Prenatal nutrition

• Many parents are motivated to make lifestyle changes during pregnancy. Consider positive and sustainable changes that work for you, and that will support your family’s health for years to come.
• Weight gain in pregnancy is normal and necessary. Trust your body to eat, move, rest, and grow in ways that support you and your growing baby.
• How you eat is just as important as what you eat. See the “how to eat” tab.
• Healthy eating advice for pregnancy is similar to that for the general population, but there are a few things to be aware of, such as extra nutrient needs and food safety concerns. See the “what to eat” tab.
• Feeling queasy? Learn about what might help: Pregnancy: Dealing with morning sickness – HealthLink BC
• Pregnancy is also a time to learn about feeding your baby. Learn more about nutrition in the first year.

Feed yourself faithfully:

• Aim to plan, prepare, and enjoy regular meals and snacks throughout the day. The following resources from the Government of Canada’s food guide may help:
  • Meal planning
  • Cook more often
  • Enjoy your food

Honour your appetite:

• The amounts you eat will likely change over time, as your body changes and your baby grows.
• In the second and third trimesters, you may find that you need a little extra food per day. This could look like one of the following:
  • A few crackers, some canned salmon, and carrot sticks as an extra afternoon snack, or
  • A piece of fruit and some nuts as an extra morning snack, or
  • An extra cup of milk or fortified soy beverage with lunch and dinner
• Your body knows how much food you need. Tune in to your appetite, and trust your body’s hunger and fullness cues to guide you.

Learn more:

• Pregnancy: The joy of eating - Ellyn Satter Institute
• Making friends with food for your health - NH Stories
• Food: A foundation for building relationships - NH Stories
• Ditch the diet: Rekindle a positive relationship with food - NH Stories
• A healthier you: Focus on health, not weight (PDF) - Northern Health

Enjoy a variety of foods:

• Aim to enjoy regular meals and snacks with a variety of foods from the Government of Canada’s food guide: Protein foods, whole grains, and vegetables and fruit. Learn more:
  • Canada’s food guide
  • Healthy snacks
• Build your repertoire of simple and tasty meals. Start with foods that you enjoy and have access to, and add others when you can.
• Make water your number one drink. If needed, give it some flair with fresh or frozen fruit, mint leaves, or cucumber slices.

Take a daily multivitamin:

• Check that yours contains at least 400 µg folic acid, 16 to 20 mg of iron, 400 IU of vitamin D, and some vitamin B12.

Consider food safety:

• Due to hormonal changes, pregnant persons are at greater risk of food poisoning.
• Learn more about safe food handling and foods to avoid in safe food handling for pregnant women (PDF) - Health Canada.

Learn more:

• Healthy eating when pregnant and breastfeeding - Government of Canada
• Iron and your health - HealthLink BC
• Folic acid: Are you getting enough? (PDF) - Public Health Agency of Canada (PHAC)
• Pregnancy and folic acid (folate): Preventing neural tube defects - HealthLink BC
• Nutrition and breastfeeding: Are we sending the right message? - NH Stories

• Pregnancy and parenting can mean extra costs. For information on programs in BC that might help, see: financial help for pregnancy – Vancouver Coastal Health.
• To find a pregnancy outreach program in your area, see the list of pregnancy outreach programs – BC Association of Pregnancy Outreach Programs (BCAPOP).
• To learn about programs in BC First Nations communities, see maternal and child health program - First Nations Health Authority (FNHA).
• To learn about vitamins/supplements for eligible BC First Nations children and pregnant women/individuals, see First Nations health benefits coverage: Pregnancy and infant care.
• For other helpful community services, see BC211.