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Pregnancy and Before

Nutrition during Pregnancy

Making healthy food choices can help you have a healthy pregnancy and a healthy baby. Here are a few things you can do every day to help you gain a healthy amount of weight during pregnancy.

  • Eat “twice as healthy” not “twice as much”. Let Canada’s Food Guide - Pregnancy show you how!
  • Aim to eat three meals and two snacks each day.
  • Eat a vegetable or fruit at every meal and snack, to help you get 7 to 9 servings each day.
  • Drink water often - avoid sugary drinks like pop, iced tea, fruit drinks and energy drinks.

 nutrition 

  • Choose lower fat milk (skim, 1% or 2%) and yogurt (2% or less) more often than cheese.
  • Take a prenatal multivitamin every day. Make sure it has 0.4mg of folic acid and 16 to 20mg of iron.
  • Eat 2 servings of fish each week.
  • Learn about Food Safety for Pregnant Women as some foods are unsafe during pregnancy.
  • Be active every day.

To learn about nutrition during pregnancy, such as folic acid and baby building nutrients and healthy weight gain.

Review:

Healthy Eating for a Healthy Baby (PDF 9.67MB) English / Francais

The Sensible Guide to a Healthy Pregnancy: Prenatal Nutrition (PDF 1.4MB) English / Francais

The Sensible Guide to a Healthy Pregnancy: Folic Acid (PDF 1.4MB) English / Francais

Visit:

Weight Gain During Pregnancy

SOGC - Pregnancy Info

Health Canada – The Sensible Guide to a Healthy Pregnancy

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