Health Mother To Be Program Canada’s Food Guide

Canada’s Food Guide  

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 like dark green vegetables, dried beans, lentils, orange juice and some grain products, any woman who is pregnant, breastfeeding or could become pregnant should take a daily multivitamin containing 400 micrograms (0.4 mg) of folic acid. This supplement, along with the amount of folic acid obtained by following Canada’s Food Guide, helps decrease the risk of neural tube defects (NTDs) and provides women who are pregnant or breastfeeding the extra folic acid they need.

Pregnant women should also make sure that their multivitamin contains enough iron. A  healthcare provider can help you choose the type of multivitamin that is right for you.

Additional calories
Women who are pregnant or breastfeeding also need a few more calories than average. For most women, this represents two or three more servings per day than that recommended by the Food Guide.

They can get these additional servings by having an extra snack during the day, or by adding portions to their regular meals. For instance, instead of having an extra snack made up of two Food Guide servings, you can have one extra serving from the Vegetables and Fruit group at breakfast and one extra serving from the Milk and Milk Alternatives group at supper.

Click here to consult Canada’s Food Guide.
Source: Canada’s Food Guide, Women of Childbearing Age section on the Health Canada Web site.

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