Tips for pregnant woman – Reach for your best (R4YB)

Healthy women come in different shapes and sizes. Weight gain is a normal part of pregnancy that helps your baby grow and develop. It also helps your body get ready for childbirth and breastfeeding.

The amount of weight you should gain during pregnancy is based on how much you weighed before you were pregnant. Most of your weight gain will happen in your second and third trimester. Your health care provider may weigh you at your appointments. Ask them about the amount of weight gain that is right for you. You can gain a healthy amount of weight by being active, eating well, getting enough sleep, and by supporting your mental wellness. Start by making small changes that you feel you can keep doing for a long time. These tips can help get you started!

How to Reach for your best (R4YB)

Eat well

Choose a variety of healthy foods every day

Eat plenty of vegetables and fruits, whole grains, and protein foods. Choose protein that comes from plants more often. Make water your drink of choice.

Eat at regular times throughout the day

Eating regularly is important to ensure you are getting enough nutrition to support your health and the health of your growing baby. Aim for three meals per day with two to three snacks in between.

Be mindful

During your second and third trimesters, you only need a little more food to support your baby’s growth. Listen to your body. Eat when you are hungry and stop when you are full. By getting rid of distractions, such as your phone and TV, you can pay better attention to your hunger cues.

Enjoy your food

Taking pleasure in the food you eat and how you eat it is part of healthy eating. Give yourself enough time to eat and share meals with others. Cook more often and celebrate your cultural and food traditions.

Move well

Be active every day

Choose safe activities that you enjoy doing such as walking, swimming, stationary cycling or low impact aerobics. Be active with a friend for extra support. Talk to your doctor or midwife before you start an exercise program.

Know your body

Listen to your body and make changes to your routine when you need to. Ensure your exercise is comfortable and you can carry a conversation while you do it. Don’t overdo it!

Limit sedentary time

It’s important to rest when you need to but sitting for a long time can have negative effects on your health. Try standing during TV commercials or walking with friends on your work break.

Sleep well

Make sleep a priority

Aim for 7 to 9 hours of sleep each day. Changes during pregnancy can affect your sleep. You may feel tired during the day or have trouble sleeping at night. Rest or nap during the day if you need to. Nap earlier in the day if you have trouble falling asleep at night.

Find a comfortable position

Sleeping on your side might be the most comfortable position as your belly grows. Sleeping on your left side is good for blood flow. Place pillows under your belly, between your knees and behind your back for extra support. Try to avoid lying flat on your back for a long period of time.

Set yourself up for a good sleep

Make your bedroom dark, cool, quiet and comfortable. Try going to bed and waking up at the same time each day, even on weekends and days-off. Avoid watching TV and using your cell phone at least 1 hour before bed.

Have a relaxing bedtime routine

Create a relaxing routine before you go to bed. You can take a shower or bath, listen to music, read, write in a journal or try breathing exercises.

Support mental wellness

Build connections with others

Good relationships are important for your mental health. Make time to be with people you care about and enjoy each other’s company.

Know your emotions

Hormone changes during and after pregnancy can affect your mood and well-being. This is normal. If you are worried, sad or anxious, talking to someone about it can help. You can also do something you enjoy like walking, reading or listening to music.

Be kind to yourself

Your changing body is a normal part of pregnancy. Embrace it and remember your body is doing an amazing thing―growing a baby! Comments about weight are harmful and do not motivate us to take care of ourselves. Speak kindly to yourself and avoid negative self-talk.


This item was last modified on January 14, 2020