Constipation is common during pregnancy, it's usually caused by a combination of slow digestion, use of iron supplements and the lack of fibre, fluid and activity in your day. Those who are pregnant are recommended to consume 28 g of fibre each day. To prevent or ease constipation, try eating a high fibre diet, drink… Continue reading High fibre recipe to help ease constipation
A diet rich in vitamin A (including fortified foods and beverages) is recommended during pregnancy for the healthy development of your baby's skin, eyes and immune system. Food sources of vitamin A are found in most orange coloured vegetables (e.g., sweet potato, carrot, squash and pumpkin), some orange coloured fruits (e.g., cantaloupe, apricot and mango)… Continue reading Vitamin A in pregnancy
As dietitians we are often asked about easy ways to make quick, convenient, and healthy food choices. Making these choices can start from something as simple as your salad dressing. Zaynab Al-Nuaimi, our nutrition student, has a good idea about this. Purchasing store prepared dressing may seem more convenient, however, a homemade version can be… Continue reading Make your own salad dressings
Time flies and winter is already here. Natural disasters—blizzards—often come with little to no warning. Grocery shopping will become more difficult or even impossible during a winter storm, especially for pregnant people. Stocking up now on the right non-perishable food items will help you reduce your stress. Non-perishable foods, also known as "shelf-stable" foods, are… Continue reading Top 5 non-perishable foods to stock up on for the winter
Thinking about fall reminds us of the beautiful mix of warm colours, family gatherings, and the rich flavours. When it comes to fall foods, we often think of pumpkins, apples, cinnamon, and ginger as well as the variety of heart-warming dishes such as soups, pot pies, slow-cooker suppers, roasts, and casseroles on a cold crisp… Continue reading Finding local foods in Toronto
Being a dietitian working with expectant parents, I'm often asked for quick and easy folate-rich foods. So thought I would share one of my favorite recipes. During pregnancy, our body needs 600mcg of folate daily. It's important for cell growth especially in the early weeks of pregnancy. Folate supports the extra blood production and helps… Continue reading Folate-rich recipe: Berry lentil smoothie
Most people know that smoking is harmful during pregnancy. When you smoke, your baby receives less oxygen and nutrients. Smoking increases the risks to your own health too. Quitting smoking, cutting down the amount, and avoiding second-hand smoke can help both you and your baby be as healthy as possible. If your partner, family member… Continue reading Smoking and pregnancy
You don't need animal protein to have a healthy pregnancy. But you do need to plan your meals carefully to make sure you and your baby get all the nutrients you need. It is important to replace meat and fish with nutritious alternatives like eggs, soy, legumes, nuts and seeds Tofu is an excellent choice… Continue reading Tofu recipe: A great alternative for meat/fish.
As we all know, additional protein is needed in the second half of the pregnancy to support the growth and development of the baby. Clients often ask me if they can have protein powder to meet their extra protein needs. Extra protein from protein powders or supplements is rarely needed. Instead, it is easy to… Continue reading Is protein powder safe during pregnancy or breastfeeding?