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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”. 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 9.67MB) English/Francais

NOTE: This resource refers Motherisk. The Motherisk helpline & website closed April 2019. Any website currently using the Motherisk name is not associated with Sick Kids. For reliable info about exposures in pregnancy and breastfeeding go to

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


SOGC - Pregnancy Info

Health Canada - The Sensible Guide to a Healthy Pregnancy

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