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Nutrition
Good Nutrition is essential for healthy living at all stages of life.
When you're pregnant, nutrition is more important than ever because what you eat during pregnancy has a lasting impact on your baby. Making healthy food choices every day will help you give your baby what they need to develop. It will also help make sure that you and your baby receive the necessary vitamins and gain the proper amount of weight.
Expand the drop-downs below to learn more about how to you can make healthy food choices during pregnancy:
Your healthcare provider will help you establish your recommended weight gain based on your overall health, any special needs for your pregnancy, and your body mass index (BMI) at the beginning of your pregnancy. Your BMI is a measure of body fat based on your height and weight.
Your pattern of weight gain is important too. During some points in pregnancy it is normal to gain more weight because your baby is growing. At other times, you’ll gain less weight.
Pregnancy Weight Gain Calculator - Nutrition and Healthy Eating - Health Canada
An important part of your prenatal diet is what you drink. Your blood volume increases during pregnancy, so you need to drink fluids everyday—and even more during warmer weather and while exercising.
Drink these healthy liquids to quench your thirst during pregnancy:
- Water
- Milk
- Fortified soy beverages (almond, oat, and other plant-based beverages have less protein and calcium)
- Avoid energy drinks or products high in caffeine
- *Caffeine (Caffeine is a type of stimulant that’s found in certain foods and beverages, including coffee, black and green tea, soda, and chocolate. While small quantities of caffeine are safe, having too much is not good for your baby).
- If you choose to have caffeine during pregnancy, have less than 300mg of caffeine a day.
- Drink no more than two 8-ounce cups of medium-strength coffee each day
- Try "half-caf" that has less caffeine or de-caffeinated
During pregnancy, your body will undergo many changes that will impact your immune system. During this time you are at an increased risk of infections so it is important that you practice safe food handling. Some bacteria, such as Listeria can go through the placenta. So if you become sick, there is an increased risk that your baby could get infected. Your unborn baby's immune system is not developed enough to fight off harmful bacteria.
Food poisoning can be even more dangerous to your baby's health than to yours. If you develop food poisoning it can cause a miscarriage or for your baby to be born prematurely. Because your baby depends on you for everything it needs, it is very important that you be careful about what you eat and how you store, prepare and cook your food.
This guide offers helpful advice on how to reduce your risk of food poisoning.
Mercury
A metal that can be harmful to your developing baby. Our oceans, lakes, and rivers contain mercury, and it's absorbed by some fish and other types of seafood. Most fish and seafood can be eaten in moderation - in fact, eating 2 1/2 oz (75g) of lower-mercury fish and seafood per week during pregnancy is recommended.
To lessen your exposure to mercury and other toxins:
- Limit eating fish with the highest mercury levels to 5 oz (150g) per month. This includes king mackerel, marlin, and fresh and frozen tuna
- Use the Guide to Eating Ontario Fish to help you choose fish caught from Ontario lakes and rivers. It is safest to:
- Eat less Ontario caught fish if you regularly eat store-bought fish, including canned tuna.
- Avoid Ontario caught fish if you eat shark, swordfish, or fresh or frozen tuna.
- Eating Ontario Fish
Listeria
Certain foods may contain a dangerous bacteria called listeria that causes fetal health problems and even miscarriage.
Avoid the following that may contain listeria and other harmful germs:
- Unpasteurized juices, milk and cheeses such as brie and feta
- Hot dogs and deli meats unless cooked to steaming hot
- Raw fish - especially shellfish, oysters, clams, and sushi
- Undercooked meat, poultry, seafood
- Raw or lightly cooked eggs including Caesar salad dressing and cookie dough
- Raw sprouts - especially alfalfa sprouts
- Create a grocery list and budget for a week’s worth of food at a time (this helps you avoid eating out too much, which is usually more expensive than homemade meals)
- Clip coupons, look for store specials on more expensive items, such as meat and seafood, and use a store discount card
- Buy foods in bulk, especially food you can store for longer periods
- Buy whole fruits and vegetables that are in season
- Try less expensive forms of protein, such as beans
- Important Nutrients for Pregnancy
- Beverages
- Food Safety
- Changes in Pregnancy
- Quick Meals and Snack Idea
- Planning Ahead on How You Will Feed Your Baby
- After Your Baby Arrives
The Canada Prenatal Nutrition Program (CPNP) provides funding to community groups to help to improve the health of pregnant women, new mothers and their babies, who face challenges that put their health at risk, such as:
- Poverty
- Teen pregnancy
- Social and geographic isolation
- Substance use
- Family violence
All Algoma CPNP sites offer help with food and milk coupons, prenatal and postnatal education and support, along with referrals to other community agencies and services as needed. Clients receive counseling and support from Algoma Public Health Nurses, Registered Dietitians and Family Support Workers. The CPNP is offered in:
- Wawa
- Sault Ste. Marie
- Elliot Lake
- Blind River
- Along the North Shore
In North Algoma the Canadian Prenatal Nutrition Program is provided in Wawa, White River and Dubreuilville.
- In Wawa contact Algoma Public Health at: (705) 856-7208
- In White River contact the Northern Neighbours Nurse Practitioner Lead Clinic: (807) 822-2320
- In Dubreuilville contact the Dubreuilville Medical Centre: (705) 884-2884
Participants can receive grocery gift cards monthly and vouchers for prenatal vitamins.
Participants meet with health care provider to find out about community supports and what to expect during pregnancy and post-partum.
For more information please go to the Government of Canada Website:
Infants (6-12 Months)
Parents and caregivers are instrumental in getting children off to a healthy start in life by providing a variety of nutritious foods and by role modeling health behaviours.
Exclusive breastfeeding for the first 6 months of life will provide the only food your baby needs to grow and be healthy. At 6 months of age, your baby will be ready to start solid foods. Breastmilk will continue to be the most important food while baby learns to eat and can be continued until your child is two years and beyond. Start solid foods that are nutritious, especially foods that are high in iron.
What are the signs that my baby is ready to start solid foods?
Signs your baby is ready for solids:
- is 6 months old (give or take a few weeks)
- hold their head up
- sits up in a high chair
- opens their mouth wide when you offer food on a spoon
- turns their face away if they don't want food
- closes their lips over the spoon
- keeps food in their mouth and swallows it instead of pushing it out
- shows an interest in eating
Check out a guide by the Ontario Dieticians in Public Health for more information.
What foods should I introduce first to my baby?
Extra iron is needed at 6 months so baby's first foods should be iron-rich such as well cooked meat or meat alternatives and iron-fortified infant cereals. Examples include:
- beef
- chicken
- turkey
- lamb
- fish
- pork
- egg
- tofu
- legumes (beans, lentils, chickpeas)
- rice, oats, barley or wheat iron-fortified infant cereal
After introducing iron-rich foods, foods from all other food groups such as vegetables, fruits, grain products and milk products like yogurt and cheese can be introduced in any order. Homogenized cow's milk can be offered from 9-12 months. Offer a variety of foods, colours and textures to support healthy growth and development.
How should I introduce solid foods?
Starting solid foods is a learning experience for both you and your baby. Your baby will use all their senses by seeing, smelling, touching, hearing and tasting the foods you prepare. Start slowly and gradually add more. Offer a variety of textures such as pureed, mashed, finely chopped and lumpy foods as well as finger foods like soft cooked fruits and vegetables. Offering different textures is important to help your baby learn to chew.
Here are some tips for feeding your baby:
- Seat baby upright and securely in a high chair.
- Start with small amounts (1 tsp/5 mL) on a small spoon and wait until baby opens their mouth before you put the spoon in.
- Allow baby to explore foods with their fingers and relax about the mess. Let baby try and feed themselves when they reach for the food.
- Avoid distractions like TV, toys and phone calls. This will help you and your baby focus on eating and help prevent choking.
- Include baby at family mealtimes which is time to role model healthy eating behaviours. Mealtimes are more than just about eating. They are a time to get together with family, build strong relationships and create lifelong memories.
You can offer new foods each day to your baby except for the commonly allergenic foods. When introducing these foods, offer only one at a time and wait two days before introducing another food. This will allow you to identify any potential allergic reactions which would likely occur within 48 hours. There is no need to delay the introduction of any foods to baby even if there is a family history of allergies, provided it is in an appropriate texture that baby can swallow.
The common food allergens include:
- eggs
- milk
- mustard
- peanuts
- seafood
- sesame
- soy
- sulphites
- tree nuts
- wheat
How much should my baby eat?
Baby’s job is to decide how much to eat and whether to eat. Your job is to decide what your baby is given to eat as well as when and where baby will be offered solid foods. This division of responsibility in feeding is essential for a positive and successful feeding experience for both you and your baby. Being responsive to baby’s hunger and fullness cues can help avoid over or under feeding.
Let baby decide how much they want to eat. Baby will open their mouth when they are hungry and will shut their mouth and turn their head away or push food away when they are full. Never force your baby to eat.
A good starting point is to offer iron-rich foods twice a day. Gradually increase the amount of food offered as well as the number of times a day that you offer solid food based on your baby’s hunger cues. Work towards providing a regular schedule of family meals and snacks based on Eating Well with Canada’s Food Guide.
If baby refuses to eat a certain food, try offering it again at another time. It may take 10-15 exposures to a new food before baby likes it.
As long as you offer food in a safe and responsive way by watching for your baby’s signs of hunger and fullness, your baby will be on their way to becoming a good eater. Trust that your baby knows how much they need to eat and drink and let your baby be your guide.
Feeding Concerns
Choking
Always supervise your baby when they are eating. Babies can choke easily when they are learning to eat. Some foods can pose more of a choking hazard than others. This would include foods that are hard, small and round like nuts, popcorn, whole grapes, hard vegetables, wieners as well as sticky foods like peanut butter. Some foods can be made safer by preparing them in different ways such as cutting grapes lengthwise or spreading peanut butter thinly.
Honey
Honey is the only food that should not be offered to baby in the before 12 months of age. Honey may cause infant botulism.
Juice
Your baby does not need juice. Fruit is more nutritious. Baby will get enough fluid from breastmilk, whole cow’s milk (after 9-12 months of age) or water. If you decide to give your baby juice, do not give more than ½ cup (125 mL) of 100% pure, pasteurized fruit juice a day in an open cup.
For more information:
Feeding Your Baby - A guide to help you introduce solid foods provides information to help parents and caregivers of babies six months to one year. Learn how to introduce new foods and textures, what beverages to offer and feeding tips. Copies are available in English and French.
If you are looking for more resources or have other questions, call Telehealth Ontario at 1-866-797-0000 to speak with a Registered Dietitian for free or visit the Unlock Food website for more information.
Toddler & Preschooler (1-5 Years)
Good nutrition is important for toddlers and preschoolers to grow and develop properly. Feeding your child can be both rewarding and challenging and it is important to remember that you are a powerful role model. Children learn many important things about nutrition and healthy eating during their early years of life. Recognize that parents and children have different roles in feeding can be very helpful and will help your child develop a healthy relationship with food.
Your Job and Your Child's Job in Feeding
The development of healthy eating habits in the responsibility of both you and your child. It's your job to offer a variety of nutritious foods at scheduled times. It is your child's job to decide how much they will eat and even whether or not they will eat any of the food choices you offer.
Your job is to decide:
- What food and drinks are offered
- When food is served
- Where food is served
Your child's job is to decide:
- Which foods they will eat, if at all
- How much they will eat
Healthy Eating for Toddlers and Preschoolers
- Canada's Food Guide provides nutrition guidance for anyone over 2 years of age but also can be used as a reference for 1 year olds.
- Encourage a variety of healthy foods and offer 3 meals and 2-3 snacks at regular times throughout the day. Toddlers and preschoolers have small stomachs so offer smaller portions and let your child ask for more if they are still hungry.
- Let your child decide if and how much to eat from the food you offer. Your child's appetite can vary depending on growth spurts, activity level, whether they are tired or sick and where they are eating such as at home or in childcare. Trust that your child knows when they are hungry and full. Relax if your child doesn't eat much at a meal and never pressure or bribe them to eat.
For smart snack ideas, meal planning and healthy eating tips for your toddler and preschooler go to UnlockFood website.
Tips for Happy, Healthy Mealtimes
- Eat together as a family as much as possible. This helps to teach your child healthy eating habits, table manners and how to use utensils. It also provides opportunity to role model healthy eating.
- Keep mealtimes pleasant and relaxed. Avoid distractions such as the phone, TV, computer and toys at the table. This helps you and your child to focus on eating.
- Don't make separate meals for your child. Offer foods that the rest of the family is eating to expose your child to a variety of foods. If your child refuses a food, don't assume they will never eat it. It can take many tastes before they may accept it. Always serve one food that you know your child will eat so they won't go hungry.
- Grow, pick, cook and shop for food together. Your child will be more open to trying new food.
- Don't let your child "graze" or eat throughout the day. Stick to regular meals and snacks and only offer water in between to avoid spoiling their appetite. Only offer milk or juice at meals or snacks. Toddlers and preschoolers need 2 cups (500 mL) of milk a day and should have no more than 3 cups (750 mL) in a day. If you give juice, limit the amount to 1/2 cup (125 mL) a day. Drinking too much milk or juice can affect their appetite for other foods.
Use NutriSTEP® to see how your child is doing with their eating
What is NutriSTEP®?
NutriSTEP® is a nutrition-risk screening tool for preschoolers (aged 3-5) and toddlers (aged 18-35 months). There are 17 questions for parents or caregivers to answer about their child's eating habits, growth, where they eat and physical activity level. After filling out the questionnaire, parents are provided with nutrition information, resources and referrals based on the needs to their children.
Why do the NutriSTEP® screening?
Good nutrition is very important for a child's growth, development and learning. Poor nutrition can lead to:
- Growth problems such as failure to thrive and obesity
- Anemia (low blood iron)
- Poor eating habits that become lifelong
- Lack of readiness for school and an inability to learn
The NutriSTEP® screening tool is one of the first steps to improve nutrition and can help parents identify potential problems so they can get help from their primary health care provider and a registered dietitian.
How can I access NutriSTEP®?
- Online questionnaire and resources Nutri-eSTEP®
- Visit Algoma Public Health Parent Child Information Centre. You can complete the questionnaire, receive the resources and speak with a public health nurse about the results.
- Call the Parent Child Information Line 705-541-7101 and ask for the questionnaire to be mailed to you.
NutriSTEP® Resources
The toddler and preschooler NutriSTEP® screening tools and education resources are available in a variety of languages.
For more information for the whole family:
School-Aged Children & Youth
Family Meals
Life's busy schedule can sometimes take away from meals shared together as a family. There are significant nutritional and non-nutritional benefits for children and youth who eat together with their families.
Nutritional Benefits:
- Improved, nutrient intake; better food.
- Decreased risk for overweight and obesity.
- Protection against eating disorders in youth.
Non-Nutritional Benefits:
- Improved vocabulary in preschool children.
- Increased motivation and participation in school.
- Improved school performance.
- Decreased risk for substance abuse.
- Improved social adjustment (e.g., fewer fights, decreased early sexual activity).
- Improved support, boundaries and expectations within the family.
- Improved view of children's personal future.
"But I have no time to cook!"
- Make 'planned extras' (e.g., cook extra chicken at dinner to use the next night).
- Prepare food in big batches (e.g., chili or soup) and freeze in smaller portions.
- Use healthy convenience foods to your advantage (e.g., try a washed and ready-to-eat salad or slaw with a rotisserie chicken or whole wheat dinner rolls).
- Include all family members in meal preparation (e.g., chopping vegetables, mixing ingredients, setting the table, filling glasses, cleaning dishes, filling the dishwasher).
Picky Eaters
Children are born with a natural ability to eat as much as they need, grow in a way that is right for them and learn to eat what their parents eat. As they grow up, they build on their natural ability to become competent eaters. When parents follow Ellyn Satter's Division of Responsibility, they let children learn and grow with eating.
The parent is responsible for what children eat, when they eat and where they eat. The child is responsible for how much they eat and whether they eat.
Remember that picky eating is normal. It is your reaction to picky eating that is most important. Take the pressure off mealtimes and avoid rewards, tricks, praise and punishments. Children want to be independent and often don't eat well when they feel pressured. Children know when they are hungry and when they are full. Allow them to listen to their hunger cues and let them decide if and how much they will eat from the food offered. As a parent or caregiver, your roles is to offer healthy foods at regular meal and snack times.
Freggie™
Our Freggie™ mascot has come to Algoma to further promote healthy eating habits and generate excitement about vegetables and fruit. You will likely see Freggie™ throughout Algoma at various community events and schools.
Visit Freggie Tales™ foran interactive website for kids, as well as lots of great information for parents and teachers.
Algoma Public Health has also created a fun theme song for Freggie™:
Positive Role Modeling
Many of us are not happy with our bodies, and today's weight obsessed world can make it hard to have a positive body image. Poor body image among children and teens is a serious problem with potential life threatening consequences.
Healthy bodies come in many shapes and sizes. Many factors influence weight and shape including genetics and environmental factors. Focus less on weight and more on helping children and teens value healthy eating, enjoy being active and accept and feel good about themselves by promoting and role modeling these positive health messages yourself. You may notice some healthy changes in your own body image as well.
Cooking with Children and Teens
Learning to tie your shoes is an important life skill. We think cooking is too... don't you? Children and teens who are involved in food preparation are more likely to try new foods, eat better (including more of those important veggies and fruit) and are more confident in the kitchen, now and in the future.
School Lunches
A child spends most of their time at school, which is why it is important to fuel their days with healthy food choices. Studies show that well-nourished children are able to concentrate longer and perform better at school. The foods within Canada's Food Guide are packed with all of the nutrients children need to grow and learn. Sometimes creating nutritious, yet tasty snacks can be challenging. However, with a little bit of planning and a few new ideas, packing healthy lunches and snacks can be easy, and tasty.
Balanced School Day
Some elementary schools follow a Balanced Day schedule, which provides students with three 100-minute instructional blocks, separated by two 45 minute physical activity and nutrition breaks, This schedule allows students longer periods to eat and engage in physical activity, larger blocks of time for teaching and learning, and fewer interruptions. Children on the Balanced Day schedule need the same amount of food during the day as other children do. It is only the timing of when the food is eaten that is different.
Northern Fruit and Vegetable Program (NFVP)
The Northern Fruit and Vegetable Program provides all elementary students within the district of Algoma free servings of vegetables and fruit two times a week from January to June. The program aims to increase the amount of vegetables and fruit eaten by elementary school-aged children as well as promote Ontario-grown produce and provide education about the importance of healthy eating and physical activity for overall health.
BrightBites
Students and teachers need to eat well to be at their best, physically and mentally. Boosting school nutrition can be challenging. BrightBites makes it easy and rewarding! Earn badges, receive recognition and watch your school transform – one bite at a time. Visit BrightBites today!
Campus Life
Leaving for university or college is an exciting time filled with new experiences and opportunities. Living away from home can be an exciting change for students, but it also means they are not in charge of making their own food choices. Whether preparing meals for themselves or dining in the cafeteria, eating well while away at school will help students improve concentration, manage stress better, stay healthy and maintain a healthy weight.
For more nutrition information for the whole family:
Eating Right
Eating right means eating a variety of foods including fresh fruit and vegetables, whole grains, and different types of protein. These give you the nutrients you need to feel good, maintain your health, and give you energy.
Nutrition is important for everyone. What you eat can affect your immune system, your mood, your concentration and focus, and your energy levels. When combined with being physically active, eating right is an excellent way to help your body stay strong and healthy!
Canada’s Dietary Guidelines - https://food-guide.canada.ca/en/guidelines/
Choose vegetables and fruits, whole grain foods and protein foods that you enjoy
Every day, choose a variety of:
-
vegetables and fruit, including:
-
dark green vegetables such as kale and bok choy each day
-
orange vegetables such as carrots and sweet potato most days
-
whole grain foods, such as:
-
oats
-
wild rice
-
whole wheat pasta
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protein foods such as:
-
eggs
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nuts and seeds
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fish and shellfish
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beans, peas, and lentils
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lean red meats, including wild game
-
lower fat dairy products such as milk and yogurt
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fortified soy beverages, tofu, soybeans and other soy products
Important Nutrients for Your Baby
Your growing baby depends on you to eat the foods that are the building blocks for a strong body and healthy brain.
Taking a prenatal or multivitamin daily that contains folic acid, iron, and vitamin B12 will help you to get these nutrients that are essential for baby’s growth and development.
Don’t forget that prenatal vitamins are a supplement to a healthy diet, not a replacement!
- Helps build healthy blood and tissues for you and your baby
- Reduces the risk for neural tube defects (NTDs) that affect baby’s brain and spinal cord (i.e., spina bifida)
- Taking a daily prenatal vitamin that contains at least 400IU (0.4mg) of folic acid, and no more than one mg, will give you the folic acid you need.
- However, it is still important to get folate from the foods you eat:
- Spinach, romaine lettuce, collards and mustard greens
- Beans (kidney, pinto, white or navy), lentils, chickpeas
- Asparagus, broccoli, green peas, brussel sprouts
- Oranges, avocado
- Eggs, sunflower seeds, peanuts, fortified breads and foods made with enriched flour
Food sources of calcium include:
- Recommended amount during pregnancy: 1000 mg calcium & 400 IU of Vitamin D
- Keep your bones strong
- Work together to build strong bones and teeth for baby
- Stress the need to consume two cups of milk or fortified soy beverage daily (= 400 mg calcium + 1/3 of Vitamin D)
- Foods high in these nutrients are encouraged in order to achieve the recommended dose.
- Food sources of calcium include:
- Milk or fortified soy or other plant beverages (Note: Soy beverages are comparable in protein to cow’s milk. Other plant-based beverages such as almond, rice, hemp, etc. are often fortified with calcium and vitamin D, making them comparable to cow’s milk but they are lower in protein.)
- Yogurt, cheese
- Broccoli, bok choy, swiss chard
- Sardines, salmon (with bones)
- Tofu, Sesame seeds and almonds
Food sources of vitamin D include:
- Milk or fortified soy or other plant beverages, fatty fish such as salmon, trout, and sardines, eggs, margarine
- Helps build red blood cells that carry oxygen and iron to your baby
- Prevents anemia in pregnancy– especially common in 3rd trimester, which is why routine blood work is important in pregnancy
- Take a daily prenatal/multivitamin that has 16-20 mg of iron
- Food sources of iron include:
- Meat, poultry and fish—these contain heme iron, which is better absorbed
- Beans, lentils, eggs, tofu, nuts and seeds, iron fortified grain products—contain non-heme iron, which is not absorbed as well
- Eating foods high in Vitamin C at the same time as non-heme/meat sources of iron can improve absorption
- Some foods include:
- Oranges, grapefruit
- Tomatoes, tomato sauce, red peppers, broccoli
Other helpful tips:
- Drink tea or coffee 1‐2 hours between meals versus at meals
- Compounds found in these drinks make it harder for your body to use the iron
- Don’t take calcium supplements with meals. Calcium can reduce the absorption of iron
Make healthy drink choices
Making healthy drink choices is as important as your food choices.
Make water your drink of choice. Healthy drink options other than water can include:
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white milk (unsweetened lower fat milk)
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unsweetened fortified plant-based beverages
Last Modified: November, 2022