Ask a Dietitian

Ask a Dietitian

"Diana, just a quick heads up to let you know we are still using your cookbook and the guys will often be heard saying what would Diana say about this or that....really good feed back... I made your potato salad and the oriental coleslaw on Sat. for a family luncheon and had rave reviews so thanks again."

Maeghan Henke
BC Hydro

Nutrition for a healthy pregnancy

January 28th, 2003

As seen January 28/03
NUTRITION FOR A HEALTHY PREGNANCY

Nutrients:

  • Calories:
    1st trimester – increase 100 kcal
    2nd trimester – increase 300 kcal
    3rd trimester – increase 300 kcal
  • Folic Acid: 0.4-1.0 mg/day
  • Iron:
    1st trimester – 18 mg
    2nd trimester – 27 mg
    3rd trimester – 27 mg
  • Calcium: 1200-1500 mg/day
  • Vitamin D: 400 IU/day
  • Vitamin A: Maximum of 10 000 IU/day
  • Essential Fatty Acids: linoleic and alpha-linolenic acid
    Sources include vegetable oils, non-hydrogenated margarines, nuts and seeds, meat, poultry and fatty fish such as salmon, mackerel, and sardines.

Food Safety:

 

  • Caffeine: Max 400-450 mg/day: 2.5 cups percolated coffee, 3.5 cups strong tea
  • Artificial Sweeteners: Avoid cyclamates and saccharin. Splenda (sucralose), Acesulfame-potassium, Aspartame are considered safe. Maximum 12-16 products/day.
  • Herbal tea: Avoid Chamomiles. Teas considered safe: Citrus peel, Ginger, Lemon Balm, Linden Flower, Orange Peel, Rose Hip.
  • Food borne illness: (Listeriosis and toxoplasmosis)
    See your doctor when you have flu like symptoms: diarrhea, fever, nausea, vomiting, stomach cramps. Consider all possible causes.
    – Wash all fruits and vegetables
    – Cook all meats, fish and poultry (do not eat pink ground meat or pourlty)
    – Avoid unpasteurized milk and cheese
    – Avoid raw eggs: ceasar salad dressing, eggnog, runny eggs
    – Avoid cross-contamination between foods
    – Do not keep raw or cooked meats, fish or poultry for more than 2-3 days
    – Avoid soft cheeses and pates
    – Wash hands
    – Avoid contact with kitty litter and feces
    – Be sure hot foods are hot (140 F) and cold foods are cold (39 F)
  • Chemical Contamination:
    – Avoid sport fish and game
    – Limit consumption of shark, swordfish and fresh or frozen tuna to one meal per month. Canned tuna is fine.
    1. Water:
      – Avoids drinking from hot water tap.
      – Run water for 2 minutes before drinking
      – Avoid untreated water (even for washing dishes and brushing teeth)

Watch for the Eating for Energy segment every Tuesday on Global TV’s Noon News Hour!