Canada’s Food Guide, recommends 1200 mg of calcium daily, from 3 to 4 servings of milk products. One serving of milk product could be 1 cup of milk, or 3/4 cup of yogurt, or 2 ounces of natural or processed cheese. With this much milk product intake, you’ll get all your recommended vitamin D. Remember that different people need different amounts of food, depending on age, body size, activity level, male or female, pregnant or breastfeeding. That’s why the Food Guide gives a lower and higher number of servings for each food group.
For example, young children can choose the lower number of servings, while male teenagers can go to the higher number. Most other people can choose servings somewhere in between. Pregnant women require additional iron, protein, zinc, folic acid and vitamin B, so be sure to eat red meat, chicken, fish, dry beans, eggs, and nuts on a regular basis. So what does this really mean in the real world? Sometimes when I look at the food tables, I get really confused. Does this mean that you should start eating for two? As a general rule, the logical approach is to keep a healthy, well-balanced, 1800-calorie diet.
This means eating 3 well-balanced meals, each containing 4 grams of meat, a portion of pasta, rice, potato or bread for carbohydrates, and finally vegetables. Your exercise routine does not need to be complicated, but you should get 30 minutes of aerobic exercise 3 days a week. As your pregnancy advances, you can adapt and modify this program.
hereis a direct link to healthlink canada for further information on nutrition in pregnancy http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/choose-choix/advice-conseil/women-femmes-eng.php
