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.