Written by Bryshan Francis, University of Toronto, Nutrition and Physiology Candidate, 2025
Pregnancy is a beautiful journey, but it comes with its share of fatigue and discomfort. Between morning sickness, exhaustion, and the never-ending list of things to prepare for the baby,
cooking up nutritious meals can sometimes feel like an uphill battle. But don’t worry!
Pregnancy nutrition doesn’t have to be complicated or time-consuming. Let’s break down some simple, realistic strategies for prenatal nutrition that fit seamlessly into your busy life.
1. Keep It Simple with Balanced Meals
When it comes to what to eat while pregnant, focus on meals that are easy to prepare and
nutritionally dense. Think of one-pan dishes or throw together options that minimize prep time, effort, and clean-up. Here are some quick ideas:
●Sheet Pan Chicken and Veggies: Toss chicken breasts with olive oil, salt, pepper, and
your favourite herbs. Add chopped veggies like bell peppers, carrots, and sweet potatoes.
Roast everything on a single sheet pan for a no-fuss, balanced meal.
●Stir-Fry: Stir-fries are a great way to use up whatever veggies and proteins you have on
hand. Just sauté with a splash of soy sauce or teriyaki sauce and serve over brown rice or
quinoa.
●Egg Muffins: These are essentially mini frittatas that you can make ahead of time. Mix
eggs with spinach, tomatoes, and cheese, pour into muffin tins, and bake. They’re perfect
for grabbing quickly and are packed with protein and veggies.
2. Snack Smartly
Pregnancy cravings can be intense, but you can get your cravings in by trying out some of these snacks that don’t require much prep. Here are some easy, nutritious snack ideas that you can customize to your liking:
●Greek Yogurt with Berries: Greek yogurt is high in protein and calcium. Top it with
fresh or frozen berries for a dose of antioxidants.
●Apple Slices with Nut Butter: An easy and satisfying snack that combines fibre from
the apple with healthy fats and protein from the nut butter.
●Trail Mix: Make your mix with nuts, seeds, and a few pieces of dried fruit. It’s a great
portable snack that provides a mix of nutrients.
3. Prenatal Vitamins: A Non-Negotiable
Even with the best diet, sometimes it’s hard to get all the nutrients you need. That’s where
prenatal vitamins come in. They’re specially formulated to support both your health and the
development of your baby and are crucial for preventing birth defects and supporting fetal
development. A prenatal multivitamin usually includes:
●Folic acid (B-Vitamins)
●Iron
●Calcium
●Vitamin D
●DHA
●And more vitamins and micronutrients
4. What to Eat and What to Avoid While Pregnant
What to Eat:
●Leafy Greens: Spinach, kale, and other greens are rich in iron, calcium, and folic acid.
●Lean Proteins: Chicken, fish, beans, and tofu provide essential amino acids and iron.
●Whole Grains: Brown rice, quinoa, and whole wheat bread give you fibre and essential
B vitamins.
What Not to Eat:
●Raw or Undercooked Seafood, Meat, and Eggs: These can harbour harmful bacteria or
parasites.
●Certain Fish High in Mercury: Limit intake of fish like swordfish and king mackerel.
●Unpasteurized Dairy and Juices: These can contain harmful bacteria.
5. Listen to Your Body
Pregnancy is a time when your body’s needs can change quickly. Don’t stress over every meal or snack, focus on making the best choices you can, given how you’re feeling. If you’re dealing with nausea, for example, bland foods like crackers and toast might be more palatable than a big
salad. If you’re exhausted, don’t hesitate to reach for a quick prep snack or a simple meal rather than pushing yourself to cook. In the end, prenatal nutrition is about balance and flexibility. Aim for a mix of nutrient-rich foods and remember that it’s okay to lean on simple options when you need to. Your health and your baby’s will benefit from a practical, stress-free approach to eating well. You’ve got this!
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