are pregnant try not to:

  • Eat undercooked meat. Cook red meat until it reaches 68 degrees Celsius; poultry until it reaches 74 degrees Celsius; and egg dishes until they reach 63 degrees Celsius.
  • Eat raw fish.
  • Drink un-pasteurized milk and milk products.
  • Eat soft cheeses such as: brie, feta, Camembert, blue veined and Mexican style cheese.
  • Eat deli meats, hot dogs and refrigerated patés.
  • Eat previously cooked seafood and smoked fish.
  • Take vitamin A supplements. Too much vitamin A can harm your baby.
  • Drink more than 300 mg of caffeine per day. 1 cup of regular coffee has about 179 mg of caffeine, 1 cup of tea has about 43 mg, and 1 can of cola has about 46 mg.
  • Drink alcoholic beverages. Drinking while pregnant can damage a baby’s brain and heart, and/or deform its face. It can also result in low birth weight, and growing, learning and behaviour problems.

For more information on healthy eating while pregnant, including help for planning healthy meals and snacks, visit the websites below:

ActNow BC
www.actnowbc.ca/EN/pregnant_women/the_importance_of_folic_acid/
www.actnowbc.ca/EN/pregnant_women/eating_for_pregnancy/
www.actnowbc.ca/EN/pregnant_women/fruits_and_vegetables_help_build_a_healthy_baby/
www.actnowbc.ca/EN/pregnant_women/weight_gain_in_pregnancy/

The Canada Health Guide
http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index_e.html

The BC Health Guide
http://www.healthlinkbc.ca/kbase/topic/special/hw197814/sec5.htm

Health Canada
http://www.hc-sc.gc.ca/fn-an/nutrition/prenatal/
national_guidelines-lignes_directrices_nationales-05_e.htm

Dietitians of Canada
http://www.dietitians.ca/english/pdf/having_baby.pdf

 

Source:

Baby’s Best Chance Sixth Edition (2005). British Columbia: Ministry of Health.
BC Health Guide. Iron Content of Common Foods. Nutrition Series: BC Healthfile #68D April 2003 http://www.bchealthguide.org/healthfiles/hfile68d.stm#hf68d003
BC Health Guide. Food Sources of Calcium and Vitamin D. Nutrition Series: BC Healthfile #68e June 2007 http://www.bchealthguide.org/healthfiles/hfile68e.stm#hf006.