To eat for two – nutrition and pregnancy – A varied food and essential nutrients

To eat for two – nutrition and pregnancy
A varied food and essential nutrients

The Dieticians of Canada recommend to all the Canadian ones, expectant mothers included/understood, to consume each day a variety of food in the four following food groups: cereal products, vegetables and fruits, dairy products, meats and substitutes.

In order to meet your nutritional needs, enjoy each day a variety of food of each of the four food groups recommended in the Canadian food Guide to eat healthily. It is important to eat with regular intervals and to take nutritive collations. The Guide recommends to eat three meals and three collations per day. Here of what should be made up a daily menu:

Dairy products: 3-4 portions (1 200 calcium Mg per day)
Cereal products: 5-12 portions
Fruit and vegetables: 5-10 portions
Meats and substitutes: 2-3 portions (60-75 G of proteins per day)
Other food to be consumed with moderation (p. e.g. delicacies, condiments, vinaigrettes, crackling and food prepared, produced commercial bakery)
Essential nutrients for you and your future baby

Is nutrient or vitamin With what that useful? In which food to find these nutrients or vitamins?
Iron Contributes to the formation of healthy blood globules and the adequate oxygen contribution the thin red meats, the dehydrated leguminous plants, the cereals with whole grains, the cereals enriched, the dried fruits and the nuts
Acid Folate/folique* Contributes to the development of the brain and the nervous system, and the healthy blood globules the vegetables with sheets dark green, the dehydrated leguminous plants, the cantaloup, orange the juice, the grapefruit, the nuts
Calcium Protects the framework and teeth, and helps to reduce arterial hypertension milk and the dairy products, the seeds of sesame, the almonds, the molasses, the milk of strengthened soya, the broad beans of soya, the broccoli and the turnip
Zinc Contributes with the formation and the cure of the fabrics (those of baby also!) Whole meats, grains, nuts and seeds, dairy products
Vitamin has Supports the growth and development as a whole, the sight and the immune system the oranges and the fruit and vegetables dark green, the meats, the eggs and the cheese
Vitamin D Helps calcium in the protection and the development of a healthy framework and teeth the sunlight, milk and the dairy products, the eggs
Vitamine B12 Contributes to the regeneration of the cells (in particular of the blood globules) and to the good development of the nervous system the lean meats, certain fish **, the eggs, milk, the cheeses with firm paste, the cereals enriched by breakfast, the products containing soya
Vitamin C Reinforces the immune system and development assistance with healthy fabrics the citrus fruits, the vitaminized apple juice, the green vegetables, the tomato juice
Essential fatty-acids Contribute to the development of the brain and the nervous system, with the production of the hormones and the sight the soya oil and canola, the nonhydrogenated margarine, the products containing soya (p. e.g. tofu)
Protein Built, restores and replaces fabrics, maintenance a balance in the organic liquids and the immune system, helps with blood coagulation the lean meats and the poultry, the sets of grains and leguminous plants, seeds, nuts, eggs and the dairy products ***
do you *Connaissez a relationship or a friend which envisages to have a child? In the affirmative, do not fail to inform it on the importance to take folic acid before becoming pregnant.
** For certain types of fish and food to be avoided during a pregnancy, do you defer to the sub-heading entitled “are there food or substances to be avoided? ”
*** For the expectant mothers who are vegetarians, consult the sub-heading “the vegetarianism during a pregnancy. ”

The folic acid belongs to the same family as the vitamin B. the folic acid, in agreement with the B12 vitamin, contributes to the development of the red globules and assistance to reduce at the fetus the risks of congenital anomalies the such anomaly of the tube neural or the spina bifida. The anomaly of the tube neural occurs very early during the pregnancy and often front even as a woman does not realize that it is pregnant. Before becoming pregnant, ensure you to take each day of the folic acid in sufficient quantity. Since it is difficult to obtain the quantity of folic acid necessary only starting from food, the majority of the doctors recommend to the women in health to daily take 0,4 Mg (400 µg) of folic acid during several months before designing a child like during the pregnancy. Ensure you that the supplement does not contain more than 1 Mg of folic acid, unless otherwise specified of your doctor.

The following councils will help you to increase your contribution in folic acid:

Choose breads and cereals nouveau riches;
Eat more rich foods in folic acid/folate such as the asparaguses, the broccoli, the spinach, the oranges, the leguminous plants, the nuts and the seeds;
Avoid too much making cook vegetables.