At each stage of pregnancy, eating nutritious foods and making sure to get the right amount of calories is good for your baby's health — and yours.
During the 1st trimester, experts recommend that you eat pretty much like you did pre-pregnancy. During this early period, your baby's nutrient needs are high but he is not growing very fast, so focus on quality, not quantity, and make every bite count!
In the 2nd trimester, your baby is starting to grow quickly, so you really are eating for 2. Unfortunately, this doesn’t mean that you need to eat twice as much. In fact, it is recommended that you increase your intake by just 350 calories per day, which is approximately equal to 250 mL (1 cup) of 2% M.F. milk, 1 slice of whole grain bread, and 1 large egg.
Continue choosing foods of high nutritional quality to support your growing baby. In the 3rd trimester, you can include an extra 450 calories per day (yay!). That is approximately equal to 1 fruit, 175 g (¾ cup) of 2% M.F. fruit yogurt, 35 g (¼ cup) of nuts, and an extra serving (70 g or ½ cup) of vegetables.
In general, if you include 2 to 3 additional Canada’s Food Guide servings per day from any of the 4 food groups in the 2nd and 3rd trimesters, you should be able to reach these extra calorie goals.
Here are some examples of 2 extra Food Guide servings: