• Aim for three meals a day with healthy snacks in between.
  • Take a multivitamin every day. Make sure it has 0.4 mg of folic acid and also contains iron. A health care provider can help you find the multivitamin that is right for you.
  • Pregnant women need fruits and vegetables every day. Brightly coloured vegetables and fruit contain more of the kinds of vitamins you and your baby need.  You should eat at least one dark green and one orange vegetable each day.
  • You need to include grain products as part of your daily diet. Try to choose grain products that are lower in fat, sugar and salt, and look for the “whole grain” variety.
  • Milk and alternatives are important for your growing baby. Opt for the low-fat variety, which will give you the high quality protein, calcium and vitamin D you need but with less of the fat and calories. Have skim, 1 percent or 2 percent milk every day and go for a variety of yogurt and cheese. Drink fortified soy beverages if you do not drink milk.
  • Choose lean meats and meat alternatives—dried peas, beans, tofu and lentils—made with little or no added fat or salt.
    Avoid foods which may be contaminated by bacteria, including raw fish, especially shellfish such as oysters and clams. Do not eat undercooked meat, poultry and seafood.