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FOR A HEALTHY PREGNANCY

Quebec is one of the Canadian provinces with a high birth rate. During the six first months of 2009, 43 000 children were born in Quebec. That is 1000 more than in 2008 which was already a record year since the year 2000. In Quebec, a child is born every 6 minutes. This mini baby-boom should bring the provincial population to over 8 million habitants by 2012. That is also a lot of new mommies!

NUTRITION

Loving your baby is also feeding yourself properly. Their development and health are directly related to your healthy nutrition. And the advantages of a proper nutrition will also provide you with more energy and better health.

Have 3 meals daily to avoid a drop in energy levels for yourself and for your baby. Between meals, eat healthy snacks. It is absolutely normal to gain weight during pregnancy; the body is stocking fats that will be used as an extra source of energy later on (for milk production...).

Keep in mind that « eating for two » does not mean eating twice as much, but two times better!

·Fruits, vegetables and dried fruits: known for their precious vitamins, minerals and fibres that prevents constipation. Eat them raw and often;

·Cereal products and whole grains: for their high levels of iron, vitamin B and fibres;

·Dairy products (milk): for their high levels of calcium and vitamin D that helps in the absorption of calcium;

·Meat and meat substitutes (Tofu, peanut butter, eggs (never raw), seeds and nuts, legumes, fish, chicken): for their high levels of iron and proteins, important for the babies' development as well as that of the placenta and uterus.

DIETARY SUPPLEMENTS

It is important to know that the Mom's reserves are strongly taxed during pregnancy and this greatly increases the need for vitamins and minerals. The best way to get vitamins is through a healthy diet. However, we know that this may be difficult for many people. Taking a dietary supplement that is properly adapted to your needs during this period will add nutritional elements necessary during pregnancy, will help throughout the development of the pregnancy, promote growth and development and the good health of the baby as well as that of the expectant mother.

Health professionals generally prescribe prenatal vitamins during pregnancy (multivitamins, minerals, iron, folic acid, etc.) to ensure the proper levels during this time. Different groups of women are more at risk, during pregnancy, of developing certain deficiencies. Some are:

·teenagers;

·underweight women;

·those who already had an unbalanced diet (thereby causing deficiencies);

·woman already having had multiple pregnancies;

·smokers;

·women that consume alcohol or alcoholics;

·those suffering from a chronic illness;

·those taking certain medicines;

·those suffering from Crohn's disease;

·vegetarians and vegans.

Here are a few essential markers and ways to recognize certain deficiencies before becoming pregnant to help plan the ideal time to become pregnant and during pregnancy.

Daily dietary reference intake (DRI)-VITAMINS during pregnancy

Ref: Dietary Reference Intakes, National Academy of Science

Daily dietary reference intake (DRI)-MINERALS during pregnancy

Ref: Dietary Reference Intakes, National Academy of Science

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