During pregnancy you need more calories and nutrients for your baby and yourself. Don’t forget that the placenta is growing and your blood supply is also increasing.

Women who eat well during pregnancy are more likely to feel better and have a baby born at a healthy weight. Eating healthy foods also gives your baby the nutrients needed to develop normally, increasing your chances of having a healthy baby. 

Remember to:

• Eat a variety of foods from the 4 food groups every day
• Eat 3 meals and 2 - 3 snacks every day
• Eat foods rich in nutrients
  

Healthy Eating Tips

• Encourage your household to eat better: when families eat together, they eat better
• Buy in bulk and share with friends
• Cook larger amounts and freeze leftovers for later
• Keep convenient, healthy snacks with you so you don’t go for that bag of chips or pop
• When eating out, choose foods such as salads, chili or pizza that include foods from a variety of food groups
• Note the sizes of suggested servings in Canada’s Food Guide to Healthy Eating; they may be smaller than you think
• Try not to skip meals; if nausea is a problem, try smaller meals and regular snacks
  

Suggestions for healthy snacks:

• Fresh fruit
• Raisins and nuts
• Raw vegetables
• Granola bars
• Crackers and cheese
• Yogurt
• Cereal, with or without milk
• Milkshakes
• Peanut butter on toast
• Slice of pizza

Contact your local health authority for community outreach programs and resources available to help those who have severe financial constraints and have difficulty accessing sufficient food for their household. The health unit should have information and resources relevant to your community.

You can also call Dial-A-Dieititian for reliable, confidential information and advice on nutrition for yourself and your baby, during pregnancy and after.

For more information, see the tip sheet Fruits and Vegetables to Help Build a Healthy Baby

Links:

Canada ’s Food Guide to Healthy Eating and Physical Activity

British Columbia Health Authorities

Dial-A-Dietitian

Baby’s Best Chance