Healthy eating and pregnancy
Eating well before and during pregnancy is the first step in having a healthy baby.
Your baby relies on the food you eat to help them grow and develop. During pregnancy, it is important to eat twice as healthy, not twice as much. Making healthy food choices during pregnancy will give your baby the best start, help you feel good about yourself, and help you and your family develop lifelong healthy eating habits.
The information on this page will help you get started!
- Tips for eating well during pregnancy.
- How much weight should I gain?
- Do I need to take a prenatal supplement?
- Are there any foods I should avoid or limit?
Tips for eating well during pregnancy
- Eat a variety of healthy foods each day (Health Canada), which include fruit and vegetables, whole grains, and proteins.
- Choose fish low in mercury.
- Choose foods with healthy fats instead of saturated fats.
- Make healthy drink choices.
- Be mindful to make healthier food choices.
How much weight should I gain?
Your body goes through many changes in pregnancy. Trust that your body will change in the way that is right for you and your baby. It is normal, and expected, that you will gain weight and the amount of weight gained varies from person to person and with each pregnancy.
Monitoring weight is one of many ways that a healthcare provider will assess your pregnancy. If you are not comfortable being weighed, let your healthcare provider know.
Do I need to take a prenatal supplement?
Yes. Choose a vitamin-mineral supplement with 0.4 mg of folic acid and 16-20 mg of iron. Your nutrient needs increase when you are pregnant. It can be difficult to get enough of these nutrients from food. Taking a prenatal vitamin-mineral supplement will also ensure you are getting enough of all the nutrients you need in a day. Even though you are taking a supplement, eating nutritious foods is still important. Some individuals need even more folic acid and iron. Ask your health care provider about a vitamin-mineral supplement that is right for you.
Do I need to avoid or limit any food or drinks?
There are certain foods that you should avoid or limit while you are pregnant to keep you and your baby safe.
- Alcohol: When pregnant or trying to get pregnant, there is no known safe amount of alcohol use. For more information, see Canada’s Guidance on Alcohol and Health.
- Liver: Contains very high amounts of vitamin A that can be harmful if eaten regularly. Limit the amount of liver you eat.
- Caffeine: Too much caffeine is not good for you or your baby. Aim for no more than 300 mg of caffeine per day. This is about one or two 250 mL (8 oz) cups of coffee. Other sources of caffeine include tea, cola, chocolate, and energy drinks.
- Herbs and herbal tea: The safety of all herbs and herbal teas is not known. Some herbs can harm your baby. Health Canada states that the following herbal teas are generally considered safe in moderation (2 to 3 cups per day): citrus peel, ginger, orange peel, and rose hip. It is safest to avoid all other herbal teas that are not listed above. You can also talk to your health care provider about the safe use of herbal teas.
- Artificial sweeteners: Foods that contain artificial sweeteners are often low in nutrients and should not replace other more nutritious foods. For example, milk and water are better choices than a sugar-free pop. It is recommended to limit your intake of artificial sweeteners.
- Foods that increase your risk of food poisoning: Avoid eating:
- raw fish including sushi and shellfish such as oysters and clams
- raw sprouts, especially alfalfa sprouts
- raw or undercooked meat, poultry, seafood, and hot dogs
- all foods made with raw or lightly-cooked eggs
- patés, some deli meats, and smoked fish products
- unpasteurized milk products and goods made from them
- soft and semi-soft cheese such as brie, camembert, feta, and blue-veined cheese (pasteurized and unpasteurized)
- unpasteurized juices such as unpasteurized apple cider
For more information on safe food choices and food handling tips, check out the resource safe food handling for pregnant women from Health Canada.
This item was last modified on November 6, 2024