Healthy Pregnancy Weight Gain

Healthy weight gain during pregnancy is important. It helps:

• Your baby to grow 
• Your uterus and placenta to grow 
• Your breasts to get ready for breastfeeding 
• Your blood volume increases so it carries nutrients and oxygen to your growing baby.

What is a healthy pregnancy weight gain?

A healthy pregnancy weight gain depends on your height and your weight before you became pregnant. Most pregnant women should gain between 11.5 and 16 kilograms (25 to 35 pounds). If you were overweight before getting pregnant, your health care provider may recommend gaining only 7 to 9 kg (15-25 lbs) during pregnancy.

During your first trimester, your weight gain should be between 1 to 2 kg (about 2 to 4 lbs). Most of the weight gain happens in the second and third trimesters. Talk about healthy weight gain during pregnancy with your health care provider before your pregnancy or very early in your pregnancy. Together you can decide what to expect for a healthy weight gain per trimester. Eat “twice as healthy”, not “twice as much”.

You and your baby will benefit if you choose healthy foods and are active during your pregnancy.

A healthy pregnancy weight gain helps you to:

• Have lower risk of complications in pregnancy and during delivery. 
• Feel healthier and have more energy. 
• Be at a healthier weight faster after the baby is born.

A healthy pregnancy weight gain helps your baby to:

• Have a better chance of being born at a healthy weight. 
• Have lower risk of complications at birth. 
• Spend less time in the hospital. 
• Have a lower risk of diabetes and disease later in life.

Importance of Eating Healthy Foods for Pregnancy and Breastfeeding

Healthy foods provide the nutrients you and your baby need. In addition to eating

healthy, pregnant women need a daily multivitamin with folate and iron in it.

Folate (FolicAcid): Folate is a vitamin that helps build healthy blood and tissues for you and your baby. Take a prenatal vitamin every day. Some women need more folic acid. Talk to your health care provider.

Calcium and Vitamin D: Calcium and vitamin D work together to keep your bones strong. They also work together to build strong bones and teeth for your baby.

Foods high in calcium include milk, yogurt, cheese, fortified soy beverages, beans, canned salmon and sardines with the bones mashed in, tofu, and almonds. Good sources of vitamin D are milk, fortified soy beverages and fish.

Iron and Vitamin C: Iron helps build the red blood cells that carry oxygen and iron to your baby. It is important that babies have a good supply of iron when

they are born. Vitamin C helps your body use iron. Eat foods high in iron with foods high in vitamin C. Foods high in iron include meat and meat alternatives such as beef, fish, tofu, beans and lentils as well as cereal. Fruit and vegetables are all a source of vitamin C.

Protein: Protein helps your uterus and placenta become strong and helps your baby grow. Sources of protein include meat, meat alternatives (tofu, egg, beans, nuts, seeds), fish as well as milk and milk products such as yogurt and cheese.

Omega-3 Fats: Omega-3 fats are important for baby’s brain, nerves, and eyes. Foods high in omega-3 fats include fatty fish like salmon, trout, mackerel, sardines, herring, and char. Omega-3 eggs also contain omega-3 fats.

What is Food Safety

Take extra care with food when you are pregnant. Food poisoning can be dangerous when you are pregnant.

• Wash your hands before, during, and after you handle food. 
• Wash the skin of all raw vegetables and fruit well. 
• Cook meat, poultry, seafood, fish, and eggs well. 
• Reheat cooked food until steaming hot. 
• Check “best before” dates on food packages. Do not eat the food after that date has passed. 
• Eat leftovers stored in the refrigerator within 3 to 4 days.

Avoid these foods when you are pregnant:

• Unheated hotdogs and deli meats 
• Patés, meat spreads, smoked seafood, and fish products that are not in a can. 
• Foods made with raw eggs, or that contain eggs that are not fully cooked. 
• Unpasteurized milk and foods made from unpasteurized milk.\
• Soft cheeses made from unpasteurized and pasteurized milk such as brie, camembert, feta, goat cheese, queso blanco, and blue cheese 
• Juices that are not pasteurized, such as unpasteurized apple cider 
• Raw sprouts, especially alfalfa sprouts and bean sprouts 
• More than 1 serving (75g) of liver every 2 weeks 
• Undercooked meat, poultry, and seafood 
• Raw fish and food made with raw fish (for example, sushi). 
• Fish liver oil 
• Raw seafood such as oysters and clams 
• Fish that is high in mercury

Take very good care of what goes into your body through your mouth for healthy lifestyle for you and your baby.

Mental Health during Pregnancy

For many women, being pregnant involves dealing with a lot of change. Your body is changing. You may think differently. People may treat you in a different manner. You may be thinking about your new baby. You may be thinking more about your future.

All of these changes and feelings are normal. If they begin to make you feel tense and anxious, you may need to seek help. Pregnancy can be a time when you may be at risk of becoming depressed. It is important to take care of yourself especially when you are pregnant or have a new baby.

What you can do:

• Eat well. 
• Exercise regularly. 
• Get enough sleep. 
• Take a prenatal multivitamin. 
• Be around people who make you happy. This can include your family, neighbours, co-workers, friends, partner and others. 
• Take time to relax and laugh. 
• See your health care provider regularly. 
• Ask for help if you feel down, sad and/or overwhelmed. 
• Talk to your partner. He or she may have similar feelings. 
• Go for counseling. You can go alone or with your partner. 
• Talk about your feelings. 
• Accept help from others. 
• Go to a group program for pregnant women. Talking to people who understand what you are going through is helpful. 
• Do something you enjoy like listening to music, yoga or reading. 
• Avoid using drugs or alcohol 
• Taking note of the above tips will help you have good mental health and help to prevent depression.

Ask yourself these questions: For more than two weeks have I been feeling:

• Anxious? 
• Worried more than usual? 
• Less interested in my usual activities? 
• Feeling down, sad, irritable or hopeless? 
• If you answered yes to any of the four questions, talk to your health care provider. 
• Don’t wait. There is help for you and your family.