Specialties

Pregnancy Nutrition: Nutrition before, during and after pregnancy

Nutrition during pregnancy lays the foundation for a healthy pregnancy and a thriving baby. From conception, your body needs more energy, protein and key nutrients to support your baby's development and your own health. Our Registered Dietitians give you practical meal strategies and support through every trimester, from planning a pregnancy to postpartum recovery and breastfeeding.

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Pregnant woman resting her hands on her belly
Start earlyBefore conception is the ideal time to begin.

Eating well during pregnancy isn't about perfection — it's about nourishing your body with intention.

— Rana Daoud, Registered Dietitian

Nourishing You and Your Baby

Pregnancy is a time of rapid growth, development, and change — not just for your baby, but for your entire body. Nutrition during this period plays a crucial role in supporting fetal development, maternal health, and long-term wellness for both mother and child.

Nutrition Through Each Trimester

Tailored support for every stage of your pregnancy journey

01

First Trimester

Foundation Building (Weeks 1-12)

The first trimester is a critical period of fetal development. Your baby's neural tube, heart, and major organs begin forming, making adequate nutrition essential from the very start. While you may not need many extra calories yet, the quality of nutrients is paramount.

Key Nutrients

  • Folate (600 mcg/day): Critical for neural tube development; take a multivitamin with 0.4 mg of folic acid
  • Iron (27 mg/day): Supports increased blood volume and prevents anemia
  • Vitamin B12 (2.6 mcg/day): Works with folate for healthy fetal development
  • Protein: Essential for tissue growth and development

Common Challenges

  • Morning sickness and food aversions
  • Fatigue and decreased appetite
  • Nausea management strategies
  • Food safety considerations
02

Second Trimester

Growth & Development (Weeks 13-27)

Often called the 'honeymoon phase,' the second trimester brings relief from early pregnancy symptoms for many women. Your baby is growing rapidly, and your calorie needs increase. This is an ideal time to focus on nutrient-dense foods and establish healthy eating patterns.

Key Nutrients

  • Calcium (1,000 mg/day; 1,300 mg under 19): Builds your baby's bones and teeth
  • Vitamin D (600 IU/day): Enhances calcium absorption and supports immune function
  • Omega-3 DHA (about 200 mg/day): Essential for brain and eye development
  • Protein (about 71 g/day in the second half of pregnancy): Supports rapid fetal growth
  • Choline (450 mg/day): Important for brain development

Common Challenges

  • Appetite increases and managing healthy weight gain
  • Heartburn and indigestion
  • Constipation
  • Balancing increased energy needs
03

Third Trimester

Final Growth & Preparation (Weeks 28-40+)

The final trimester brings the most rapid fetal growth, with your baby gaining about 200 g (half a pound) per week. Your calorie and nutrient needs are at their peak. This is also a time to prepare your body for labour, delivery and postpartum recovery.

Key Nutrients

  • Iron: Continue supporting increased blood volume
  • Calcium: Final push for bone mineralization
  • Protein: Support maximum fetal growth
  • Fibre (28 g/day): Prevents constipation and supports digestive health
  • Omega-3s: Final phase of brain development

Common Challenges

  • Managing larger meals with reduced stomach capacity
  • Increased hunger and cravings
  • Swelling and fluid retention
  • Preparing for postpartum recovery

Important Topics in Pregnancy Nutrition

Comprehensive support for common concerns

Weight Gain Guidelines

Healthy weight gain supports your baby's growth and lowers the risk of complications. Health Canada uses the Institute of Medicine's 2009 recommendations, based on your pre-pregnancy BMI: 12.5 to 18 kg (28 to 40 lb) if your BMI was under 18.5, 11.5 to 16 kg (25 to 35 lb) for a BMI of 18.5 to 24.9, 7 to 11.5 kg (15 to 25 lb) for a BMI of 25 to 29.9, and 5 to 9 kg (11 to 20 lb) for a BMI of 30 or more. Gain is usually small in the first trimester, about 0.5 to 2 kg, with most of it in the second and third. We'll help you track your weight gain while making sure you're meeting your nutritional needs.

Food Safety & Prevention

Pregnancy changes your immune system and makes food poisoning more likely and more serious. We'll guide you on the high-risk foods to avoid: raw or undercooked fish and shellfish (sushi, ceviche, raw oysters), refrigerated smoked seafood, unpasteurized milk, juice and cheese, soft and semi-soft cheeses such as brie and camembert unless cooked, deli meats and hot dogs unless heated until steaming, raw sprouts, and raw or lightly cooked eggs. We'll also cover safe handling and storage, and Health Canada's safe cooking temperatures: 74°C (165°F) for poultry pieces and ground poultry, 82°C (180°F) for whole poultry and 70°C (158°F) for fish. Knowing which foods to avoid and why protects you and your baby from harmful bacteria and parasites like Listeria, Salmonella and Toxoplasma.

Managing Morning Sickness

Nausea and vomiting affect 70 to 80% of pregnant women, typically peaking between weeks 6 and 12. Our evidence-based strategies include eating small, frequent meals every 2 to 3 hours, choosing bland, dry carbohydrates (crackers, toast, rice), sipping fluids throughout the day, avoiding strong smells and trigger foods, and having a protein-rich snack before bed. We'll help you identify patterns, explore safe remedies like ginger (1 g daily) and vitamin B6 (10 to 25 mg three times daily), and keep your nutrition adequate even when food aversions are strong. If you can't keep food or fluids down, or you're losing weight, contact your health care provider: severe vomiting (hyperemesis gravidarum) needs medical care.

Gestational Diabetes Management

Gestational diabetes is one of the most common complications of pregnancy, and food is the first treatment. If you're diagnosed, we build a personalized meal plan that spreads carbohydrates over three meals and two to three snacks, including a bedtime snack, with at least 175 g of carbohydrate a day to meet your needs and your baby's. We'll help you choose lower glycemic index foods and pair carbohydrates with protein and healthy fats. We'll guide you on blood sugar monitoring and Diabetes Canada's targets (fasting under 5.3 mmol/L, and under 7.8 mmol/L one hour or under 6.7 mmol/L two hours after a meal), and work with your obstetrical or diabetes team, who manage any medication.

Iron & Anemia Prevention

Your iron needs rise by half during pregnancy, from 18 to 27 mg a day, to support your increased blood volume and your baby's development. Iron-deficiency anemia is common in pregnancy; it can cause fatigue and weakness and raise the risk of preterm delivery. Health Canada recommends a daily multivitamin with 16 to 20 mg of iron. We'll help you include iron-rich foods (lean red meat, poultry, fish, legumes, tofu, fortified cereals, dark leafy greens), pair them with vitamin C-rich foods (citrus, bell peppers, tomatoes) and keep tea and coffee away from meals. We'll also discuss when an extra iron supplement is needed and how to manage side effects like constipation.

Folate & Neural Tube Defect Prevention

Folate helps prevent neural tube defects such as spina bifida. Because the neural tube closes by about week 4 to 6, often before you know you're pregnant, folate matters before conception and in early pregnancy. You need about 600 mcg a day from food and supplements combined. Health Canada recommends that anyone who could become pregnant take a daily multivitamin with 0.4 mg (400 mcg) of folic acid. If your risk is higher, for example with diabetes, certain medications, a malabsorption condition or a previous pregnancy affected by a neural tube defect, Canadian guidelines recommend a higher dose (1 mg or 4 mg a day) under medical supervision. We'll also guide you on folate-rich foods: dark leafy greens, legumes, oranges and enriched grain products.

Calcium & Bone Health

Calcium needs do not rise during pregnancy (1,000 mg a day, or 1,300 mg if you're under 19), but many people don't reach them, and your baby's bones and teeth draw on your supply, especially in the third trimester. If your intake is low, calcium comes from your own bones. We'll help you meet your needs with dairy, fortified plant beverages, canned salmon or sardines with bones, tofu made with calcium and leafy greens. Vitamin D helps you absorb calcium: the recommended intake is 600 IU (15 mcg) a day, and we'll assess whether you need a supplement based on your diet, sun exposure and bloodwork.

Omega-3 DHA for Brain Development

Docosahexaenoic acid (DHA), an omega-3 fat, supports your baby's brain and eye development, particularly in the second and third trimesters. Recommendations suggest about 200 mg of DHA a day, which eating fatty fish about twice a week provides. Choose fatty fish low in mercury, such as salmon, trout, herring, sardines and Atlantic mackerel. Health Canada advises limiting fresh or frozen tuna, shark, swordfish, marlin, orange roughy and escolar to 150 g a month during pregnancy. Walnuts, chia and flaxseed provide a different omega-3 (ALA) that the body turns into DHA only in small amounts, so if you don't eat fish, we'll discuss an algae-based DHA supplement.

Managing Heartburn & Indigestion

Heartburn affects up to 80% of pregnant women, especially in the second and third trimesters as the growing uterus pushes on the stomach. Our strategies include eating smaller, more frequent meals, limiting trigger foods (spicy, acidic and fried foods, chocolate, caffeine), staying upright for 2 to 3 hours after eating, sleeping with your head raised and identifying your personal triggers. We'll also discuss safe antacids and dietary changes that ease symptoms while keeping your nutrition adequate.

Constipation & Digestive Health

Constipation is common during pregnancy because of hormonal changes, iron supplements and reduced physical activity. We'll help you increase fibre gradually (to about 28 g a day) through fruit, vegetables, whole grains, legumes and nuts, drink enough fluids (about 2.3 L, or 10 cups, a day), stay active as your health care provider approves, and adjust the timing of iron supplements if they're causing problems. We'll create a plan that relieves constipation while meeting all your nutritional needs.

Prenatal Vitamins & Supplementation

Food should be your main source of nutrients, but a prenatal multivitamin fills important gaps. A good prenatal multivitamin typically includes 0.4 mg of folic acid and 16 to 20 mg of iron (the amounts Health Canada recommends), vitamin B12, vitamin D, iodine and often DHA. Avoid products with more than 3,000 mcg (10,000 IU) of vitamin A as retinol, and don't add vitamin A or fish liver oil supplements: high doses of vitamin A can harm the baby. We'll help you choose a prenatal vitamin that meets your needs, discuss timing (some nutrients are better absorbed with food, others on an empty stomach) and decide whether you need other supplements based on your diet, health and bloodwork. We'll also address common concerns like nausea from prenatal vitamins.

Caffeine & Food Restrictions

Health Canada advises no more than 300 mg of caffeine a day during pregnancy, about two 8-oz (237 mL) cups of coffee; some guidelines suggest 200 mg. We'll help you track caffeine from all sources (coffee, tea, chocolate, energy drinks, some medications) and find alternatives if you want to cut back. We'll also cover what to avoid: alcohol (no amount is known to be safe in pregnancy), raw fish, unpasteurized products, high-mercury fish, and some herbal teas, such as chamomile, that Health Canada advises against in pregnancy.

Postpartum & Breastfeeding Preparation

Good nutrition during pregnancy also prepares your body for recovery and breastfeeding. Breastfeeding needs about 330 to 400 extra calories a day and about 3.1 L (13 cups) of fluids. Keep taking a multivitamin with folic acid while you breastfeed, as Health Canada recommends, and keep up iron-, calcium- and DHA-rich foods. Health Canada also recommends a daily 400 IU vitamin D supplement for breastfed babies. We'll create a postpartum meal plan with you, address questions about milk supply and nutrition, recovery after a caesarean birth and healthy weight management while breastfeeding.

Why Choose Professional Pregnancy Nutrition Support?

Every pregnancy is unique, and so are your nutritional needs. Our Registered Dietitians provide personalized guidance based on your:

  • Individual health history and pre-pregnancy nutrition status
  • Specific trimester and fetal development stage
  • Pregnancy symptoms and challenges you're experiencing
  • Dietary preferences, restrictions, or cultural food practices
  • Lifestyle factors, activity level, and work schedule
  • Medical conditions like gestational diabetes or hypertension

Pregnancy nutrition in Ottawa, Gatineau and online

We see you in person at our Ottawa and Gatineau clinics or by secure video anywhere in Ontario and Quebec, in English or French. With your consent, we share your plan with your midwife, family physician or obstetrician.

FAQ

Pregnancy nutrition questions

When should I see a dietitian about pregnancy?

Ideally before you conceive, to build up iron and folate and review your supplements, but any point in pregnancy is a good time. We also see people after delivery, while breastfeeding and between pregnancies.

Can a dietitian help with gestational diabetes?

Yes. We build a meal plan around your glucose readings and Diabetes Canada's targets, and work alongside your obstetrical or diabetes team, who manage any medication or insulin.

Can I eat vegetarian or vegan during pregnancy?

Yes, with planning. We check protein, iron, vitamin B12, iodine, calcium, vitamin D, choline and omega-3 DHA, and recommend supplements where food alone falls short.

Do I need a doctor's referral?

No. You can book directly. Some insurance plans ask for a doctor's referral before they reimburse dietitian services, so check your plan.

Is it covered by insurance?

Many private insurance plans cover services from a Registered Dietitian, and we provide receipts for you to submit. Check your plan for coverage details.

Can I see a pregnancy dietitian online?

Yes. We offer secure video appointments across Ontario and Quebec, as well as in-person visits at our Ottawa and Gatineau clinics, so you can keep your appointments however you feel that day.

Sources and guidelines

This page is general information, not individual advice. Your dietitian sets your own targets. Daily intake figures for healthy adults are Health Canada's Dietary Reference Intakes.