Prenatal Nutrition and Weight Gain Guidelines

Prenatal Nutrition

• Pregnant women need additional calories, especially in the second and third trimesters.
• One extra snack per day can be sufficient, such as an apple with cheese.
• Follow Canada's Food Guide for appropriate food amounts and types.
• Eat fruits and vegetables daily, including at least one dark green and one orange vegetable.
• Choose low-fat, low-sugar, and low-salt options.
• Include grain products in your daily diet, opting for whole grain varieties.
• Consume milk and milk alternatives for calcium, vitamin D, and protein.
• Choose lean meats and meat alternatives like beans, tofu, and lentils.
• Include fish in your weekly diet.

Recommended Weight Gain During Pregnancy

• Weight gain recommendations vary based on Body Mass Index (BMI) before pregnancy.
• For BMI below 18.5, recommended weight gain is 12.5 to 18 kg (28 to 40 pounds).
• For BMI 18.5 to 24.9, recommended weight gain is 11.5 to 16 kg (25 to 35 pounds).
• For BMI 25.0 to 29.9, recommended weight gain is 7 to 11.5 kg (15 to 25 pounds).
• For BMI 30 and above, recommended weight gain is 5 to 9 kg (11 to 20 pounds).
• Women with multiple pregnancies (twins, triplets) require a higher weight gain.

Prenatal Multivitamins

• Take a prenatal multivitamin daily containing 0.4 mg of folic acid and 16 to 20 mg of iron.

Folic Acid

• Folic acid is a B vitamin crucial for proper development of the baby's brain, skull, and spine, especially during the first four weeks of pregnancy.
• Take a daily multivitamin with 0.4 mg of folic acid, ideally beginning three months before pregnancy and continuing throughout pregnancy.
• Eat folate-rich foods like dark green vegetables, corn, dried peas, beans, lentils, and oranges.
• Grain products fortified with folic acid provide significant amounts of the vitamin.

Neural Tube Defects (NTDs)

• NTDs occur when the neural tube fails to close properly in early pregnancy, resulting in abnormalities of the spine, brain, or skull.
• Spina bifida is the most common NTD.
• Taking folic acid before and during pregnancy can help reduce the risk of NTDs.

Alcohol and Pregnancy

• There is no safe amount or time to drink alcohol during pregnancy or when planning pregnancy.
• Alcohol consumption during pregnancy can lead to Fetal Alcohol Spectrum Disorder (FASD).
• Stop all alcohol consumption when planning or during pregnancy.

Physical Activity and Pregnancy

• Regular physical activity during pregnancy is beneficial for both the mother and baby.
• It improves mood, promotes weight gain, reduces stress, improves sleep, and increases muscle tone.

Physical Activity During Pregnancy

• Talk to your healthcare provider before starting any new exercise program.
• If you were active before pregnancy, continue with modifications as needed.
• Listen to your body and only do activities that feel comfortable.
• Weight training is safe with light to moderate resistance.
• Avoid exercises requiring lying on your back after the fourth month of pregnancy.

Contact Your Healthcare Provider if You Experience Any of the Following Symptoms:

• Persistent contractions
• Vaginal bleeding
• Increasing back pain, pubic pain, or abdominal pain
• Sudden swelling of the ankles, hands, or face
• Dizziness or shortness of breath
• Excessive fatigue
• Difficulty walking
• Changes in usual fetal movement
• Swelling, pain, and redness in one calf

This quiz covers essential nutritional guidelines for pregnant women, including caloric needs and food group recommendations. It also highlights the importance of recommended weight gain according to Body Mass Index (BMI) during pregnancy.