Healthy Eating and Active Living for Pregnancy

Every pregnancy is different – Eat well. Be active.

Important: This page contains only some of the information in the Healthy Eating and Active Living for Pregnancy brochure. The brochure contains additional information, tips, drawing and charts that you can use to help you to eat healthy and be active during your pregnancy.

• Download the brochure 

Thinking about getting pregnant?

You’re thinking about getting pregnant, but what exactly do you need to do to prepare yourself? Here is a quick list –

• I have talked to my health care provider about getting pregnant.
• Every day, I am taking a multivitamin for women or prenatal vitamin that has 0.4 milligrams of folic acid and 18 milligrams of iron.
• I am not smoking, drinking alcohol or using any drugs that have not been approved by my health care professional.
• I am at a healthy body weight or have discussed body weight concerns with my health care provider.
• I am not on a fad diet or very low calorie diet to lose weight quickly.
• I am eating a variety of foods from all four food groups –
  1. Vegetables and fruit,
  2. Grain products,
  3. Milk and alternatives, and
  4. Meat and alternatives.
• I eat at least three meals per day and do not skip meals.
• I drink plenty of fluids each day: water, juice, milk and eat foods high in fluid such as soup, vegetables and fruit.
• I have spoken to my health care professional about how much physical activity is safe during pregnancy.
• I know that incorporating regular physical activity will help ensure a healthy pregnancy.
• I know how much physical activity is safe during each trimester of pregnancy.
• I am aware of which foods, beverages and medications I should avoid during pregnancy.

Take a prenatal vitamin everyday of your pregnancy

Start a prenatal supplement before you get pregnant

Generally, foods are the ideal source for vitamins and minerals because they are in a form which is absorbed easily by our bodies. It is important to choose a variety of foods everyday from Canada’s Food Guide however, when you’re pregnant it’s difficult to reach all the vitamin and mineral requirements by food alone. This is where a prenatal vitamin/mineral supplement plays an important supportive role in your health and the health of your baby.

Take a prenatal supplement that contains at least 4 mcg (micrograms) or 0.4 mg (milligrams) of folic acid and 18 mg of iron several months before you are pregnant and then continue throughout your pregnancy. Do not take more than 10,000 IU (international units/3.33 RE (retinol equivalents) of vitamin A. Excess vitamin A can cause birth defects in your baby.

• Note: Supplements do not take the place of food and healthy eating.

If you have food restrictions or follow a vegan diet, talk to your health care professional for other supplement recommendations.

Healthy weight gain

Weight gain goals for your pregnancy will help to keep you healthy during and after your pregnancy, and are best for your baby’s growth and development.

Too little? When you do not gain enough weight you risk:

• Low-birth weight for your baby which increases the baby’s risk for health issues such as developmental problems, other serious illnesses or even death.
• That your baby and you may not get enough nutrition to be healthy.

Too much? When you gain too much weight you risk:

• A difficult delivery of your baby.
• Having a large baby (more than 9 lbs (4.1 kg)) which can result in an increased risk of weight gain as a teenager and additional health-related problems such as heart disease and diabetes.
• Increased high blood sugars and high blood pressure during your pregnancy.
• Difficulty with weight loss after you have the baby.

Healthy eating

The foods you eat before and during pregnancy prepare your body to support the growth and development of your baby. Eating nutritious foods gives your baby the best chance of a healthy beginning.

Eat small meals and snacks throughout the day. It is best to eat every two to four hours to keep your energy up and to get all the healthy foods you need to provide a steady supply of nutrients to your growing baby. Most pregnant women find that having three meals with snacks in between meals is ideal. Don’t skip meals or go longer than six hours without food in the daytime.

Choosing healthy extra calories

How many more calories are needed during pregnancy and breastfeeding?

• 1st trimester – no extra calories are needed
• 2nd trimester – about 350 healthy extra calories
• 3rd trimester – about 450 healthy extra calories

Why are fibre and fluids important?

Fibre helps prevent and manage constipation and can decrease your risk for diarrhea and hemorrhoids. Getting enough fibre is also important to protect against certain types of cancer and heart disease.

• Fruits and vegetables with the skin left on, whole grains and cereals, legumes (dried beans, lentils and peas) as well as seeds/nuts are all great examples of foods containing fibre.

Your body also needs plenty of fluid during pregnancy. Fluids can come from water, juice, soups, broth, milk and moderate amounts from coffee and safe teas. Eating plenty of fruits and vegetables also supplies a high level of fluid for your overall health.

Dealing with common discomforts

• Nausea and Vomiting (morning sickness) – Cause: Your changing hormones, increased fatigue and the increased pressure of your baby can all contribute to morning sickness. Morning sickness usually occurs in the first three months but can continue longer and can occur at any time of the day.
• Heartburn – Cause: Your pregnancy hormones can slow the movement of food through your stomach. Your growing baby puts pressure on your stomach causing heartburn due to back up of stomach contents.
• Constipation – Cause: Your pregnancy hormones can slow movement in your intestines. As your baby grows he/she will put increased pressure on your intestines making it difficult to have bowel movements.
• Food cravings – Cause: Unknown

Read the brochure for tips on what you can do help with the discomforts.

Changes in your baby

First trimester (Weeks 1–12)

• Approximate weight: 1 oz (30 grams)
• Approximate height: 3–4 inches (7.6–10.2 cm)

Second trimester (Weeks 13–28)

• Approximate weight: 2 lbs (900 grams)
• Approximate height: 14 inches (35.6 cm)

Third trimester (Weeks 29–40)

• Approximate weight: 6–9 lbs (2,500–4,000 grams)
• Approximate height: 19–20 inches (48–50 cm)

Changes in you

First trimester (Weeks 1–12)

• Weight gain: Often little to no weight gain. Your body is making two special organs to to help support the pregnancy called the placenta and the amniotic sac.

Second trimester (Weeks 13–28)

• Weight gain: Healthy weight gain is 0.5–1 lb per week from 12 weeks onward. Should be “showing” now.

Third trimester (Weeks 29–40)

• Weight gain: Healthy weight gain is still 0.5–1 lbs (1.1–2.2 kg) each week. Your belly will grow and show the most during this trimester.

Complications during pregnancy

Gestational diabetes (high blood sugars)

Gestational diabetes is a form of temporary diabetes that occurs during pregnancy and causes your blood sugars to rise too high. It occurs in roughly one out of 20 pregnancies in Canada. Your health care professional will be screening your blood sugar levels throughout your pregnancy to make sure they are in a healthy range.

Pre-eclampsia (pregnancy induced hypertension or high blood pressure)

Pre-eclampsia is high blood pressure combined with protein in the urine that usually occurs after the 20th week of pregnancy. It can be mild to severe and occurs in a small amount of pregnancies. Having high blood pressure while you are pregnant can reduce the flow of blood to your unborn baby, lead to a miscarriage and result in birth defects.

Anemia (iron deficiency)

Your iron needs are very high during pregnancy. Not having enough iron during your pregnancy (called “anemia”) has been linked to decreased weight gain, early delivery and low-birth weight babies. Common signs of anemia are fatigue, but since most women feel fatigued during their pregnancy your blood tests are an important way your health care provider can make sure you are getting enough iron.

Active living

Pregnancy may seem like the perfect time to sit back and relax. You likely feel tired and have aches and pains in your back and feet. But unless you’re experiencing pregnancy complications, activity will do you and your baby more good than sitting back and relaxing.

Benefits of physical activity during pregnancy

As you lose energy and morning sickness begins, you may need more convincing of the benefits of physical activity. But regular activity, even when you’re under the weather, will improve the quality of your pregnancy. Here are some of the benefits of regular physical activity during pregnancy –

• Provide the strength and stamina you need for labour and delivery;
• Reduce stress and control mood swings;
• Manage some of the discomforts of pregnancy;
• Improve your energy levels;
• Promote healthy weight management;
• Decrease your risk of developing diabetes during pregnancy.

Is it safe for every pregnant woman to exercise?

For most healthy mothers-to-be with no pregnancy-related problems, physical activity is not only safe but recommended. For some pregnant moms with health issues or pregnancy complications, exercising may pose risks. In either case, consult your health care professional before beginning a physical activity program even if you were already active before your pregnancy.

Exercise tips for each trimester

As your pregnancy progresses, your body will go through many changes that will impact your level of energy and your ability to keep active. Refer to the chart below for trimester specific guidelines to help you exercise safely during all stages of your pregnancy.

• Read the brochure for specific tips 

Get prepared for physical activity

• Wear a supportive bra as well as loose clothing that will breathe and keep you from overheating.
• If outdoors, wear a hat and sunglasses for added protection.
• Purchase running shoes with good support and cushioning. To ensure a proper fit, purchase shoes later in the day when feet are usually a bit swollen.
• Carry a water bottle, and take small, frequent drinks through out your workout session.

Staying motivated

During pregnancy, it’s important to find ways to stay motivated when fatigue and discomfort may be convincing you to take a break. Start by choosing activities you enjoy that fit into your daily schedule, listen to your body and use these tips for additional motivation!

1. Start small.
2. Find a workout buddy.
3. Motivate with music.
4. Join a class.
5. Try something new.
6. Track your progress.
7. It’s OK to take a breather.
8. Reward yourself.

Serious lifestyle risks

Smoking

If you smoke or breathe in second-hand smoke, toxic chemicals are passed along to your baby and your baby will get less oxygen and nutrients. Babies born to women who smoke or breath second-hand smoke are:

• More likely to be born premature and weigh less.
• At an increased risk of sudden infant death syndrome (SIDS).
• More likely to get sick and have developmental problems.

Alcohol

During pregnancy no amount of alcohol is safe to drink at any time. Alcohol negatively and severely affects the growth and development of your baby and can cause brain damage, permanent birth defects and mental disabilities. There is no cure for alcohol-related birth defects and brain damage. The harm will last a lifetime for your baby.

Illegal drugs and prescription medications

There are many prescription, over-the-counter and street drugs that will seriously affect the health of your baby if taken during pregnancy or breast feeding. Ask your health care professional or pharmacist before taking any home remedies, medications or drugs.

Detecting diseases

As part of good prenatal care for you and your baby, several routine tests to detect infectious diseases are recommended. These tests include screening for infection with hepatitis B, syphilis and HIV, and testing for immunity to rubella and chickenpox. Early detection means that steps can be taken to reduce the risk of harm to you and your baby.

Post pregnancy: Taking care of mom

Taking care of yourself, eating healthy food and gradually returning to an active lifestyle is just as important as taking care of your new baby. Your healthy eating and physical activity habits are also important to help set a good example for your child for an entire lifetime. Over time healthy eating and activity levels can also help you to lose your pregnancy weight. Be patient, weight loss can take up to one year.

• Read the brochure for more information and tips