Nutrition
Some of the ways babies get IUGR is not in your control. One of the ways you can control it is your diet. (What you eat.) Like the saying goes “You are what you eat.” Baby is also "what you eat". Eating a proper diet will give baby the best chance to be healthy. Following the Canada Food Guide is the best way to make sure you have a balanced and healthy diet.
To see the Canada food guide click on the following links
English Canada Food Guide
Punjabi Canada Food Guide
Urdu Canada Food Guide
Tamil Canada Food Guide
When eating a healthy diet during your pregnancy pay particular attention to Iron, folate and calcium.
IRON
Iron is needed to make red blood cells. Red blood cells bring oxygen to the entire body. Iron also helps your baby and placenta (after birth)grow.
When you are not getting enough iron, you can become anemic (low iron in your blood). When you have low iron during pregnancy your baby can be born pre-term (early) or it can be IUGR (born too small) (low birth weight). IUGR can lead to other health problems for the baby when baby becomes an adult or sooner.
Your doctor may prescribe an iron supplement. It is still important to eat iron rich foods even if you are taking an iron supplement.
Foods rich in vitamin C such as orange juice, strawberries, or broccoli will help your body absorb the iron.
 Drink chai or coffee between meals not with your meal.
Chai contains compounds called phenols that interfere with iron absorption.
Calcium can interfere with the absorption of iron too. If your doctor has prescribed calcium supplements or antacids (Tums) take those between your meals.(Health Canada,2002)
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FOLATE
Folate also known as Folic Acid is a vitamin in the vitamin B family. It can be found in dark leafy green vegetables and fortified cereals. Doctors have found Folic Acid can prevent Spina Bifida (a problem of the spine development).
It is recommended by doctors to take a Folic Acid supplement of 400mcg daily before getting pregnant. If you are not taking the supplement start as soon as you find out you are pregnant.(Health Canada,2002)
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CALCIUM
Calcium is important in building and maintaining bones. It becomes even more important in pregnancy. It forms baby’s bones, nerve impulses and proper functioning of the heart and other muscles.
Taking in enough calcium is important for you. If you do not take enough calcium the baby will take calcium from your bones. This will put you at risk for osteoporosis (a disease that makes your bones weak).(Health Canada,2002)
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