Nutrition Tips for a Healthy Pregnancy in Canada

Eating well helps your baby grow and supports your energy and mood. Here’s how to make smart food choices during pregnancy in Canada.

1. Focus on Key Nutrients
– Folic acid: prevents neural tube defects
– Iron: for red blood cells
– Calcium + Vitamin D: for bones
– Omega-3s: supports brain development

2. Canada’s Food Guide
Follow Health Canada’s plate model: half vegetables and fruits, a quarter protein, and a quarter whole grains.

3. Foods to Avoid
Stay away from:
– Raw fish and undercooked meat
– Unpasteurized dairy
– High-mercury fish (e.g., tuna steaks)
– Caffeine over 300 mg/day

4. Manage Nausea
Eat small meals, keep crackers nearby, and try ginger tea.

5. Ask for Help
If you’re not gaining weight or have dietary restrictions, ask your provider about a dietitian (many are covered).

Fuel for Two: Nourishment is about progress, not perfection.