Pregnancy - Lactation

Dietary Needs

Sample Meal

Large spinach salad with vegetables topped with grilled salmon.

Calorie Needs

Most women only need an extra 200 calories when pregnant. Women who are breastfeeding need a higher caloric need of nutrient dense foods such as fruits, vegetables, and lean proteins.

What should you eat during pregnancy?


  • Fruits & vegetables: They may be in the form of juice, dried, canned, frozen or fresh
  • Carb-rich foods: potatoes, rice, pasta, and bread.
  • Protein: fish, lean meat and chicken, & eggs. For vegetarians, tofu and soy products, beans, lentils, legumes, nuts, seeds and nut butters are also good sources of protein.
  • Fats: olive oil, peanut oil, sunflower oil, sesame oil, canola oil, avocadoes, and many nuts and seeds.
  • Fiber: Wholegrain foods, such as wholegrain bread, wild rice, wholegrain pasta, pulses, fruit and vegetables.
  • Calcium: milk, cheese, milk and yogurt. For vegans, fortified soy milk and juices, soybeans, broccoli, collards, & kale.
  • Zinc: Chicken, turkey, ham, shrimp, crab, oysters, fish, dairy products, beans, peanut butter, & nuts.