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Healthy Eating

A daily balance of fruit, vegetables, grains, dairy products and protein foods, for both men and women, helps build healthy sperm and eggs. For more detailed information refer to Eating Well with Canada’s Food Guide.

Here are some tips from the Food Guide to help you put healthy eating into practice:

Have breakfast every day. It may help control your hunger later in the day.
Benefit from eating vegetables and fruit at all meals and as snacks.
Request nutrition information about menu items when eating out to help you make healthier choices.
Enjoy eating with family and friends!
Take time to eat and savour every bite!

In addition to eating according to Canada's Food Guide, it’s also important to take a daily multivitamin containing 0.4 mg of folic acid. Doing this can reduce the risk to your baby of developing a neural tube defect (NTD). At the very least, start taking your multivitamin supplement 3 months before you plan on becoming pregnant.
If you have had a pregnancy affected by a NTD or have a family history of this problem, you should see your doctor. You may need to take a higher dose of folic acid. If you have diabetes, obesity or epilepsy, you may be at higher risk of having a baby with a NTD. See your doctor before planning a pregnancy.
If you’ve had a problem with overeating or extreme dieting, now is the time to address this health concern, before you get pregnant. Underweight or significantly overweight women may have difficulty getting pregnant and have more health risks during pregnancy. Talk to your health care provider about healthy eating, physical activity and how to reach your best weight.
Do you know someone who has a baby in their future? click here to share this

Is there a Baby in Your Future? learn more

Does body weight matter? Learn more

Women need Folic Acid, courtesy of the Government of Newfoundland and Labrador

Updated Sep 22, 2017