Both oranges and grapefruits are rich in folic acid, an important nutrient during pregnancy.

Healthy Eating and Weight Gain

One of the most important ways to protect your health during pregnancy is to eat a healthy diet. What you eat can influence your child's future health. When you are pregnant, you will need:

• extra calories
• extra protein
• extra vitamins and minerals

These will give your body the energy and resources it needs to have a healthy baby.

Sometimes pregnancy-related conditions, such as nausea or heartburn, may make it difficult for you to eat. Use the section on the discomforts of pregnancy to learn more about coping with these conditions.

Weight Gain

While many Canadian women wish to lose weight, pregnancy is not the time to do it. During your pregnancy, you should ideally gain about 25 to 35 pounds, although exactly what is healthy for you will depend on your weight before the pregnancy. If you are expecting twins or triplets, you should gain more weight. Talk to you doctor or midwife about what is right for you. Generally, you should gain weight slowly and steadily during the last half of your pregnancy.

Eating a Variety of Foods

Like all Canadians, pregnant women are encouraged to eat a variety of foods, as suggested in the Canada Food Guide. Milk and other dairy products are particularly important, but you need to select foods from all four food groups. If you are lactose-intolerant or have difficulty eating dairy products, you will need a calcium supplement during pregnancy. In addition, try to eat more of the calcium-rich foods listed below.

Vitamins and Minerals

The following vitamins and minerals are essential for pregnant women. Although a healthy diet (described below) should include all of these nutrients, your caregiver may recommend vitamin and mineral supplements.

Foods to Avoid

There are also a number of foods that you should avoid eating while you’re pregnant, as they could be contaminated by bacteria. Avoid eating:

• raw fish (such as sushi)
• undercooked meat and seafood (such as hot dogs, deli meats, carpacchio, prosciutto, paté and meat spreads, smoked fish and seafood, ceviche)
• all foods that contain raw or lightly cooked eggs (such as caesar salad dressing or mayonnaise)
• foods made with unpasteurized dairy products (including soft cheeses, such as brie)
• unpasteurized juices (such as unpasteurized apple cider)
• raw sprouts

For more information, Health Canada has produced a comprehensive guide, Nutrition for a Healthy Pregnancy.

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