Eating well


Eating healthy foods during pregnancy will give your baby the best chance to grow and develop well. Some nutrients are especially important, for example:

Folate (folic acid): helps protect the baby against birth defects
Iron: helps protect you from anemia
Calcium and Vitamin D: maintaining healthy bones and teeth
Omega-3 fats: helps your baby develop a healthy brain

Learn more about dietary sources for essential nutrients here.

Follow Canada’s Food Guide by eating a variety of food from the four food groups:


• Vegetables and fruit
• Grain products
• Milk and alternatives
• Meat and alternatives

If you’re in your second or third trimesters, you will likely need to eat 2 or 3 extra servings per day. However, everyone is different and you may have unique needs or considerations. Talk to your health care provider about what is best for you.

Weight and Pregnancy

Pregnancy is not a time to worry about your weight. Weight loss and dieting are not recommended. Instead, focus on eating healthy foods and drinking plenty of water. You can learn more about weight gain guidelines at different stages of pregnancy here:

Resources for Eating Well

For more information about healthy eating during pregnancy talk to your health care provider or call Health Link 8-1-1 and ask to speak to a dietician.

You can also use these resources online to learn more about: