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From Canada’s Food Guide to Healthy Eating

Pregnant Women

How many more calories do I need when I’m pregnant?
In the first trimester, no extra calories are needed. In the second and third trimesters, 200 more calories per day are needed.

Examples of 200 Calorie Snacks:

• Bran muffin with a pat of butter
• Medium banana with one serving of 1 % milk
• Slice of buttered toast with 30g (1 oz) of cheese
• Medium apple with 30g (1 oz) of cheese
• One or two per cent fruit bottom yogurt 175g (6 oz)

In the second and third trimester, a pregnant woman also needs 25 grams more protein in her daily diet.

Examples of 25 grams of protein:

• Three servings from the milk group
• One serving from meat and alternatives

Breastfeeding Mothers

During the first six months of breastfeeding, a new mother needs 500 extra calories per day. During the second six months of breastfeeding, mom needs 400 extra calories per day.

Examples of 400 to 500 Calorie Meals and Snacks:

• Bagel with 30 g (l oz) of cheese and an orange
• Two slices of pizza, carrot sticks and one serving of orange juice
• Sandwich: two slices of buttered bread with two slices of turkey
• English Muffin, 1 Tbsp (15 ml) peanut butter and one serving of I% milk

Include water in your diet, it is a nutrient.