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Having a well-balanced diet and staying active during pregnancy are very important for the health of both you and your growing baby.
Follow these 7 tips to keep you and your baby healthy during your pregnancy:
- Follow Canada's Food Guide to eat the amount and type of food that is right for you and your baby. Aim to eat three balanced meals a day with nutritious snacks in between. Add an extra two to three Food Guide Servings a day to supply the right amount of energy and nutrients for your baby's growth.
- Drink water regularly to satisfy your thirst.
- Enjoy at least two servings of cooked fish each week. Fish contains omega-3 fats and other important nutrients for pregnancy. Speak with your dietitian about what fish are safe to eat.
- Take a multivitamin with at least 0.4 mg of folic acid and 16-20 mg of iron every day. Ask your doctor to help you find a supplement that is right for you during pregnancy.
- Avoid foods that can make you sick, such as:
- Raw fish, especially shellfish such as oysters and clams;
- Undercooked meat, poultry, seafood and hot dogs;
- All foods made with raw or lightly cooked eggs;
- Unpasteurized milk products and foods made from them;
- Unpasteurized juices, such as unpasteurized apple cider; and
- Raw sprouts, especially alfalfa sprouts.
- Gain a healthy amount of weight. How much weight you should gain depends on how much you weighed before you became pregnant. Your doctor can help you determine how much weight gain is best for you. If you lose weight during your pregnancy, speak to your doctor right away.
- Stay active during your pregnancy to promote healthy weight gain, relaxation, energy, strength and stamina for when you give birth.
Gestational Diabetes
This is when blood sugars are high during pregnancy. It can cause the baby to grow too big and raise the risk of problems during childbirth.
If you have gestational diabetes, you may be able to control your blood sugar with healthy eating and regular physical activity. You may also need to take insulin injections.
Prenatal Nutrition Programs in Hamilton
Are you pregnant? Would you like support during your pregnancy? Join a FREE weekly prenatal nutrition group to learn about having a healthy pregnancy and taking care of your baby! The Hamilton Prenatal Nutrition Project (HPNP) has 9 weekly groups. Join one group that's close to where you live while you are pregnant. You will learn about healthy eating, labour and delivery, and breastfeeding in a group setting, led by a Registered Dietitian and Public Health Nurse. You will receive bus tickets, a $10 food card, and prenatal multivitamins. You do not need to register in advance.
Visit www.hamilton.ca/PrenatalGroups for information on group dates, times and locations, or call Health Connections at 905-546-3550 (Monday-Friday, 8:30 am - 4:30 pm).
**HPNP is run by Public Health Services, with North Hamilton Community Health Centre as an agency partner. You do not need to be a client of the Hamilton FHT to join a prenatal nutrition group.