Healthy eating while you are pregnant can provide you and your baby with the building blocks needed for good health.

Why is healthy eating important?

  • Your unborn baby shares what you eat and drink and is part of everything you do.
  • Nutritious food and plenty of water are important for the healthy growth and development of your baby’s bones, brain, muscles, organs and blood.

Steps to a healthy pregnancy:

  • Every day you should choose a variety of foods from the four food groups, and country food.
  • When eating a meal have foods from at least 3 of the food groups or country foods.
  • Try to include at least 1 dark green and 1 orange vegetable every day.

  • Choose high fibre, whole grain products like oatmeal and whole grain breads and cereals.

  • Have at least 2 servings of milk and alternatives like yogurt and cheese each day. These foods are high in calcium and help you and your baby build strong bones and teeth.

  • For iron and protein, have at least 2 servings of meat and meat alternatives each day. Meat, fish, eggs, baked beans and peanut butter are all good choices.

  • Drink plenty of water.

  • Be active, choosing activities you enjoy.

Talk to your health care provider or midwife about special needs if you:

  • Are a strict vegetarian.
  • Have diabetes or gestational diabetes.
  • Have low levels of iron in your blood.
  • Have had a baby with a low birth weight before.