Nutrition before and during pregnancy

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Find out how to get the right nutrients to support you and your baby before and during pregnancy.

Key points

  • Nutrition plays an important role in supporting a healthy pregnancy—it promotes healthy and recommended weight gain, supports fetal development and reduces the risk of complications during pregnancy and birth.
  • Eat a variety of health foods each day with a focus on fruits and vegetables, whole grains and protein-rich foods.
  • Important nutrients in pregnancy include folic acid, calcium, vitamin D, iron, protein, iodine, vitamin C, choline, vitamin B12 and omega-3 fatty acids.
  • Eat folate-rich foods and take a prenatal multivitamin with folic acid before (or as soon as you suspect) you are pregnant until four to six weeks after giving birth or as long as breastfeeding continues.
  • If eating fish, choose varieties with low levels of methyl mercury, such as sole, haddock, salmon and trout.
Last updated: February 1st 2024