Health Topics

Healthy Eating & Weight Gain in Pregnancy

Eating well is important for a healthy pregnancy. Making healthy food choices will

  • Help your baby grow and develop.
  • Give you more energy.
  • Help you gain a healthy amount of weight.
  • Enjoy a variety of foods from Canada's Food Guide.
  • Use the Eat Well Plate to help you follow Canada’s Food Guide when planning and serving meals.
  • Eat two food guide servings (150 grams) of fish per week. Choose fish that are low in mercury. Examples include salmon, tilapia, sole, herring, trout and canned light tuna.
  • Drink water regularly when you are thirsty. Limit sugary drinks such as pop, fruit drinks, iced tea, sports drinks and flavoured coffee or tea drinks.
  • Learn about foods to avoid and how to prepare foods safely from Health Canada.

Pregnant women need to take a multivitamin containing folic acid and iron every day. Talk to your health care provider about which multivitamin is right for you.

  • Healthy weight gain helps your baby grow and develop and can lower the risk of health problems for you and your baby.
  • The amount of weight you should gain depends on how much you weighed before you became pregnant.
  • Use the Pregnancy Weight Gain Calculator to find out what a healthy weight gain is for you.
  • Visit for tips on healthy weight gain during pregnancy.
  • Talk to your health care provider about your weight gain during pregnancy.

Contact us

For more information:

Phone: 905-546-3550
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