Nutrition Basics
Eating Well with Canada’s Food Guide
Help ensure that you and your baby get the building blocks needed for good health during your pregnancy and after your baby’s birth.
Enjoy a variety of foods from each of the 4 food groups from Eating Well with Canada’s Food Guide every day.
| Food Groups | Vegetables and Fruit | Grain Products | Milk and Alternatives | Meat and Alternatives |
| Recommended Number of Food Guide Servings per Day | 7-8 |
6-7 |
2 |
2 |
| Examples of 1 Food Guide Serving | Fresh, frozen or canned vegetables or fruits: 125 mL (1/2 cup) or 1 fruit Leafy vegetables: Cooked – 125 mL (1/2 cup) Raw – 250 mL (1 cup) 100% juice: 125 mL (1/2 cup) |
Bread: 1 slice (35 g) Flat breads: 1/2 pita or 1/2 tortilla (35 g) Cooked pasta or rice: 125 mL (1/2 cup) Cereal: Cold – 30 g Hot – 175 mL (3/4 cup) |
Milk: 250 mL (1 cup) Fortified soy beverage: 250 mL (1 cup) Yogurt: 175 g (3/4 cup) Cheese: 50 g (1 1/2 oz) |
Cooked fish, shellfish, poultry, lean meat: 75 g (2 1/2 oz) or 125 mL (1/2 cup) Cooked Legumes: 175 mL (3/4 cup) Tofu: 150 g or 175 mL (3/4 cup) Eggs: 2 eggs |
| Make Each Food Guide Serving Count | Eat at least 1 dark green and 1 orange vegetable every day. Vegetables and fruits are high in vitamins like folic acid, minerals and fibre. | Make at least half of your grain products whole grain each day. The fibre is helpful in preventing constipation, which is common in pregnancy. | Drink skim, 1%, or 2% milk each day. Select lower fat milk alternatives. Milk products are high in calcium, which helps you and your baby build strong bones and teeth. | Eat at least 2 Food Guide Servings of fish each week.* Meat and alternatives provide iron, which is important for you and your baby. |
*Health Canada provides advice for limiting exposure to mercury from certain types of fish.
Pregnant and breastfeeding women need more calories. This means an extra 2 or 3 Food Guide Servings from any of the food groups each day in addition to the recommended number of Food Guide Servings per day. For example, have fruit and yogurt for a snack or have an extra slice of toast at breakfast and an extra glass of milk at supper.
Learn About the Nutrients You and Your Growing Baby Need, and Where to Find Them
Confused About Portion Sizes? Learn More
