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www.oakvillebeaver.com The Oakville Beaver, Wednesday January 7, 2009 - 25 Eating For Two Made Simple (NC)--A balanced diet is a key ingredient in a healthy pregnancy and, more importantly, for a healthy baby. When you become pregnant your dietary needs and wants will likely change a bit, and it's important to know what foods and nutrients will encourage the healthy growth and development of your baby. Here are some nutrients that deserve special attention: Protein is crucial to your baby's growth and will also help your body to adapt to the physical changes of pregnancy. Excellent sources of protein include chicken, meat, fish and eggs. Other high protein alternatives can include dried peas and beans, tofu, dairy products and peanut butter. Speak to your healthcare provider about how much protein you should be consuming in a day. The amount is dependent on your weight and height along with your medical history. Your doctor could recommend anywhere from 70-100 grams of protein daily. Folic acid or Folate are forms of a B-vitamin that help prevent neural tube defects (NTDs) which are birth defects that occur very early on in pregnancy and can lead to abnormalities of the skull, brain, and spinal cord. In Canada, the most common of these abnormalities is spinal ­ a condition known as spina bifida. Recent Canadian studies have shown that approximately 1 in 1000 births are affected by neural tube defects. While folic acid can be found in fruits and vegetables like oranges, spinach and broccoli, Mothers and babies both need calcium for strong bones and teeth. Calcium will also help your circulatory, muscular and nervous systems run normally. Dairy products are the richest sources of calcium and will help you reach the 1,000 milligrams per day target for pregnant women. There are plenty of different options to enjoy including yogurt, milk and cheese. Best of all, you can tell your spouse that your middle of the night ice cream craving is the baby asking for calcium. The nutrients you put in your body are more important now than ever, so make sure you eat a balanced diet with plenty of nutritionally rich foods. Happy Eating! OPEN UNTIL 3:00 AM 7 DAYS A WEEK it can be difficult to ingest the suggested amount of 0.4 to 1 milligrams every day. Both Health Canada and the Society of Obstetricians and Gynaecologists of Canada recommend that all women who could become pregnant, are pregnant or are breastfeeding take a multivitamin containing folic acid every day. Many doctors recommend Centrum Materna, a daily multivitamin specifically formulated for pregnant and breastfeeding women, which contains one milligram of folic acid. FRIDAYS & SATURDAYS DJ EVERYDAY! 11:30am - 6:30pm CHEAP PINTS Sports Bar & Entertainment $ .50 (PLUS TAX) 20 Ounce Domestic Draught 485 MORDEN RD. exit Dorval Drive South (905)844-2613 3 Macy s Presents... "The Good Taste of the Times" 3 Course Menu Only $1999 TUESDAYS THRU THURSDAYS FROM 4:30PM UNTIL 9PM Homemade Daily Soup Creation Or Tomato & Feta Salad with Balsamic Glaze & Cranberry Flatbread *** Pork Prime Rib Centre cut oven baked pork loin in mushroom sauce Or Grilled Shrimp & Salmon Medallions Fresh Shredded Mango Red & Green Pepper Garnish Or Veal Roulade, Stuffed Veal with Onions & Peppers *** Entrées served with Basmati Rice & Seasonal Vegetables *** Peach Melba atop French Vanilla ice cream Or Austrian Apple Strudel served warm with French Vanilla ice cream Value aggressive NOW OPEN 24 HOURS WEEK DAY EXPRESS SLAM ONLY $5.00 www.arnoldssportsbar.ca Julia Presents Return to the Table The Italian Way "EXPERIENCE OUR TRADITIONAL RECIPES IN THE COMFORT OF YOUR OWN HOME WITH OUR TAKE OUT MENU!" Ritorno with purchase of 2 beverages *entree of lesser value awarded free (excludes holidays) Offer expires January 31, 2009 Kids Eat Free Every Tuesday Night 125 Cross Avenue Located in Trafalgar Village 905-845-4443 Free wireless internet "AVAILABLE SUNDAYS FOR PRIVATE EVENTS, VIEW OUR COMPLETE CATERING PACKAGES ONLINE." Dundas St. (Hwy 5) (HWY 5) DUNDAS ST. Macy's is owned & operated by The Sturzenbecher Family ...See more at www.macysdiner.com (One light east of Winston Churchill Blvd) 2257 Royal Windsor Drive Buy One Get One FREE* R 905.822.2260 ~ info@macysdiner.com 0 "Nothing is finer than Macy's Diner!" ( Hamilton) QEW (Toronto ) T HAMILTON QEW TORONTO 261 Oak Walk Drive 905-257-5881 www.ritorno.ca TRAFALGAR RD. Trafalgar Road