Eat a variety of foods each day:
- Eat regular meals with snacks in between. Try making half your plate vegetables and fruit.
- Eat a variety of vegetables and fruit (fresh, frozen and canned), whole grain and protein foods (e.g., fish, meat, poultry, milk, yogurt, cheese, eggs). Choose protein foods that come from plants (e.g., beans, legumes, nuts, seeds, tofu) more often. Visit Canada's Food Guide for more information.
- Drink water regularly to stay hydrated.
- Choose milk or unsweetened fortified plant-based beverages daily. Soy beverages usually have more protein than most other plant-based beverages.
- Include fats that support growth and development (e.g., fatty fish, nuts, seeds, non-hydrogenated margarine, avocado, vegetable oil-based salad dressings, or vegetable oils such as canola and olive) daily at your meals and snacks.
- Fish can provide important nutrients that support a healthy pregnancy and breast milk production. However, some types of fish contain mercury, which can harm your baby’s brain development. Choose fish low in mercury such as canned light tuna. 2
- Pregnant people need more food in the second and third trimesters and while breastfeeding. This means you may need an extra nourishing snack or small meal.
- Being mindful of how you eat is also important during pregnancy. Take time to enjoy eating and limit distractions during meals and snacks. Include culture and food traditions into your meal planning.
- If you are pregnant or planning to become pregnant, the safest choice is not to drink alcohol.
Learn more about nausea, vomiting, heartburn and constipation duirng pregnancy.
Eating Well During Pregnancy