Prenatal Nutrition






Generally, prenatal nutrition requirements are the same as non pregnant nutrition and women are able to derive most of their nutritional needs from dietary intake. The food pyramid (shown below) is an excellent reference to determine the number of servings required daily from each of the food groups. A good multivitamin which includes Folic Acid (folate) 600u, Iron, Calcium and Vitamin B12 is often recommended, but always consult with your Healthcare Provider before taking any supplements.





Healthy Tips for Eating Well

During the 2nd and 3rd trimesters, women need to consume 300 calories more each day. These calories should come from the fruit, vegetable and dairy groups.

Vegetarians and Vegans:

·Drink freshly squeezed orange juice with each meal and try to avoid tea/coffee. The vitamin C will assist in iron uptake and caffeine will diminish it.

·Try to get outdoors each day – some sun exposure will help the body synthesize Vitamin D.

·Ask your Healthcare provider about Vitamin B6 and Vitamin B12 and Zinc supplements.

·Ensure adequate protein intake – increase servings of grains, nuts, beans and seeds. See the Food Exchange System



Nutrition for a Healthy Pregnancy,
Revised Edition:
The Complete Guide to
Eating Before, During, and
After Your Pregnancy

Weight Gain

Women are expected to put on approximately 10 - 15 kilos (22-32lbs) during pregnancy. If you find you are not putting on weight or perhaps putting on too much, consult with your Healthcare Professional. Here is where those pounds (kilos) will be going:

Body, placenta and amniotic fluid ............4kg (9lbs)

Breasts, tissue, extra blood..................4kg (9lbs)

Body fat and water retention..................4kg (9lbs)