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Top 5 Tips for Healthy Eating During Pregnancy

You’re pregnant. You’re busy. You’re craving deep fried cheesecake with beef sprinkled on top. I get it. But making healthy eating choices during your pregnancy will provide you with the energy, confidence and nutrition you need to grow that tiny human inside of you.

Here are our Top 5 Tips to consider:

1. Take a Prenatal Vitamin

Look for a vitamin specifically labelled ‘prenatal’ as these tend to include the necessary amount of folic acid for your developing baby. Read the label carefully to ensure your choice also includes a healthy amount of iron, a mineral that is often quickly depleted during pregnancy, leaving some women feeling lethargic and unwell.

2. Eat Regularly. Listen to your Appetite

Plan to eat regular meals and snacks throughout the day to avoid becoming hangry. Prepare healthy snacks that are readily available. A balanced meal or snack should include a source of protein, carbs, fibre and fat – the key to keeping you satisfied and ensuring you and baby are receiving all of the necessary nutrients. As always, listen to your appetite and eat as little or as much as you feel you need. If you’re experiencing nausea or vomiting and it’s caused an inability to eat or keep food down, talk to your doctor.

3. Honor Your Cravings

We typically crave things that we limit ourselves from eating at a frequency and quantity that satisfy us. If the majority of your diet consists of balanced, healthy meals and snacks, there is no reason you can’t include some pleasurable foods like cookies, chips, chocolate or candies. And when you do eat them, fully enjoy and savor them. There is no place for guilt!

4. Identify What You Can and Cannot Eat

Some women have nausea, heartburn or reflux throughout pregnancy. It’s important to try to identify the cause of these side effects so you can simply eliminate them from your diet.

There are also some foods that present higher risks for food poisoning, so it's important to take note of these foods and decide what type of risk you’re willing to take. Your pregnancy, your decisions!

5. Prep for Early Post-partum

Get you and your partner ready for the post-partum period by preparing some easy recipes and snacks to freeze ahead. Among my favourites are muffins, energy balls and smoothies cubes. Most families find it helpful to have prepared balanced meals they can reheat like chili, lasagna, baked pasta dishes, etc.


If you’re looking for more information about healthy eating during pregnancy, contact Blueberry Therapy today to book an appointment with our Registered Dietitian, Maude Perreault.

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