Healthy Living

Healthy Eating and Nutrition

Healthy Eating and Nutrition during Pregnancy

Women who eat well during pregnancy are more likely to have a baby born at a healthy weight. Eating healthy foods gives your developing baby the nutrients needed to develop normally. This increases your chances of having a healthy baby. During pregnancy you may need more calories (energy) and you will need more nutrients for your developing baby and for yourself. A daily multivitamin and mineral supplement that has folic acid, vitamin B12 and iron is recommended to help you get the extra nutrients you need. Don’t forget that the placenta is growing and your blood supply is also increasing.

Is it true that I can “eat for two”?

“Eating for two” means that you need extra vitamins, minerals, and other nutrients for your health and your baby’s growth. But only some women need to eat more calories (energy) during the 1st trimester.

If you are underweight before pregnancy, you may need additional calories during the 1st trimester. To find out if you were underweight before pregnancy, click here to use the BMI calculator tool. Most women do not need to add calories to their daily intake during the 1st trimester ‑ instead, focus on nutrient rich foods. Remember that pregnancy is a time to eat “twice as healthy,” not “twice as much.” Plan your meals, and choose foods such as vegetables and fruit rich in color and high in fibre. Follow Eating Well with Canada’s Food Guide to help you choose nutrient rich foods. For more information about healthy eating, click here.

Morning Sickness?

If you are experiencing morning sickness (nausea and/or vomiting) in your 1st trimester, here are some tips:

  • eat smaller amounts of food every one to two hours during the day
  • avoid fatty and fried foods
  • drink fluids such as apple juice, ginger ale, water, and clear black tea
  • eat whatever appeals to you during this time
  • try eating cold meals to avoid food smells, or have someone else cook

For more information and tips to help with morning sickness, click here.

Healthy snacks can help meet your energy and nutrient needs during the 1st trimester. Here are some suggestions for healthy snacks:

  • raisins and nuts
  • raw vegetables and dip
  • crackers and cheese
  • yogurt and fresh fruit
  • cereal, with or without milk
  • milkshake
  • peanut butter on toast
  • slice of veggie pizza

Dietary Sources of Some Essential Vitamins and Minerals

Folate, omega‑3 fatty acids and iron are all important nutrients during pregnancy. See the table below for examples of food sources for these nutrients.

Dietary sources of Folate
Food Sources of Omega‑3 Fatty Acids
Dietary Sources of Iron
  • Cooked dried beans, peas and lentils
  • Spinach, asparagus, romaine lettuce, beets, broccoli, corn, peas, tomato juice, vegetable juice cocktail, Brussels sprouts, gai‑lan, bok choy
  • Orange juice, canned pineapple juice, cantaloupe, honeydew, canned grapefruit juice, bananas, raspberries, grapefruit, strawberries
  • Enriched grain products like pasta, cereals and bread; whole grain breads and cereals
  • Peanut butter, sunflower seeds
  • Fish: salmon (fresh and canned), trout, herring, canned light tuna, Pollock, sole
  • Canola oil, walnut oil, walnuts, flaxseed oil, flaxseeds
  • Omega‑3 enriched eggs
  • Meat, Fish, Poultry
  • Oysters, mussels
  • Pumpkin seed kernels
  • Tofu (med or firm)
  • Legumes (beans, lentils, chick peas)
  • Instant hot and cold cereals (enriched with iron)
  • Nuts, peanuts and sunflower seeds
  • Eggs
  • Prune Juice
Special Food and Beverage Concerns

You may need extra amounts of calcium and vitamin D during pregnancy. Your health care provider may recommend a calcium supplement along with foods that are extra high in calcium. Ask your health care provider how much Vitamin D to take. For more information about taking supplements, click here.

There are some foods and beverages that are recommended for you to limit during pregnancy. This includes caffeine, some herbal teas, some artificial sweeteners, and fish high in mercury. For more information about special food and beverage concerns, click here.

If you get your drinking water from a private well or other non-regulated source such as a creek or lake, get the water tested by a laboratory to ensure the drinking water is safe. Harmful bacteria and chemicals can be found in untreated water. For more information, see the HealthLink BC file Should I Get My Well Water Tested?. Water from a creek, river, or lake should also be boiled. Boiling kills bacteria but does not remove chemicals.

For more information about healthy eating during pregnancy, click here, or visit the BC Perinatal Program Healthy Weights for Women website.

Fish and Mercury

Choose fish low in mercury, such as salmon, rainbow trout, Atlantic mackerel, sole or Dover sole. Do not have more than two servings per month of Bigeye (Ahi) tuna, shark, marlin or swordfish.

For more information, see the HealthLink BC file Healthy Eating: Choose Fish Low in Mercury.