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Contribute to your baby's healthy development by maintaining a balanced daily diet that includes a variety of healthy foods each day.

The best way to enjoy a healthy pregnancy and to contribute to your baby's healthy development is to maintain a balanced daily diet that includes a variety of healthy foods each day as outlined by Canada's Food Guide. Pregnant and nursing women require more calories to support the growth of their baby. An extra small snack a day is usually enough to satisfy this increased caloric need, for example fruit and yogurt as a snack or an extra slice of toast at breakfast and an extra glass of milk at supper.



  Have plenty of vegetables and fruit Eat whole grain foods Eat protein foods Make water your drink of choice
Eat a variety of healthy foods each day

Try making half your plate vegetables and fruits. Choose different textures, colours and shapes to fit your taste. 

Vegetables and fruits are high in vitamins like folic acid, minerals and fibre.

Choose whole grain products as often as possible.

The fibre is helpful in preventing constipation, which is common in pregnancy.

Choose protein foods, including plant-based protein foods such as beans, lentils, nuts and seeds, as well as lean meats, poultry, fish, shellfish, eggs, lower fat milk and lower fat dairy products.

Eat at least 2 servings of fish each week.*

Protein foods provide iron, which is important for you and your baby.

Limit fruit juice and other sweetened beverages

There is no “safe” amount of alcohol during pregnancy. All forms of alcohol, including hard liquor, wine and beer, are dangerous to your baby's health.

Caffeine should be limited to no more than 300mg daily (about two, 8 oz cups of coffee) – caffeine can also be found in teas, soft drinks and herbs such as guarana and yerba mate.

Choose foods with healthy fat

Choose foods that contain healthy fats instead of those with saturated fats.

Foods that contain healthy fats: nuts & seeds, avocado, fatty fish, vegetable oils, soft margarine.

*Health Canada provides advice for limiting exposure to mercury from certain types of fish.

Related Links

Visit Canada's Food Guide