MODULE 5

Choose whole grain foods

One quarter of your healthy meal should be whole grains.

Whole grain products such as wheat, oats, barley, and rye are healthy choices because they are high in fibre.
Enriched products are good because certain vitamins and minerals that are lost during transformation have been
added.

Look for the words “whole grain” or “whole wheat” on the ingredient list.

Some grain foods like breads and muffins, crackers and pasta dishes can have a lot of added sodium, sugars or
saturated fats.

Try whole grain cereals, crackers or pita bread with snacks.

Healthy eating is a good habit to have. It means enjoying a variety of different, good tasting and nourishing foods and limiting the amount of less nourishing foods with fats, caffeine, salt, and sugars.

Pregnancy is a good time to adopt healthy eating habits. Remember that healthy eating habits should not end with the birth of your baby. You should continue to eat food from the four food groups after the baby's birth.

Healthy eating will help you to remain active and healthy which will be beneficial for your family. Canada's Food Guide can help you make these healthy choices.

By eating healthy meals and being mindful of your eating habits during your pregnancy, you can achieve a healthy weight gain. Making healthy choices after birth can help you return to your pre pregnancy weight.

Here is a second example of a one-day menu for a pregnant woman. You can print this menu.

You can now prepare your own menus. Keep track of what you eat for a few days and compare your menu with the recommended menus.

If you find it difficult, use the sample menus and gradually make small changes. For example, substitute an orange or a pear for an apple. Use rice instead of pasta. Try green beans instead of peas. Replace broiled pork chops by roast beef. It is that simple!

Use the following table as a guide. Use a different page each day.

After completing a menu, count the number of servings for each food group. Use the following table to check if your menu gives you and your baby the foods you need.

Pregnant women need to include 2 to 3 extra Food Guide Servings each day.

Does this menu contain?

• Iron from whole grain bread and cereals, Meat and Alternatives, and dried fruit?
• Calcium and Vitamin D from Milk Alternatives?
• Folic acid from Vegetables and Fruit, Meat and Alternatives, and Grain Products?
• Vitamin C from Vegetables and Fruit?

Does your menu provide all the foods you and your baby need? If it does, congratulations! Keep up the good work!

http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/track-suivi/index-eng.php

The suggested menus, which appear on the following pages, are designed to help you plan meals that will give you energy and will have all the nutrients necessary for you and your baby. 

These menus suggest meals and snacks that are easy to prepare and not too expensive. They suggest foods that are rich in iron, calcium, and folic acid.

The menus may seem to propose more food than you could possibly eat in one day. Remember that your goal should be to eat a variety of foods from Canada's Food Guide. This means that you should eat smaller servings of many kinds of foods rather than large servings of just a few kinds of foods.

Here are some tips for balancing your meals:

• Make one half of your plate vegetables and fruits, one-quarter whole grain foods, and one-quarter protein foods. If you are using a recipe to make a combination meal, focus on choosing recipes that are mostly vegetables, but also includes some whole grain and protein foods. An example would be a stir-fry that is mostly vegetables, with some chicken added and served on top of whole grain noodles. Another example would be a vegetarian chili recipe made with a base of canned tomatoes, green peppers, and carrots chunks, with kidney beans and chick peas added, and served with whole grain rice. If your meal doesn’t include lots of veggies, choose fruit for a healthy dessert.

• Snacks should follow the same pattern, but in smaller amounts (for example, use a side plate or small bowl. instead of a dinner plate). You don’t have to include all parts of the plate at every snack, but try to balance them out so they follow the plate pattern over the course of the day.

• Water should be your drink of choice, but lower fat milk is also a healthy drink that can help you meet some of your extra nutrition needs during pregnancy.

• Be mindful of your eating habits by following the tips from Canada’s Food Guide to help you be aware of when you’re hungry and when you’re full.
   

Here is an example of a one-day menu for a pregnant woman. You can print this menu.