Healthy Eating During Pregnancy and Breastfeeding
What it is
During pregnancy and breastfeeding, nutritional needs change. The body needs nutritious foods every day to stay healthy and support the baby’s growth. A varied diet helps provide the energy and nutrients needed, including iron, folic acid, calcium, and omega-3 fatty acids.
What you can do at home
What to do
- During pregnancy, eat a little more while respecting hunger cues.
- During the second and third trimesters, have 2 to 3 more servings than usual each day.
- Drink water according to thirst.
- Limit coffee and tea to no more than 2 cups of coffee a day, ideally 1 to 2 hours before or after a meal.
- Eat vegetables and fruits, whole-grain foods, and protein foods every day.
- Choose a variety of nutritious snacks, such as:
- fruit and yogurt;
- cereal and milk;
- whole-grain bread with peanut butter;
- half a pita with hummus.
- Take a daily multivitamin containing folic acid, iron, and vitamin B12.
- For a vegetarian or vegan diet: Take vitamin B12.
- Ask a pharmacist for advice on choosing a multivitamin.
Eat cooked fish
- Eat at least two 75 g servings of cooked fish each week.
- Choose fish such as trout, salmon, haddock, or sole, or choose seafood.
- Limit fish that may contain higher levels of mercury, such as albacore tuna, swordfish, and shark.
To prevent food poisoning
- Wash hands before and after handling food.
- Store food according to the instructions on the packaging.
- Cook food thoroughly.
- See the Food Poisoning health advice sheet for more information.
À éviter
- Avoid weight-loss diets.
- Avoid alcohol.
- Avoid energy drinks.
- Avoid the following foods:
- bean sprouts or alfalfa sprouts;
- raw or undercooked eggs, including runny yolks, and foods made with raw or unpasteurized eggs, such as homemade mayonnaise or Caesar dressing;
- raw or smoked fish and seafood, such as sushi, oysters, or tartare;
- blue cheese, soft cheese, or products made from unpasteurized milk;
- unpasteurized yogurt, milk, or fruit juice;
- raw or undercooked meat or poultry, such as tartare, carpaccio, or hot dogs;
- cold cuts;
- spreadable pâtés and cretons;
- liver and fish liver oil.
When to seek medical attention
Reduced appetite or difficulty eating enough, especially during the second and third trimesters.
Difficulty following Canada’s Food Guide recommendations.
Weight loss during pregnancy.
Signs of anemia, such as:
- pale lips;
- a rapid heartbeat;
- shortness of breath after physical activity.
Difficulty meeting nutritional needs during pregnancy or breastfeeding.
Additional follow-up may be needed in any of the following situations:
- financial circumstances that make it difficult to obtain enough food;
- a multiple pregnancy;
- a pre-pregnancy body mass index (BMI) below 18.5 or 25 or higher;
- a health condition that requires a specific diet, such as diabetes;
- a diet that excludes certain food groups, such as a strict vegetarian or dairy-free diet;
- a current or past eating disorder, such as anorexia or bulimia.
For a breastfed baby:
suspected allergy or intolerance to cow’s milk.
Need help?
Call Info-Santé at 811, Option 1, to speak with a nurse at any time.
Go to the pharmacy for advice on medications or treatment.
Make an appointment at your medical clinic or CLSC.
If you do not have a family doctor, go to gap.soinsvirtuels or call 811, Option 3.