Nutrition During Pregnancy

Having a baby is exciting, but it can also feel overwhelming. Pregnancy brings many changes, and it’s normal to have questions or worries. Below you will find general information about nutrition during pregnancy. For more details, click on the links in the Learn more section. To find support, visit the Programs and services section.

If you have a special diet or food restrictions, speak with a registered dietitian to ensure that your eating pattern meets your own and your baby’s needs. 

If you feel too sick to eat because of nausea, vomiting, heartburn, or constipation, talk to your healthcare provider. You can also call or visit Health 811 for help.

Eat a variety of foods each day

Following Canada’s Food Guide helps you and your baby get the nutrients you need. You don’t always have to eat more food, but it’s important to choose foods that will provide the nutrients you and your baby need. In the second and third trimesters, you need a little more food each day to support your baby’s growth, such as an extra snack or small meal.

Visit Healthy eating when pregnant and breastfeeding to learn more about what to eat and drink to support a healthy pregnancy. 

Take a daily prenatal supplement with folic acid and iron

Your body needs more nutrients when you’re pregnant, especially folic acid and iron. It can be hard to get enough from food alone. A daily prenatal supplement can help. Look for one with:

  • 400 mcg (0.4 mg) of folic acid
  • 16 to 20 mg of iron

Gummy or chewable supplements might not have enough iron. Talk to your doctor to choose the right prenatal supplement for you.

Drink plenty of water 

Make water your drink of choice. You can try sparkling water or add fruit or herbs to your water for taste. Milk and unsweetened plant-based drinks are also good choices. 
It’s okay to have a little caffeine. Try to have less than 300 mg a day — that’s about 2 cups of coffee.

Learn more

Programs and services

Baby’s Best Start 

Baby’s Best Start is EOHU’s prenatal nutrition program. It is part of the Canadian Prenatal Nutrition Program (CPNP), funded by the Public Health Agency of Canada. Its goal is to improve the health of pregnant individuals and their baby. 

If eligible, receive one-on-one consultations with a Registered Dietitian to:

  • Discuss your eating habits.
  • Receive up-to-date nutrition information.
  • Connect with other community resources and services.
  • Learn more about feeding your infant.

Interested in this program? Contact us to see if you would be eligible.