Healthy Eating & Weight Gain in Pregnancy

• 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 UnlockFood.ca for tips on healthy weight gain during pregnancy.
• Talk to your health care provider about your weight gain during pregnancy.

• Your health care provider
• Speak to a Registered Dietitian by calling Telehealth Ontario. Toll-free: 1-866-797-0000 Toll-free TTY: 1-866-797-0007
• Healthy Eating for a Healthy Baby (English); also available in Arabic, Chinese, Filipino, French, Hindi, Punjabi, Spanish, Tamil and Urdu