Health Canada
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Women of Childbearing Age
During different stages of their childbearing years, women need additional nutrients or calories.
Additional Nutrients
Although folic acid is found in some foods, such as dark green vegetables, beans, lentils, orange juice and some grain products, all women who could become pregnant and those who are pregnant or breastfeeding need a daily multivitamin containing 400 micrograms (0.4 mg) of folic acid. This supplement, together with the amount of folic acid obtained by following Canada's Food Guide, will help decrease the risk of neural tube defects (NTDs) and meet the extra folic acid needs for those pregnant and breastfeeding.
In addition, pregnant women need to ensure that their multivitamin also contains enough iron. A health care provider can help you find the multivitamin that is right for you.
Additional Calories
Pregnant and breastfeeding women need a few more calories. For most women, this means an extra two or three Food Guide Servings from any of the food groups each day in addition to their recommended number of Food Guide Servings per day.
These extra Food Guide Servings can either be included as an additional snack, or can be added to their usual meals. For instance, instead of having an extra snack made up of two Food Guide Servings, you may choose to have one extra Food Guide Serving of vegetables and fruit at breakfast and one extra Food Guide Serving of milk and alternatives at supper.
- One piece of fruit and 175 g (¾ cup) of yogurt, or
- One extra piece of toast at breakfast and an extra 250 mL (1 cup) of milk at supper, or
- Half a bagel (45 g) with 50 g (1 ½ oz.) of cheese, or
- 30 g of cereal with 250 mL (1 cup) of milk, or
- Spinach salad made with: 250 mL (1 cup) of spinach, one hard boiled egg and 30 mL (2 Tbsp) of walnuts.
Here are some examples of what three extra Food Guide Servings may look like:
- Pasta salad made with: 125 mL (½ cup) of pasta, 125 mL (½ cup) of cut-up vegetables, and 75g (2 ½ oz) chicken, or
- Half a pita bread (35 g), 15 mL (1 Tbsp) peanut butter, 125 mL
(½ cup) of milk and 125 mL (½ cup) of baby carrots, or - One slice of whole grain bread (35 g) with 50 g (1 ½ oz.) of cheese and 125 mL (½ cup) of orange juice, or
- A sandwich made with two slices (35 g each) of pumpernickel bread and 75 g (2 ½ oz.)/125 mL, (½ cup) canned salmon*.
* Health Canada provides advice for limiting exposure to mercury from certain types of fish.
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