2. 2
A healthy pregnancy diet should be much the same as your typical healthy diet, only with 340 to 450
additional calories per day.
What to eat:
• complex carbohydrates
• protein
• vegetables and fruits
• grains and legumes
• healthy fats
If you already eat a healthy diet, you’ll only need to make slight changes. Fluids, fibre, and iron-rich
foods are especially important during pregnancy.
Micronutrients are dietary components, such as vitamins and minerals, that are only required in small
amounts. Macronutrients are nutrients that provide calories, or energy. These include carbohydrates,
proteins, and fats.
DIET
What to avoid:
Alcohol
Caffeine
Raw meats and seafood/sushi
High mercury fish (tuna)
3. 3
DIET
Ensure you are getting all the necessary nutrients food
groups every day. In fact, all meals should include at least
three different food groups.
Remember that your goal is to eat a wide variety of foods
during pregnancy.
Each food group has something to offer your body. For
example:
Grains are a good source of energy.
Fruits and vegetables are packed with antioxidants, fiber,
and water-soluble and fat-soluble vitamins.
Meats, nuts, and legumes provide your body with protein,
folate, and iron.
Dairy products are great source of calcium and vitamin D.
4. 4
During pregnancy, many women experience aversions to foods
Talk to your doctor if you have adverse reactions to foods you should be eating
during pregnancy.
Your doctor can suggest other foods or supplements to compensate for the
lack of certain nutrients in your diet.
They may also have cravings for at least one type of food.
Common cravings during pregnancy include:
• chocolate
• spicy foods
• fruits
• comfort foods, such as mashed potatoes and pizza
Pica
• Pica is a disorder that causes cravings for items that contain no nutritional
value.
FOOD AVERSIONS AND CRAVINGS
