This web page provides information and links to resources to help you eat healthy during pregnancy. It is important to eat healthy to ensure you give your baby the best possible start in life. Babies grow and develop the whole time they are in the uterus and they depend on you for the nutrients they need to grow healthy and strong.

• Why is healthy eating important during pregnancy (and childbearing years)?
• What is the recommended weight gain during pregnancy?
• When should a pregnant woman seek help with nutrition?
• Where can I get more information about nutrition and healthy eating?
• Related Links

Why is healthy eating important during pregnancy (and during childbearing years)?

• Babies grow and develop the whole time they are in the uterus.
• They need protein, fat, carbohydrates, vitamins and minerals for the healthy development of every cell in the body.
• If babies do not get the right amount of nutrients, they will not grow well.
• Babies who do not grow well are born with low birthweight (less than 2,500 g or 5.5 lb), a condition that can affect their health for the rest of their lives.
• A woman who is planning to become pregnant  should eat healthy to ensure that she is well nourished so she can provide the best possible start to a healthy baby.
• Recent studies have shown the value of folic acid  (a B vitamin) supplementation prior to and during pregnancy.
• Women who receive this vitamin supplementation are less likely to have babies with birth defects of the brain and spinal cord.
• Even the best food choices will not supply all the folic acid needed.
• Women should take a multivitamin containing a minimum of 0.4 mg of folic acid every day.
• Some women at higher risk need to take higher doses. Therefore, when planning a pregnancy, a woman should consult her doctor about this supplement as early as possible.

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What is the recommended weight gain during pregnancy?

• The exact amount of weight gain for pregnant women is not as important as the quality of their diet.
• A balanced diet, following Canada's Food Guide to Healthy Eating , and an extra amount of calories will usually lead to appropriate weight gain.
• On average, pregnant women need an extra 300 calories per day and women who are breastfeeding need an extra 450 calories per day.
• Vitamin supplements do not substitute for a balanced diet.
• An average-sized woman should expect to gain somewhere between 11 and 16 kg (25 to 35 lb).
• If you are having a multiple birth (twins etc.), weight gain needs to be greater.
• Women who are underweight prior to pregnancy, and teenagers who are still growing themselves, may need to gain more weight.
• Pregnant women need to be reassured that weight gain in pregnancy is healthy and desirable.
• Our society is obsessed by slimness and women face pressure to be slim even when they are pregnant. If a woman diets during pregnancy, she risks depriving her baby of essential nutrients.

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When should a pregnant woman seek help with nutrition?

You should seek help if you:

• do not eat recommended amounts of meat, dairy products or other sources of protein
• are overweight or underweight prior to pregnancy
• are an adolescent
• are expecting a multiple birth (e.g., twins, triplets etc.)
• drink a lot of alcohol or use drugs
• are nauseated or vomit
• are on a special diet for a medical condition
• have given birth to a low birthweight baby in the past
• have a limited income and find it difficult to buy good food
• have a history of chronic dieting or an eating disorder
• are dissatisfied and/or preoccupied with body shape, size and weight

Adapted from: Low Birthweight and Prematurity Prevention Coalition (1993)

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Where can I get help with nutrition and healthy eating?

• You can talk with your doctor/health care provider about any concerns, before becoming pregnant.
• If you are pregnant, it is not too late to change your eating habits. You can be referred to a dietician if you need extra help.
• Canada's Food Guide to Healthy Eating  provides an the best model for a good diet with specific information for pregnant women.
• Many community health centres have collective kitchens and other forms of support for women who cannot afford sufficient nutritious food.
• In Halton, pregnant women can access a Registered Dietitian and get vouchers for free food and vitamins through the Canadian Prenatal Nutrition Program .
• Some areas have programs that provide food for women who cannot afford to buy it. A health care provider or a community health centre will have this information.

Information on this page has been adapted from the Best Start Resource Centre .

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Related Links

• Eating for Two  - HealthyOntario.com 
• Gaining for Two  - HealthyOntario.com
• Foods and Substances to avoid  - HealthyOntario.com”

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