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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”. Healthy eating is important. Check out Canada’s food guide on healthy eating when pregnant and breastfeeding.

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.

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.

Gaining weight is a normal part of a healthy pregnancy. By making healthy food choices and staying (or becoming) active during your pregnancy you are more likely to have a healthy pregnancy and a healthy baby.

Healthy Eating for a Healthy Baby (PDF 9.44MB)

Pregnancy Info

Your Guide to a Healthy Pregnancy: Prenatal Nutrition, Folic Acid English / Francais

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