Eating well during pregnancy
Eating well means opting for meals and snacks made up of vegetables and fruits, whole grain foods, and protein-rich foods, especially plant-based ones.
Trying new flavours, varying your dishes and cooking methods, and sharing meals with others are all ways to make eating well a pleasure.
General advice on eating well applies to every stage of life and to all members of the family. But pregnancy comes with special nutritional requirements.
Eating well
To eat well and meet your and your baby’s needs during pregnancy, it is recommended that you:
- Eat a variety of foods and add lots of colour to your plate.
- Plan meals to include vegetables and fruits, whole grain foods, and protein foods.
- Take a daily multivitamin with folic acid and iron.
- Eat regularly (i.e., at least three times a day) according to your appetite.
- Add one or two snacks between meals according to your appetite.
- Drink mostly water when you’re thirsty, supplemented by nutritious drinks such as milk or fortified soy milk.
- Avoid restrictive diets.
- Take the necessary precautions to avoid food-borne infections.
The following pages will help you better understand your nutritional needs during pregnancy and adjust your diet to meet them.
The general advice presented here may not apply to you if you have a health problem, food intolerances, allergies, or other special needs. Talk to your prenatal care team. They can evaluate your situation and adapt the advice, or refer you to a nutritionist.
Dietary advice related to gestational diabetes or multiple pregnancies can be found here.
Eating regularly
To eat regularly, you can have three meals a day plus a few snacks, or five or six smaller meals. Try different options to find what works best for your day-to-day routine and your appetite.
Eating regularly during pregnancy helps keep you energized throughout the day and prevents or reduces some of the discomforts of pregnancy, including nausea and heartburn.