Pregnancy Nutrition for Beginners

What you will be able to do

• explain why you do not need to eat for two, and what changes instead.
• list the six first steps to take when you find out you are pregnant.
• build a balanced meal using the Canada's Food Guide plate and the pregnancy plate guide.
• name good food sources of iron, calcium and fibre, and keep caffeine under 300 mg a day.
• choose a prenatal multivitamin with 0.4 mg of folic acid and iron, and know which supplements to avoid.
• name the main foods to avoid in pregnancy and the kitchen habits that keep you safe.
• plan a week of groceries on a budget and know when to contact your health care provider.

1. 1Start here: what changes and what does not

   Clear up the biggest myths about eating in pregnancy and learn the handful of first steps that matter most.

   • Eating for one, well
   • Your six first steps

   Pregnancy supplement tracker

2. 2Your pregnancy plate

   Use the Canada's Food Guide plate to build balanced meals and snacks without counting or weighing.

   • The Canada's Food Guide plate
   • Simple meals and snacks

   Pregnancy plate guideDaily pregnancy food checklist

3. 3Key nutrients made simple

   Learn which nutrients matter most in pregnancy, which everyday foods provide them, and what to drink.

   • Iron, calcium, fibre and fish
   • What to drink, and caffeine

   Daily pregnancy food checklist

4. 4Supplements: the simple version

   Understand what Health Canada advises for supplements in pregnancy, what a prenatal multivitamin should contain and which supplements to avoid.

   • Folic acid and your prenatal multivitamin
   • What to avoid, and help with costs

   Pregnancy supplement tracker

5. 5Safe food: the short list

   Learn the main foods to avoid or take care with in pregnancy, and the kitchen habits that keep you safe.

   • Foods to avoid, the short version
   • Kitchen habits that keep you safe

   Daily pregnancy food checklist

6. 6Shopping, budget and your first week

   Plan a week of groceries on a budget, put everything together, and know when to get help.

   • Shopping well on any budget
   • Your first week, and when to get help

   Pregnancy starter grocery listDaily pregnancy food checklistPregnancy plate guidePregnancy supplement tracker

• BuilderPregnancy plate guideBuild a meal using the Canada's Food Guide plate and get instant feedback on balance and on the foods that need care in pregnancy.
• TrackerDaily pregnancy food checklistTick off the everyday basics of eating well in pregnancy, so you can see at a glance which days went well and what to add tomorrow.
• TrackerPregnancy supplement trackerTick off your prenatal multivitamin each day so taking it becomes a habit, and keep a note of anything else your health care provider or pharmacist has advised.
• ListPregnancy starter grocery listA ready-made weekly grocery list built on Canada's Food Guide and Health Canada pregnancy advice, which you can tick, edit and take to the store.