For Moms

First Trimester Nutrition Pointers

As you go through your pregnancy, you've got a dining partner who says I'll have what she's having every time you take a bite. So it's more important than ever to think before you eat.

Here are a few tips to help you get started.

Make your diet healthy.

Doctors recommend that the average woman gain between 2 and 5 lbs (1-2 kg) this trimester, so most women don't need to add extra calories at this point. Try to get the most out of what you put in your mouth, with foods like vegetables, fruits, lean meats or meat alternatives, low fat dairy products, and whole grains. And go easy on the fatty foods.

Want to Learn More About Balancing Your Diet? It Starts with Understanding Eating Well with Canadas Food Guide

Eat your nutrients.

You'll want to get proper levels of nutrients, for your sake and your baby's. Eating Well with Canadas Food Guide can help you learn what you need and how to balance your diet every day.

What Nutrients Do My Baby and I Need?

Get your folic acid.

Folic acid is so important for a healthy baby that doctors recommend taking a multivitamin with at least 400 ľg (0.4 mg) per day before you even conceive and continue throughout your pregnancy. That's because folic acid can help protect against birth defects. It also promotes healthy cell division, and nourishes your baby's developing nervous system. So be sure you're getting your share.

Learn More About Folic Acid

Iron

Iron is a factor in red blood cell formation and an essential nutrient at every stage of life. Eating according to Canadas Food Guide and taking a daily multivitamin that has 16-20 mg of iron will help you have a healthy pregnancy. Check with your doctor or dietitian to ensure that your multivitamin contains the right amount of iron for you. Nutrition Tip: Foods high in vitamin C will help your body absorb more iron.

Learn more about iron

Watch your vitamin A intake.

You need some, but too much can be toxic. The Institute of Medicine recommends you get no more than 3000 ľg per day.

Snack.

If you're napping a lot or queasy from morning sickness, you may not feel like eating normal-sized meals. But mini-meals and snacks may fit the bill. Try to keep something in your stomach, like crackers or frozen fruit pops. And don't forget to stay hydrated by sipping water between meals.

Dealing with Morning Sickness