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Introducing solids is an exciting milestone but knowing when and how to start is important for your baby’s development.  According to Health Canada and the Canadian Paediatric Society, solids should be introduced around six months. Even as complementary foods are introduced, breast milk and/or formula should remain the primary source of nutrition and can continue to provide essential nutrients for up to two years or longer. This gradual transition ensures your baby’s dietary needs are fully supported.1 Not sure if your baby is ready to explore solid food? Some common developmental signs of readiness2: Sitting up without support and neck muscles have strengthened. Showing interest in food when others are eating. Ability to pick up small foods and try to put it in their mouth. Indicate interest by leaning or turning away to show that they don’t want food. Here are some tips on how to introduce solids safely and effectively: Your baby’s safety is critical during feedings. Follow these guidelines3: Always supervise your baby while they eat. Start with soft foods and then gradually progress to a variety of textures. Minimize the risk of choking by avoiding hard foods, small and round foods, and smooth and sticky foods – such as hard candies, whole grapes, hot dogs, nuts and seeds, and peanut butter by itself. Introduce common allergens over separate feedings to monitor for reactions. Cook meats and eggs thoroughly. Do not offer unpasteurized dairy products or juices. Do not introduce honey until your baby is over 1 year old. How to Introduce Solids The transition to solids can be fun and engaging for your baby. Here are some ways to help make it a positive experience3: Iron-Rich FoodsBegin with iron-rich options like meats, meat alternatives, or iron-fortified cereals. Offer these multiple times a day. FrequencyGradually increase the number of solid food offerings as your baby adjusts. Self-FeedingEncourage your baby to explore different textures and practice feeding themselves with finger foods from family meals. Ensure the pieces are cut into appropriate sizes to avoid choking and make it easier for your baby to handle. Hunger Cues Pay attention to hunger cues and when your baby signals they are full.  Establish a RoutineAs they approach 12 months, try establishing regular meal and snack times. For more guidance, visit Health Canada or the Canadian Paediatric Society for sample menus and ideas. By taking it step by step, you can ensure your baby’s transition to solids is safe and enjoyable. References1. Government of Canada, 2024. Nutrition for Healthy Term Infants: Recommendations from Six to 24 Months. Accessed December 2024. URL: https://www.canada.ca/en/health-canada/services/canada-food-guide/resources/nutrition-healthy-term-infants/nutrition-healthy-term-infants-recommendations-birth-six-months/6-24-months.html2. Canadian Paediatric Society, 2020. Feeding your baby in the first year. Accessed December 2024. URL: https://caringforkids.cps.ca/handouts/healthy-living/feeding_your_baby_in_the_first_year3. Government of Canada, 2014. Infant nutrition. Accessed December 2024. URL: https://www.canada.ca/en/health-canada/services/infant-care/infant-nutrition.html#a2

Why Nutrition Should Be Top-of-Mind for Moms Good nutrition is essential for supporting the health of both moms and their developing babies. A well-balanced diet during preconception, pregnancy, and while postpartum can support optimal growth of baby. Here are some ways you can tailor your nutrition to every stage of your journey. Preconception Nutrition Before pregnancy, it’s important to prepare your body with the nutrients it needs for a healthy start for baby. Focus on: A Balanced Diet Follow Health Canada’s Food Guide to ensure you’re eating a variety of nutrient-rich foods. Limit the consumption of highly processed foods that add additional sodium, sugars and saturated fats to your diet.  Intake of Folic Acid Folic acid is one of the B vitamins important for the healthy growth of an unborn baby. It can reduce the risk of neural tube defects (NTDs) when taken in the early weeks of pregnancy; this is when most women do not realize they are pregnant.1 Therefore, if you could or plan to get pregnant, start taking a daily multivitamin with 0.4 mg of folic acid.1 Prenatal Nutrition Once pregnant, your body’s nutritional needs change to support your baby’s growth and development. Prioritize: Variety and Nutrients Eat a wide variety of nutrient-dense foods, including vegetables and fruits, whole grains, and protein, and choose foods high in omega-3 fatty acids, like nuts, seeds, and fatty fish.2,3 Food Safety During pregnancy, you will be at an increased risk for food poisoning since your immune system is weakened. Avoid eating raw, undercooked, or unpasteurized foods, soft and semi-soft cheeses, deli meats,  pâtés, cold cuts, and fish high in mercury (e.g., fresh/frozen tuna, shark, swordfish).3,4 Supplements Take a prenatal vitamin with 0.4 mg of folic acid and 16 to 20 mg of iron to ensure you meet your increased nutrient needs.3 Postpartum Nutrition After giving birth, good nutrition will support your recovery and overall health. Here’s what to focus on: Prenatal Vitamins Continue taking your prenatal multivitamin with 0.4 mg of folic acid.5 Hydration Stay hydrated with lots of water – it will help prevent constipation and swelling.5 You will also need more water if you’re breastfeeding. Aim to drink a glass of water after each feed. Meal Planning Plan simple, balanced meals with a variety of healthy foods to keep your energy levels up.  If you’re breastfeeding, remember to add an extra healthy snack or small meal to ensure you get the energy and nutrition to produce breast milk.5 By prioritizing nutrition at every stage, you’ll help build a healthy foundation for your baby while supporting your own well-being. References1. Government of Canada, 2024. Folic acid and neural tube defects. Accessed 2024 December. URL: https://www.canada.ca/en/public-health/services/pregnancy/folic-acid.html2. Health Canada (2022). Nutrition considerations during pregnancy and to support breastfeeding. Accessed December 2024. URL: https://food-guide.canada.ca/en/applying-guidelines/nutrition-considerations-during-pregnancy-support-breastfeeding/3. Government of Canada, 2024. Your guide to a healthy pregnancy. Accessed 2025 January. URL: https://www.canada.ca/en/public-health/services/health-promotion/healthy-pregnancy/healthy-pregnancy-guide.html#a14. Government of Canada, 2024. Mercury in fish. Accessed 2025 January. URL: https://www.canada.ca/en/health-canada/services/food-nutrition/food-safety/chemical-contaminants/environmental-contaminants/mercury/mercury-fish.html5. Government of Canada, 2024. Your guide to postpartum health and caring for your baby. Accessed 2025 January. URL: https://www.canada.ca/en/public-health/services/child-infant-health/postpartum-health-guide.html

It’s never too early to start thinking about your birth plan, and one of the most important considerations for your big day is your birth team! This is the group of people you choose to support you through labour, delivery, and the early days of postpartum. Always consult your doctor for advice, as everyone’s needs are different. Assembling your all-star team Labour and delivery take teamwork! Your birth team can be made up of a mix of healthcare professionals and loved ones who will be there to guide, assist, and comfort you. Creating your birth team is all about surrounding yourself with people you trust, who will help make your birth experience as positive and supportive as possible. Here’s a list of the people who might be part of your birth team:1,2 Obstetrician: A medical professional overseeing your birth and ensuring your safety and that of your baby. Registered midwife: A professional who can provide care during your pregnancy, labour, birth, and even postpartum period for women with low-risk pregnancies. Family physician: If you've been seeing your family doctor throughout your pregnancy, check to see if they can continue to provide care during labour and delivery. They may also provide postpartum care after the birth. Doula: A trained support person who provides emotional, physical, and informational assistance during labour and delivery. Partner: Your loved one to offer comfort, encouragement, and support throughout the experience. Family or friends: Parents, siblings, or close friends who you want by your side for extra emotional support. Nurses: Healthcare providers who assist with monitoring your health and your baby’s progress during labour. This list is by no means exhaustive! Your birth team should reflect your unique health needs and preferences, so it’s all about finding the right people who will help you feel confident and taken care of. Quick tips Do your research and ask questions: Pregnancy is the time to ask all the questions that are important to you. Find out what healthcare options align with your needs and desires for the big day and design your team accordingly. Pick people you trust: Take your time when choosing the right people for your team—whether it's a healthcare provider or a friend, choose those who respect your wishes and support your choices. Open, clear communication is key: Discuss your birth plan and preferences ahead of time with your birth team. Whether it’s pain management, the presence of certain people during the birth, or how you want to approach newborn care, rely on your team to support you in your birthing journey! Top takeaways Creating your birth team is an important, emotional step in preparing for your labour and delivery. Remember, your birth experience is uniquely yours. By surrounding yourself. with people you trust, who respect your choices and provide the support you need, you’re helping to set the stage for a positive, empowering day. And be sure to communicate with your healthcare provider if you need assistance. You’ve got this! References1. HealthLink BC. How support teams can help during pregnancy. Updated August 2013. Accessed January 2025. https://www.healthlinkbc.ca/pregnancy-parenting/pregnancy/emotional-health-and-support-during-pregnancy/how-support-teams-can 2. Society of Obstetricians and Gynaecologists of Canada. Choosing a healthcare provider. Pregnancy Info. Accessed December 2024. https://www.pregnancyinfo.ca/before-you-conceive/your-health-prior-to-pregnancy/choosing-a-healthcare-provider/

As a new parent, you want to give your baby the very best, and a huge part of that is making sure they’re getting all the nutrition they need. Breast milk provides optimal nutrition for baby, including proteins that are essential building blocks for your baby’s growth. Breast milk naturally contains a balance of whey and casein proteins that are unique compared to the proteins found in cow’s milk used to make infant formulas. Not all formulas are the same When it comes to infant formulas, all formulas in Canada must meet strict nutritional standards. These include the amount and quality of the protein – but not all formulas are the same. While some formulas try to replicate breast milk using the same ratio of whey and casein, it’s not just about the numbers. What matters is creating a feeding experience that closely resembles what breastfed babies naturally receive. Inspired by breast milk, we take a unique approach to our formulas with gentleness in mind for your baby’s stomach. First, we start with high quality 100% whey protein, avoiding casein which can curdle in the stomach. Using an advanced two-step hydrolysis process, we partially break down the 100% whey protein into pieces that are 10x smaller, on average, than those in intact cow’s milk protein formulas, making them easy for your baby to digest. 1 How Comfort Proteins® Help Promote Softer Stools One common issue parents and caregivers may face when formula-feeding their baby is the occurrence of harder stools, which can be uncomfortable for a baby. Clinical studies have shown that babies fed formulas containing Comfort Proteins® partially broken down whey protein have experienced softer, more regular-shaped stools compared to babies fed traditional intact protein formulas.2 Softer stools may be more comfortable for your baby. A happy, healthy tummy means a happy, healthy baby—and fewer worries for you. Choosing a Formula for Your Baby When choosing a formula for your baby, remember that not all formulas are the same. Only Good Start® formulas contain our unique Comfort Proteins® that are designed to be gentle on tiny tummies and easy to digest*. With Good Start® formula, you can trust that your baby is getting gentle nutrition to support growth and comfort.   __*Like all infant formulas. References 1. Goehring K, et al. PLoS One. 2016;146(12):2559-2566. 2. Czerkies LA, et al. Int J Pediatr. 2018;2018:4969576.

An important way you can support your health and your baby's development is through a well-balanced diet. Here’s a guide to help you navigate the yummy world of nutrition! This guide is for informational purposes only. Always consult your healthcare provider for advice, or if you have any questions or concerns. Nutrition mattersYour nutrition needs increase during pregnancy. At around 18 weeks, your baby’s bones and muscles continue to develop and they become more active. Some of their organs have started to function. The nutrients you consume can support a healthy pregnancy and your baby’s growth and development. Not only that, but your body is working hard to support your growing baby, which can leave you feeling hungrier than usual. The good news? Eating nutrient-rich foods will fuel both you and your little one, helping to maintain your energy levels and support a healthy pregnancy. Essential nutrients to focus on ProteinProtein supports your baby’s growth, including their developing muscles and tissues. It also supports your body as it grows extra tissue and increases its blood supply during pregnancy. Include a variety of proteins like chicken, turkey, fish, lean re d meats, tofu, eggs, lower fat dairy products, and beans and lentils in your meals to meet your needs. IronAs your blood volume increases to nourish your baby, your iron needs increase too. Good sources of iron include lean red meat, poultry, spinach, tofu, and fortified cereals. Pair them with vitamin C-rich foods like citrus or bell peppers to improve iron absorption. Health Canada recommends women take prenatal vitamins that contain 16 to 20 mg of iron.1 Folic acidFolic acid is important for your baby’s brain and spinal cord development. It helps prevent neural tube defects in the early weeks of pregnancy. Top food sources are dark green leafy vegetables (like spinach), nuts, asparagus, and fortified foods like enriched breads and cereals. Pregnant women are recommended to take a prenatal multivitamin with 0.4 mg of folic acid every day.1 Calcium and vitamin DCalcium is a mineral that helps to build your baby’s bones and teeth. Enjoy calcium-rich foods like milk, cheese, yogurt, dark green leafy vegetables, and fortified plant milks. Vitamin D helps the body absorb calcium—so include fortified milk, egg yolks, and fatty fish (like salmon) in your diet, and get some sunlight! Consider taking a prenatal multivitamin that also includes vitamin D. Omega-3 fatty acidsOmega-3s, especially DHA, support your baby’s brain and eye development. Include foods with omega-3s like fatty fish (e.g. salmon), walnuts, chia seeds, and flaxseeds in your diet. If you don’t eat fish, consider some prenatal multivitamins that contain DHA. Drink up! Staying hydrated is just as important. Water helps digestion, supports your increased blood volume, carries nutrients through your body and to your growing baby, and may help ease pregnancy symptoms like constipation. Carrying a reusable water bottle is a great way to keep water handy. Quick tips for eating well Adjust your meal schedule: Instead of eating the usual three large meals a day, try eating smaller, more frequent servings. This will help stabilize your energy levels and may also prevent nausea. Snack smart: Keep healthy snacks like nuts, fruit, whole grain crackers, or low-fat cheese on hand to help you to stay energized and meet y our nutrition needs with healthier foods. Limit processed foods: Highly processed foods and drinks that are high in saturated fat, sugar, and salt don’t have the nutrition that you and your growing baby need. If you crave certain foods, try to balance them with less processed and more nutrient-rich options. Support good gut health: Some women may choose to take a probiotic supplement during pregnancy, as probiotics contribute to good gut health. Top takeaways Your baby is developing quickly, and your body is working hard to support these changes. By focusing on nutrition, you're helping to set the foundation for a healthy pregnancy. Remember to trust your body, enjoy this special time, and always check in with your healthcare provider for tailored advice. References1. Public Health Agency of Canada. Your Guide to a Healthy Pregnancy. Government of Canada. Updated September 2024. Accessed January 2025. https://www.canada.ca/en/public-health/services/health-promotion/healthy-pregnancy/healthy-pregnancy-guide.html#a1 2. Canada’s Food Guide. Pregnant and breastfeeding. Government of Canada. Updated May 2022. Accessed January 2025. https://food-guide.canada.ca/en/tips-for-healthy-eating/pregnant-breastfeeding/ 3. HealthLink BC. Healthy eating and physical activity during pregnancy. Updated September 2024. Accessed January 2025. https://www.healthlinkbc.ca/healthy-eating-physical-activity/age-and-stage/living-well-during-your-pregnancy 4. HealthLink BC. Nutrition during pregnancy. Updated September 2023. Accessed January 2025. https://www.healthlinkbc.ca/pregnancy-parenting/pregnancy/healthy-eating-and-physical-activity/nutrition-during-pregnancy 5. HealthLink BC. Healthy eating guidelines. Updated October 2014. Accessed January 2025. https://www.healthlinkbc.ca/pregnancy-parenting/pregnancy/healthy-eating-and-physical-activity/healthy-eating-guidelines

You’ve heard about morning sickness, mood swings, and weird cravings, but what about gestational diabetes? It is a type of diabetes that can occur in the second or third trimester.1 Understanding it and working with your healthcare provider to manage it can help you stay healthy and help ensure the best outcome for both you and your baby. Rest assured, you’ll find helpful information in this article to reference if you need to.This guide is for informational purposes only. Always consult your healthcare provider for advice, or if you have any questions or concerns. What is it? Gestational diabetes develops during pregnancy when your body can’t produce enough insulin, resulting in high blood sugar. It affects about 3% to 20% of pregnant women, depending on risk factors.3 Most women with gestational diabetes did not have diabetes before pregnancy, and the diabetes usually goes away after birth.1 How does mom know if she has it? Fortunately, pregnant women are offered a blood glucose screening test between 24 and 28 weeks of pregnancy.3 This test, known as a "glucose challenge," is used to evaluate how your body is handling sugar levels.3 If other risk factors are present, such as obesity, the test may be offered earlier and then repeated. Getting a blood glucose screening is a great way to keep an eye on your health and prevent further complications. If you do have gestational diabetes, you can manage it by working closely with your healthcare provider to keep your blood sugar levels in a healthy range.3 What does this mean for mom and baby? The good news is that with proper treatment and lifestyle changes, most women can manage gestational diabetes and reduce risks. If untreated, gestational diabetes can lead to complications for you and your baby. Speak to your healthcare professional to learn more. Remember, there are excellent treatments for gestational diabetes. Working closely with a healthcare professional helps most women with gestational diabetes have normal deliveries and healthy babies.3 How to prevent it? Here are three things you can do: Maintain a healthy pregnancy weight: Work with your healthcare professional to manage your pregnancy weight gain within recommended guidelines.2 Stay active: Low-impact activities (think walking, swimming, or yoga) can help manage pregnancy weight gain and provide other benefits for you and your baby.2 Routine checkups: Regular doctor visits help monitor both your health and your baby’s. Most women will also undergo routine screening to test for gestational diabetes at around 24 to 28 weeks.2 This is a great time to ask any questions you may have. Top takeaways You can take steps to reduce the risks of developing gestational diabetes, but if you are diagnosed, it is manageable with the right care. By eating a healthy diet, staying active, managing your pregnancy weight gain, and working closely with your healthcare team, most women continue to have a healthy pregnancy and baby. Consult your doctor for advice and support every step of the way. References1. Diabetes Canada. Gestational diabetes. Accessed January 2025. https://www.diabetes.ca/about-diabetes/gestational 2 HealthLink BC. Gestational diabetes. Updated June 2023. Accessed January 2025. https://www.healthlinkbc.ca/pregnancy-parenting/pregnancy/risks-and-complications-during-pregnancy/gestational-diabetes-13. Society of Obstetricians and Gynaecologists of Canada. Pregnancy Info. Glucose testing – screening for gestational diabetes. Accessed January 2025. https://www.pregnancyinfo.ca/your-pregnancy/routine-tests/glucose-testing/

Colic is a relatively common, though challenging, experience for many parents. While it typically peaks between 6–8 weeks and resolves by 3–4 months1, it can be frustrating to manage. Here are some strategies and tips you can use to ease the journey. What Causes Colic? The exact cause of colic remains unclear to scientists and doctors. A doctor may diagnose a baby with colic if they cry for more than 3 hours a day, at least 3 times per week, and it occurs for more than 3 weeks.2 However, a colicky baby does not mean an unhealthy baby. There are plenty of ways you can help manage symptoms.1,3 If you are worried about your baby's crying, talk to your doctor. Tips for Managing Colic Navigating colic requires patience, self-care, and some proven approaches: Feeding PositionFeeding your baby in a vertical position can help minimize their discomfort.4 ProbioticsL. reuteri is a probiotic naturally found in breast milk and has been clinically shown to reduce crying time in colicky breastfed babies^5,6 and support a healthy and balanced gut flora6 in baby’s digestive system. Consult your doctor about using probiotic L. reuteri supplementation to help reduce symptoms.8 Movement & Quiet TimeTry swaddling your baby and rocking them side to side. Alternatively, you can try taking them for a walk on a quiet street. If you’re trying to get your baby to nap, consider adding white noise in the background to minimize sound disruption. Naps are a great opportunity for you to get some rest, too.  Self-CareSelf-care is important. Sleep when possible, snack on nutritious foods, and take deep breaths during stressful moments. Place your baby in a safe space, like a crib, to give yourself a break, and lean on trusted adults to support you during challenging moments.2 Remember, colic is not caused by poor parenting. It is temporary and does not affect a baby’s general health or future development. By implementing these strategies and seeking support, you can help ease your baby’s colic and navigate this phase with confidence. ^In breastfed babies References 1. Alberta Health, 2023. Colic. Consulté le 2024 décembre. URL: https://myhealth.alberta.ca/Health/pages/conditions.aspx?hwid=hw315042. HealthLinkBC, 2023. What is colic?. Consulté le 2024 décembre. URL: https://www.healthlinkbc.ca/pregnancy-parenting/parenting-babies-0-12-months/baby-health/colic3. Société canadienne de pédiatrie, 2021. Les coliques et les pleurs. Consulté le 2024 décembre. URL: https://caringforkids.cps.ca/handouts/pregnancy-and-babies/colic_and_crying4. John Hopkins Medicine, 2024. Colic. Consulté le 2024 décembre. URL: https://www.hopkinsmedicine.org/health/conditions-and-diseases/colic5. Chau K et al. J Pediatr. 2015;166(1):74-78.6. Savino F et al. Pediatrics. 2010;128: e528-e533.7. Concorrullo P et al. J Pediatr. 2010;157(4):598-602.8. Scheider R and Sant’Anna M. Paediatr Child Health. 2022; 27(8):482-491.

At around 14 weeks, your pregnancy is entering an exciting new phase—the second trimester! Many women find this to be the most comfortable trimester, as some early symptoms like nausea and fatigue may begin to ease. However, a whole bunch of new physical and emotional changes are on the way. Here are some of the common symptoms you might experience as you move through your second trimester. Always consult your doctor about the unique needs of your pregnancy. What you can expect and what you can do The first signs of a baby bumpBy about 16 weeks, something exciting starts to happen: your baby bump becomes visible!1 You may also notice a dark line running from your belly button to your pubic area, called the linea nigra. This is completely normal and should fade after birth.1 Breast changesDuring the second trimester, your breasts may become fuller, heavier, and more tender as they prepare for breastfeeding. Your areolas may darken and expand, and some women even begin to leak small amounts of colostrum—the first milk your body will produce. If you experience leaking, consider wearing breast pads to stay comfortable and avoid any spots on your clothes. SwellingCarrying a baby is certainly not an easy task, and in your second trimester, you may experience mild swelling in your feet and ankles. As your body produces more blood and your baby grows, fluid can build up in your lower limbs, causing mild puffiness.3 To manage this, try resting with your feet elevated when you can and avoid wearing tight shoes or socks with elastic bands. Talk to your doctor if the swelling is sudden or if you have swelling in your face or hands. Digestive issuesYour uterus is growing something wonderful which can put pressure on your digestive organs. For some women, this can sometimes lead to heartburn and constipation and may worsen as your pregnancy progresses. If heartburn becomes bothersome, try avoiding spicy or greasy foods, and consider eating smaller, more frequent meals. For constipation, drinking plenty of water, eating fibre-rich foods, and staying active can help keep things moving.3 Back and pelvic painAs your body’s centre of gravity shifts and pregnancy hormones relax your joints and ligaments, the changes can cause lower back pain and pelvic discomfort.1 To ease back pain, sit with proper posture, avoid heavy lifting, wear comfortable shoes, and sleep on your left side with a pillow for support. A massage, warm bath, gentle stretching, or using a warm compress may help to relieve discomfort. Nasal congestion and nosebleedsThese can be surprisingly common in the second trimester due to increased blood flow and hormonal changes.2 To ease these symptoms, use a cool mist humidifier, drink plenty of water, and try saline nasal drops. Massaging your sinuses or inhaling steam from a hot shower can also help. Avoid antihistamines unless advised by your doctor. Lots of emotionsGrowing a baby can bring a rollercoaster of emotions, so be kind to yourself and know it’s normal to still experience a mix of emotions as your hormones shift. You may find that your pregnancy is starting to feel more real. You may struggle with sleep, feel excited, nervous, overwhelmed, or all of the above! This is a great time to celebrate your pregnancy, talk to your baby, gently massage your belly, or start a pregnancy journal to document your feelings and milestones. Feeling baby moveThe second trimester is when many mothers begin to feel their baby’s first movements, often referred to as "quickening".2 This may feel like gentle flutters or bubbles in your belly. These early movements can be reassuring and exciting as they serve as a reminder that your baby is growing strong and active inside you. Be sure to note the date of your first movements to share at your next appointment with your doctor. Top takeawaysThe list of possible physical changes from pregnancy is certainly a long one. Whether you're dealing with discomforts like back pain or digestive issues, or feeling emotionally overwhelmed, remember that these changes are all part of the journey! Be kind to yourself, lean on your loved ones, and reach out to your healthcare provider if you have any concerns.  Above all, enjoy the excitement of this special time. You’re doing great, and with each passing week, you’re getting closer to meeting your little one! References 1 HealthLink BC. Body changes during pregnancy. Updated December 2024. Accessed December 2024. https://www.healthlinkbc.ca/pregnancy-parenting/pregnancy/body-changes-during-pregnancy2 HealthLink BC. Mother's physical changes during the second trimester. Updated August 2013. Accessed December 2024. https://www.healthlinkbc.ca/pregnancy-parenting/pregnancy/your-second-trimester/mothers-physical-changes-during-second3 Public Health Agency of Canada. Healthy pregnancy guide. Government of Canada. Updated September 2024. Accessed December 2024. https://www.canada.ca/en/public-health/services/health-promotion/healthy-pregnancy/healthy-pregnancy-guide.html4 Society of Obstetricians and Gynaecologists of Canada. Healthy pregnancy. Pregnancy Info. Accessed December 2024. https://www.pregnancyinfo.ca/your-pregnancy/healthy-pregnancy/

Pregnancy is full of beautiful changes and moments, but morning sickness is not one of them! Mild nausea and vomiting are common and affect every mother differently. Although some women find that nausea is worse in the morning, symptoms can occur at any time of day (despite what the name suggests!). Always consult your doctor if you have any questions or concerns about nausea during your pregnancy. Morning sickness usually starts around the sixth week of pregnancy and eases up by the twelfth week,1 but for some, it can continue throughout pregnancy. While the exact cause of morning sickness isn’t known, hormonal changes or lower blood sugar may be to blame,2 and things like stress, travelling, and certain foods can make symptoms worse.  Here are a few helpful tips for managing those not-so-nice symptoms! Try to: Eat small meals or snacks throughout the day (aim for 5 or 6) Take your prenatal vitamins with or after food Eat whatever pregnancy-safe foods appeal to you when you’re hungry Sip on beverages between meals and snacks Get plenty of rest and minimize stress (try walking, yoga, or mindfulness exercises)  Avoid: Potential trigger foods or smells (e.g. spicy foods, perfumes, etc.)  Skipping meals  Consuming too much caffeine (try to keep your caffeine intake below 300 mg a day, and know that certain teas, soft drinks, and chocolates contain caffeine)3 Eating fried or fatty foods Strenuous exercise and overheating—adjust your physical activity levels to support your body and take it easy)  Bonus tips: Eat a small snack first thing in the morning (try dry toast, crackers, or granola) Take your time getting up and avoid lying down too soon after eating Ginger can help with nausea: try a ginger ale made with real ginger, ginger tea, or pharmaceutical grade ginger supplements1 Drink cold beverages with ice, taking small sips Top takeaways During these early weeks of pregnancy, your body is going through so many changes, and it’s important to pay attention to what you are feeling. Talk to your doctor if you are experiencing severe nausea and vomiting—there are other treatments they may offer.  Getting rest is more important than ever. You need time to adjust and recharge, especially when you're dealing with morning sickness. Take naps when you can, and don’t feel guilty about needing more sleep. Listen to your energy levels and pace yourself. Staying hydrated is also key. Nausea can make it tough to keep fluids down, but taking small sips of water or drinks throughout the day can help to prevent dehydration. Pregnancy is overwhelming, so leaning on loved ones when you need help is essential. Whether it’s helping with meals, household chores, or just offering words of encouragement, a loved one’s support can make a world of difference. Finally, listening to your body’s needs means tuning into what feels right for you—whether it's eating small meals more often, avoiding certain smells or foods, or taking breaks when needed. Be gentle with yourself; you're doing an amazing job!   References1 Society of Obstetricians and Gynaecologists of Canada. Nausea and vomiting. Pregnancy Info. Accessed December 2024. https://www.pregnancyinfo.ca/your-pregnancy/nausea-and-vomiting/2 HealthLink BC. Pregnancy: Dealing with morning sickness. Updated November 2022. Accessed December 2024. https://www.healthlinkbc.ca/pregnancy-parenting/pregnancy/your-health-during-pregnancy/pregnancy-dealing-morning-sickness3 Public Health Agency of Canada. Your guide to a healthy pregnancy. Updated September 2024. Accessed December 2024. https://www.canada.ca/en/public-health/services/health-promotion/healthy-pregnancy/healthy-pregnancy-guide.html4 Society of Obstetricians and Gynaecologists of Canada. Symptoms of pregnancy. Pregnancy Info. Accessed December 2024. https://www.pregnancyinfo.ca/your-pregnancy/healthy-pregnancy/symptoms-of-pregnancy/

As you embark on this exciting journey, being active will benefit both you and your baby. Experts recommend that, unless there is a complication that prevents exercise, pregnant women  should aim for at least 150 minutes of moderate-intensity exercise per week.1 Don’t worry, it’s not as overwhelming as it may sound. We’ve made a guide to help you every step of the way. Consult your healthcare provider before starting any new exercise or if you have any questions.  Being active is important for you and baby Exercise offers numerous benefits, from boosting your mood to improving your physical health. It can also be a prescription for reducing the risk of complications like gestational diabetes, preeclampsia, and excessive weight gain.1  In addition, exercise can help prevent back pain, relieve constipation, improve sleep, and boost your energy levels, making those first few months of pregnancy more comfortable.2 And it’s not just beneficial to you! Regular exercise can also be beneficial for your baby.1 Research shows that exercise can lower the chance of birth complications, such as a larger-than-average baby (macrosomia) or the need for a Caesarean section.1 Choose exercises with low risk of falling and talk to your doctor if you think you have any condition that may prevent you from exercising. How much exercise do you need? The goal is at least 150 minutes of moderate-intensity physical activity per week, ideally spread across at least three days.1 You can start with short sessions, especially if you're new to exercise, and work your way up. For example, begin with 15-minute sessions three times a week and gradually increase as your energy and stamina build. If you're already active, aim for 30-minute sessions five times a week, mixing in both aerobic and resistance exercises.  What types of exercise are best? Variety is key to getting the most out of your workouts. Incorporate different types of activities to keep things interesting and impactful. Aerobic activitiesAerobics help strengthen your heart and lungs. Aim for activities that are low-impact and avoid anything where you risk falling. Think brisk walking, swimming, or dancing.  Strength trainingStrengthening your muscles and bones can improve your posture and make daily tasks easier as your body changes. Try modified weight training or resistance band exercises. Be sure to always listen to your body and avoid overexertion. Flexibility and stretchingPregnancy puts extra strain on your muscles and joints, making gentle stretching or yoga good choices. These activities help keep your body mobile, improve balance, and relax your mind. Pelvic floor exercisesExercises like Kegels strengthen the muscles that support your bladder and uterus. These are especially important as they help reduce the risk of urinary incontinence and support recovery after birth. Making and modifying your routine  Staying consistent with exercise is all about building it into your routine. If you’re struggling to stick to your solo workout schedule, try joining a group class! It’s a great way to stay motivated and an opportunity to meet other parents. As your pregnancy progresses, your body will change, and your exercise routine may need to be adjusted. If you experience discomfort, make modifications to ensure you’re still comfortable and safe, and talk to your doctor if you have concerns. If you’re just starting, take it slow. The key is to enjoy the process and focus on how exercise makes you feel. Whether it's the energy boost or the improved mood, the benefits are worth it.  Safety tips While staying active is encouraged, there are a few precautions to keep in mind. Avoid overheating: Pregnancy makes it harder for your body to regulate temperature, so be sure to drink plenty of water and avoid exercising in hot conditions. Wear the right gear: Make sure you dress comfortably! Proper shoes and a supportive bra are essential (especially as your breasts become tender). Take breaks: If you feel faint, dizzy, or short of breath, stop and rest. Steer clear of risks: Stay away from exercises that involve a risk of falling or contact, like high-impact sports, horseback riding, or scuba diving. Top takeaways Staying active during pregnancy is an important part of keeping you and your baby healthy. Exercise doesn’t have to be complicated and overly time-consuming. Prioritize finding fun ways to stay active that make you feel good. Here’s to a happy, healthy pregnancy—one step at a time!   References 1 Mottola MF, et al. Joint SOGC/CSEP Clinical Practice Guideline No. 367. 2019 Canadian Guideline for Physical Activity throughout Pregnancy. JOGC. 2018;40(11):1528-1537. 2 Society of Obstetricians and Gynaecologists of Canada. Exercise during pregnancy. Pregnancy Info. Accessed December 2024. https://www.pregnancyinfo.ca/your-pregnancy/healthy-pregnancy/exercise-during-pregnancy/ Public Health Agency of Canada. Healthy pregnancy guide. Updated September 2024. Accessed December 2024. https://www.healthlinkbc.ca/pregnancy-parenting/pregnancy/your-health-during-pregnancy/exercise-during-pregnancy Society of Obstetricians and Gynaecologists of Canada. New Canadian guideline prescribes exercise for healthier pregnant women, healthier babies. Updated May 2019. Accessed December 2024. https://sogc.org/en/en/content/featured-news/new-canadian-guideline-prescribes-exercise-for-healthier-pregnant-women-healthier-babies.aspx

Breast milk is the ideal nutritional start for babies. In fact, experts recommend breastfeeding exclusively for the first six months of baby’s life and continuing up until two year and beyond. 1-3 Whether you choose to breastfeed, formula feed, or combine them, knowing when your baby is hungry or full can help you meet their needs – from day one! Recognizing Hunger and Fullness Cues4 0-6 months Your baby’s stomach is tiny, so they’ll need small, frequent feedings to keep them full and with a happy belly. You can count on 8-12 feedings per day to help them grow strong and healthy. When your newborn is hungry, look for these clues: Opening mouth wide when nipple brushes lips or when cheek is stroked  Rooting for nipple Bringing fingers or hands to mouth Crying as a late sign of being very hungry When your newborn is full, you may notice:  Releasing of the nipple Slowing down or stopping sucking Falling asleep (keep an eye out for a little smile!) To learn more about feeding and the tips, techniques and positions to enhance your bond with baby, check out our Guide to Feeding Your Newborn. 6-12 months As baby grows from a newborn to an infant, feeding frequency will slow. Whew! Try working towards 3-5 breast milk and/or baby formula feedings, while offering 2-3 nutritious complementary foods and 1-3 snacks per day. Hunger cues will have also evolved since their newborn stage. Look out for your baby: Showing excitement or reaching out when food is presented Opening mouth wide and leaning toward spoon, nipple or bottle Fussing as a late sign of being very hungry Once full, your infant may show you by:  Getting easily distracted and looking elsewhere. Spoon or nipple is batted away Leaning back, clenching mouth, turning head or pushing away from nipple or food 12+ months Welcome to the toddler stage! By now, a variety of appropriate solid foods may be offered regularly alongside breast milk or formula as part of a balanced diet. Keep an eye out for these hunger cues:  Expressing desire for food with words, gestures or sounds Leading you to the fridge or cupboard, pointing to the desired food When full, your toddler may start: Shaking their head Using phrases like "all done," "no more" or "get down" Becoming easily distracted or playful with food   References : 1. Government of Canada, 2023.Nutrition for healthy term infants: recommendations from birth to six months. Accessed 2024 September. URL: https://www.canada.ca/en/health-canada/services/canada-food-guide/resources/nutrition-healthy-term-infants/nutrition-healthy-term-infants-recommendations-birth-six-months.html 2. Canadian Paediatric Society, 2020. Breastfeeding. Accessed 2024 September. https://caringforkids.cps.ca/handouts/pregnancy-and-babies/breastfeeding 3. World Health Organization, 2023. Infant and Young Child Feeding. Accessed 2024 September. https://www.who.int/news-room/fact-sheets/detail/infant-and-young-child-feeding 4. Canadian Paediatric Society, 2020. Feeding your baby in the first year. Accessed 2024 September. https://caringforkids.cps.ca/handouts/healthy-living/feeding_your_baby_in_the_first_year

The decision to introduce or supplement with formula doesn’t mean it’s the end of your breastfeeding journey. Many parents successfully use a combination of breastfeeding and formula feeding to support their baby’s healthy growth and development. If you’re wondering about supplementing with formula, a conversation with your doctor can help you decide what’s best for your baby’s needs. They can provide guidance based on your baby’s health, feeding habits, and growth patterns. Tips for Introducing Formula Before making changes to your baby’s feeding routine, please speak with your doctor to ensure it is the best decision for your family. If you are looking to make the transition to supplementing easier, follow these tips: If you can, wait to supplement until breastfeeding is established. Try bottled breast milk to help them adjust to a bottle. Maintain the breastfeeding parent’s breast milk supply by pumping after each bottle feeding. Pick a time when your baby is calm and happy to introduce the bottle, take a gradual approach. Position your baby properly and in a semi-upright position, skin-to-skin when possible. Consider combo-feeding – alternating between breast milk and formula feedings. Formula should always be prepared separately from breast milk. For step-by-step instructions on introducing your baby to formula, read our guide. Choosing the Right Formula for Your Baby If you decide to begin supplementing with baby formula, look for a formula with: Partially broken-down proteins: These are proteins broken down into smaller pieces, making them easy to digest. Probiotics: Probiotics are part of what gives breast milk its natural protective qualities and helps support the development of a healthy tummy.2 2’-FL: 2’-FL is one of the most abundant types of human milk oligosaccharide (HMO) present in breast milk, and has been shown to support baby’s digestive health and developing immune system.3,4 DHA: DHA is an Omega-3 fatty acid naturally found in breast milk that supports baby’s brain and eye development. Good Start® Plus 1 formula, our closest formula to breast milk, contains the unique combination of our exclusive Comfort Proteins®, which are 100% whey proteins partially broken down for small tummies, Probiotic B. lactis, 2’-FLǁ, and expert recommended levels of DHA5. References : ǁ Not derived from human milk.  1. Cleveland Clinic, 2024. Feeding Your Baby: How and When to Supplement With Formula. Accessed 2024 September. https://health.clevelandclinic.org/breast-milk-formula 2. Holscher H, et al. JPEN. 2013;36(1):106S-116S. 3. Bode L, et al. Glycobiology. 2012;22(2):1147-1162. 4. Goehring K, et al. PLoS One. 2016;146(12):2559-2566. 5. ADA/DC. J Am Diet Assoc. 2007;107:1599-1611.

The Link Between Gut Health and Immunity As a parent, you know that keeping your baby healthy is a top priority. What you may not realize is how closely gut health and immunity are connected. In fact, a large portion (70-80%) of our body’s immune cells reside in the gut.1 A healthy gut helps support your baby’s digestion and supports their developing immune system. Supporting Your Baby's Developing Gut & Immune System  Nutrition plays a key role in developing our immune system. That’s because our digestive tract and our immune system work together very closely. From birth, your baby’s gut microbiome—the community of beneficial bacteria in their digestive system—begins to form. This development is important for both the digestive tract and immune system.  Your baby’s immune system continues to develop after birth. This happens when they come into contact with all kinds of microorganisms (bacteria), from mom’s birth canal, mom’s skin, and breast milk.2-4 What are Probiotics? Probiotics are live, safe microorganisms, which, when taken in adequate amounts, can provide certain health benefits, particularly in influencing the digestive and immune systems.5 Each probiotic strain has its own unique benefits. For instance, Bifidobacterium lactis has been clinically shown to help support a healthy gut microflora and the development of a healthy immune system8,9, while Limosilactobacillus reuteri (also known as L. reuteri) has been clinically shown to help reduce crying time in colicky breastfed infants.10 Why Probiotics Matter Proper nutrition that includes probiotics – whether from breast milk or another source – can help support your baby’s gut and immune system development. For parents who cannot, or choose not to breastfeed, there are infant formulas that contain added probiotics. The probiotics added to certain Good Start® formulas are specifically chosen for their ability to help support your baby’s gut health. These probiotics help maintain a balance of good bacteria in the gut. Good Start® Plus Stage 1 powder formula is our closest formula to breast milk and has the combination of our exclusive Comfort Proteins®, Probiotic B. lactis, 2’-FL, and expert recommended levels of DHA.11 Designed for babies with tummy troubles, Good Start Soothe™ formula is the only infant formula with Probiotic L. reuteri and has been shown to help reduce fussiness with the first bottle.**,12 If you have any questions about probiotics or feeding your baby, speak with your doctor.   References:   * All breastfed, full-term infants in Canada should receive a daily vitamin D supplement of 10 μg (400 IU).** Study results among parents of fussy infants.1. Wiertsema SP, et al. 2021. Nutrients. 9;13(3):886.2. Gueimonde M, et al. Neonatology. 2007;92:64–66. 3. Cabrera-Rubio R, et al. AJCN. 2012;96:544–551. 4. Khodayar-Pardo P, et al. Journal of Perinatology. 2014;27 Mar: 1–7.5. Joint FAO/WHO Expert consultation on evaluation of health and nutritional properties of probiotics in food including powder milk with live lactic acid bacteria, October, 2001. 6. Saavedra JM. Nutr Clin Pract. 2007;22:351–65. 7. Yoshioka H, et al. Pediatrics. 1983;72:317–21.8. Langhendries JP, et al. JPGN. 1995;21:177-181. 9. Holscher HD, et al. JPEN. 2013;36(1):106S-117S.10. Chau K, et al. J Pediar. 2015; 166(1):74-78.11. ADA/DC. J Am Diet Assoc. 2007;107:1599-1611.12. Czerkies L, et al. J Pediatr Health and Nutr. 2019;1(1):19-26.  

A holistic guide to feeding: breast, bottle and combination Learn as much as you can about feeding before your baby arrives. Familiarizing yourself with tips, techniques and positions will enhance your bond with your little one while ensuring that your baby receives essential nutrients for a good start. The benefits of breastfeeding Embrace the power of Mother Nature: breast milk - the ideal nourishment, created by your body for your precious baby. Not only does it keep newborns healthy and strong, but it's also great for infants’ emotional well-being.Breastfeeding offers many benefits for both you and your baby. Health Canada and the World Health Organization (WHO) recommend exclusive breastfeeding for the first six months of life with continued breastfeeding up to two years of age and on, or for as long as you can.1-3 Here are some key benefits of breast milk to consider: Optimal nutrition: Breast milk contains the ideal combination of nutrients*, antibodies, and enzymes tailored to meet your baby's unique needs, supporting their growth and development.2 Immune protection: Breast milk contains naturally protective compounds, like antibodies, probiotics, and human milk oligosaccharides, that all help protect your baby against infections and illnesses while supporting their developing immune system. Bonding and emotional connection: The close physical contact during breastfeeding promotes a strong emotional bond between you and your baby, creating a sense of security and comfort. Ready? Set? Breastfeed! When do you start to breastfeed? Right away! Experts advise that mothers start breastfeeding within an hour of giving birth. This promotes immediate bonding and provides essential health benefits for both mother and baby. Feeding frequency: what’s the schedule? Keep it simple: Feed your baby whenever they seem hungry. Plan to feed every 2-3 hours, even during those nighttime awakenings—around 8-12 times within a 24-hour period. Having your newborn nearby while you sleep ensures that you can feed whenever your little one wakes or gets hungry. And don't forget, the more your baby nurses, the more milk your body will make.4 Feeding Positions     Finding the right position for breastfeeding is key. Experiment with the options listed below and pick the one (or more) that feels comfy for both you and your little one. Cradle hold: This classic position involves holding your baby's head in the crook of your arm, with their body turned towards you. It is a comfortable and secure position for most mothers and babies. Cross-cradle hold: Similar to the cradle hold, but with your opposite hand supporting your breast. This position offers more control and is often recommended for newborns and premature babies. Football hold: Ideal for mothers after a cesarean birth or for those with large breasts, the football hold involves tucking your baby under your arm, with their legs extended towards your back. Side-lying position: This position allows for comfortable breastfeeding in bed, particularly useful for night feedings. Lie on your side with your baby facing you, aligning your bodies for easy access. Laid-back position: Embrace the laid-back breastfeeding position, also known as biological nurturing, allowing babies to instinctively latch and feed while promoting relaxation for mothers. Remember, the key to finding the right feeding position is comfort for both you and your baby. Don't hesitate to experiment and seek guidance from healthcare professionals or lactation consultants for personalized support. Once you’ve achieved a strong latch, repeat the process Getting your baby to latch on properly can take some practice. But don’t worry! Once you’ve secured that strong latch, baby will consistently want to return for more. Remember, repetition is key. Create a calm environment. Be in a place where you can be relaxed and calm. Try different breastfeeding holds to make sure you are comfortable. Let your baby lead. If baby is not hungry, they might stay curled against your chest, and that’s okay. You can try again later. If baby is bobbing their head or rooting, or you sense baby might be hungry, try tickling the baby’s lips to encourage baby to latch. Signs of success As a new parent, it's crucial to know when breastfeeding is going smoothly - it's not just about fulfilling your little one's hunger. Breastfeeding is a time for you and your baby to bond and for them to receive essential nutrients to grow healthy and strong. Here are a few signs to watch for. The latch feels comfortable to you and does not hurt or pinch. You hear or see your baby swallow. Your baby is producing wet and dirty diapers. Formula feeding: nourishment with care While breastfeeding is the ideal food for baby during the first six months of life, some families cannot or may choose not to exclusively breastfeed. Health Canada recommends cow milk-based commercial infant formula for infants who are not exclusively fed their mother’s breast milk.1 Infant formulas are designed to provide the recommended amounts of essential nutrients – like protein, fat, carbohydrate, vitamins and minerals for baby's healthy growth and development. Choosing the right formula: All infant formulas in Canada meet strict nutritional standards and support baby’s growth and development, but not all formulas are the same. Talk with your doctor to find a formula that meets your baby's nutritional needs. Proper sterilization and preparation: Sterilize bottles, nipples, and other feeding equipment before and after each use. Also, follow the instructions on the product label to ensure you accurately prepare the formula. Establish a feeding routine: Create a feeding routine that fits your baby's needs. Keep an eye out for their hunger and fullness cues—they might change from day to day! Combining breastfeeding and formula feeding Lots of parents choose to mix breastfeeding and formula feeding, which provides flexibility to meet both baby's and family's needs. This is called supplementing, mixed or combination feeding. It may come in handy if moms encounter challenges with feeding or are anticipating schedule changes, like returning to work. Baby's weight fluctuations explained Whether you are breastfeeding, formula feeding or both, recognize that it is common for newborns to temporarily lose weight in the early days of life. This can be frightening for new moms who are afraid that their baby may not be receiving the necessary nutrients. This weight loss usually stops after the first few days.4 Baby’s growth will be closely tracked by your doctor at your well-baby visits. Weight fluctuations may be part of their natural growth and development. Reach out to your doctor if you have any concerns about how your baby is growing.Parents, it's important to remember that regardless of the feeding method you choose, the well-being of both you and your baby is what truly matters. Your baby's health and happiness, along with your own, are top priorities. Every baby is unique, so trust your instincts and seek guidance from your doctor as you navigate this feeding journey together. Your intuition combined with your doctor’s guidance will ensure a smooth and fulfilling experience for both you and your little one.*All breastfed and partially breastfed babies in Canada should receive a 400 IU (10 μg) vitamin D supplement each day. References: 1 Government of Canada. (2023.) Nutrition for healthy term infants: recommendations from birth to six months. Accessed 2024 April. URL: https://www.canada.ca/en/health-canada/services/canada-food-guide/resources/nutrition-healthy-term-infants/nutrition-healthy-term-infants-recommendations-birth-six-months.html 2 Canadian Paediatric Society. Caring for Kids. (2020.) Breastfeeding. Accessed 2024 March.URL: https://caringforkids.cps.ca/handouts/pregnancy-and-babies/breastfeeding3 World Health Organization. (2023.) Infant and Young Child Feeding. Accessed 2024 February. URL: https://www.who.int/news-room/fact-sheets/detail/infant-and-young-child-feeding4 Government of Canada. (2023). Ten valuable tips for successful breastfeeding. Accessed 2024 April. URL: https://www.canada.ca/en/public-health/services/publications/healthy-living/valuable-tips-successful-breastfeeding.html

*For informational purposes only. Not intended to be medical advice. Consult your healthcare provider for any questions about your or your baby's health.  Bringing a beautiful new life into the world is a miraculous, intense, sometimes overwhelming experience. And in the midst of this beautiful chaos – the diapers, feedings, and sleepless nights — it's easy to forget about the person who brought this bundle of joy into existence — you, YES, you! Self-care isn't selfish; it's a necessity. Taking care of yourself after giving birth is just as crucial as caring for your newborn. From sneaking in some well-deserved rest to nourishing your body and soul, let's dive into some self-care tips crafted especially for you, the superhero who just delivered a tiny human.    Ask for help: It's okay to ask for help. Whether you need assistance with household chores, baby care, or simply someone to lend a listening ear, don't hesitate to reach out to your support system. Remember, you don't have to do it all alone, and accepting help doesn't make you any less of a supermom.   Practice self-compassion: Cut yourself some slack, mama. You're doing an incredible job, even on the days when everything feels like a chaotic mess. Be kind to yourself, celebrate your victories (no matter how small), and don't dwell on the moments when things don't go as planned. You're learning and growing every step of the way, and that's something to be proud of.  Rest and recover: After childbirth, your body needs time to heal. Rest is not a luxury but a necessity. Allow yourself to nap when your baby sleeps, ask for help when you need it, and don’t worry – your baby will eventually sleep for longer stretches and one day through the whole night!     Nourish your body: Incorporate leafy greens, fruits, whole grains, proteins, and healthy fats into your diet. Focus on eating a variety of healthy foods for meals and snacks will give you the energy you need to care for your baby.  Continue to take your prenatal multivitamin with at least 0.4 mg of folic acid. And don't forget to stay hydrated—keep a water bottle handy wherever you go, and remember you will need a little more if you are breastfeeding.   Move your body: Even gentle movement can work wonders for your mood and energy levels. Work back up to 150 minutes of moderate intensity physical activity per week.  This could include short walks with your baby in a stroller or carrier, practice some gentle postpartum stretching or yoga, or simply dance around the kitchen to your favorite tunes. Find what feels good for your body and make it a priority, even if it's just for a 20 minutes each day.  “Baby blues” awareness: It’s common to feel overwhelmed, sad and even weepy in the weeks  after delivery. Fluctuating hormones, and the physical and emotional changes that come with having a baby, alongside anxiety about caring for your newborn and sleep deprivation can all contribute to "baby blues." Sometimes the baby blues do not go away. Trust yourself and recognize that if these feelings persist or get worse, you should talk to your doctor or healthcare provider.   Connect with other new parents: There's nothing quite like bonding with other parents who are going through similar experiences. Join a new parents' group in your community, or connect with fellow parents through social media, such as the Good Start™ Baby Club channels. Sharing your triumphs, struggles, and laughs with others who understand can provide invaluable support and reassurance.    As you navigate your new normals of parenthood, please don’t feel guilty about prioritizing your own well-being while you care for your little one. It’s important to practice self-care and be kind to yourself during this profound transition. Remember, you are strong, resilient, and capable of amazing things. And caring for yourself is not selfish; it is a gift to both you and your baby. So, take a deep breath and give yourself a pat on the back, knowing that you are doing your best each day. You've got this.    References:  Health Canada. Your guide to postpartum health and caring for your baby. 2023. Your Guide to Postpartum Health and Caring for Your Baby - Canada.ca Accessed April 2024.   Davis, GA, et al. Society of Obstetricians and Gynecologists of Canada, (SOGC), & SOGC Clinical Practice Obstetrics Committee. Exercise in Pregnancy and the Postpartum Period. JOGC. 2003;25(6):516-522.    Health Canada. Parents: Your Feelings after Your Baby is Born. 2018. https://www.canada.ca/en/public-health/services/publications/healthy-living/your-feelings-after-baby-born-nobodys-perfect.html Accessed April 2024. 

As the much-awaited moment of childbirth approaches, it's completely normal to feel uncertain or nervous about your labour and delivery. Let’s calm those nerves! From recognizing the early signs that labour has begun, to knowing when it's time to contact your doctor, we’re here to help you navigate the journey of childbirth.    Oh Baby! 10 early signs that labour is underway  Nesting: This often is considered an “old wives’ tale,” but if you have a burst of energy, or the urge to clean and organize, this could be a sign that your baby is on the way.  Braxton-Hicks: These ‘false’ contractions can start halfway through the pregnancy, but they tend to increase in frequency and intensity as you get closer to delivery.  Dropping or Lightening: This phenomenon is commonly referred to as "lightening" because you might physically feel lighter. As baby drops down further into your pelvis to prepare for birth, you might find it easier to breathe now that baby is no longer putting heavy pressure on your diaphragm.  Effacement: In the last month of pregnancy, the cervix will begin to stretch and thin. This is an indication that the lower portion of the uterus is preparing for delivery, as a thinner cervix dilates more easily. ¹ Dilation: This is the process of the cervix opening in preparation for childbirth. ¹ Your healthcare provider can help you determine how many centimeters you have dilated as you approach your delivery date. Water Works: If your water breaks or you experience a heavy gush or light leak of fluid, it's essential to inform your doctor. This could be a sign that labour is underway. ¹ Bloody Show: During pregnancy, a mucus plug protects your cervix. As your body gears up for labour, it says goodbye to this plug, and that is called a “show.” ² The mucus might have a hint of pink or blood. It's a sign that labour might be near, but don't worry if you don't notice it – not everyone does! Backache: Nagging aches or mild pains in your lower back could be from increased pressure to your pelvic area. ³ This also could be a signal that baby is ready.  You Gotta Go: Increased urination, loose stools, diarrhea and/or feeling like you need to go to the bathroom more often (even more so than before) is a common early sign of labour. ⁴ Regular Contractions: When your contractions increase in intensity and frequency, this is the telltale sign that your baby is ready to join the world. Start recording the time each contraction begins and how long they last. Contact your doctor or midwife when your contractions follow a consistent pattern and are occurring closer together. ² As your due date approaches, look for these subtle signals that the big day is near. From nesting instincts kicking in to unusual bursts of energy, these signs can be both exciting and reassuring. Talk to your doctor or midwife if you have any questions about the signs that labour is starting.  * For informational purposes only. Not intended to be medical advice. Consult your physician for any questions about your or your baby's health.    References:   ¹ Society of Obstetricians and Gynaecologists of Canada. PregnancyInfo.ca. Labour 101. Accessed 2024 March. URL: https://www.pregnancyinfo.ca/birth/labour/labour-101/  ² American Pregnancy Association. Signs of Labor. Accessed 2024 February. URL: https://americanpregnancy.org/healthy-pregnancy/labor-and-birth/signs-of-labor/  ³ HealthLinkBC. Labour and Delivery. Accessed 2024 April. https://www.healthlinkbc.ca/pregnancy-parenting/labour-and-birth/labour-and-delivery     ⁴ Government of Canada. Your guide to a healthy pregnancy. Accessed 2024 February. URL: https://www.canada.ca/en/public-health/services/health-promotion/healthy-pregnancy/healthy-pregnancy-guide.html    

Welcoming a new baby is one of life's most exciting adventures, and as you enter the home stretch of your pregnancy, comfort and preparation are key. The third trimester brings a unique set of challenges as your belly grows to accommodate your little one.   Here are some examples of common symptoms that you may experience and tips on how to help maximize your comfort:   Back discomfort: Consider resting on a firm mattress, cuddling a pillow between your knees, or embracing the added support of a prenatal belt. Try applying tender heat or a gentle massage to help relieve strain and tension.   Constipation: Drink lots of water and eat high fibre foods, such as vegetables, whole grains, and fruit.  Talk to your doctor before taking any stool softeners or laxatives.     Difficulty sleeping: Embrace a regular sleep schedule and create a cool, peaceful bedroom that invites you to relax.  Heartburn: Avoiding heartburn-triggering foods like coffee, pop, spicy and high-fat foods, particularly near bedtime.   Leg cramps: Hydration, gentle activity, and calf stretches can be effective rituals to reduce cramps.  Fatigue: Stay energized with a healthy balanced diet and mild to moderate exercise.     If you have any concerns or questions about your health, talk to your healthcare provider.      References:   Health Canada. Your Guide to a Healthy Pregnancy. 2023. https://www.canada.ca/en/public-health/services/health-promotion/healthy-pregnancy/healthy-pregnancy-guide.html. Accessed April 2024.    

Creating the perfect nursery for your upcoming bundle of joy is more than just choosing the right colours and adorable decor. It's about crafting a space that feels like home for both you and your baby. Your little one's nursery should be a sanctuary of safety and comfort. As you prepare this special space, consider the following tips:  Baby's sleep space: For the first 6 months, your baby's safest sleeping position is on their back in a crib, cradle, or bassinet that meets the current Canadian safety regulations. All you need is a tight-fitting mattress and a fitted sheet designed for the mattress.  Nursery decor: Focus on decorating the room – not the crib, cradle or bassinet. While bedding sets, pillow and bumper pads (even mesh ones) look nice, they are not safe for your baby. Any loose or soft items in your baby’s crib can pose a suffocation risk. Anchor the furniture in the nursery to a stud or with heavy-duty drywall anchors to prevent accidental falls. You can also use anchors designed for specific types of furniture.  Sleep sacks: Many parents use sleep sacks to keep their babies warm at night. Make sure the sacks are the right size for your newborn.   Prep station: A bedside cart or basket can keep all the necessities close by.  The right lighting: Consider installing blackout blinds or curtains to regulate light.  Make it cozy: Make sure to include a cozy chair for yourself to enjoy those precious moments of cuddling or feeding.  By ensuring the nursery is a serene and secure environment for your baby, you're setting the stage for a smoother transition into this exciting new chapter of life. Remember, the key is in preparation and creating a loving, calm oasis for both you and your newborn.     References:  Health Canada. Setting Up a Safe Nursery. 2023. https://www.canada.ca/en/public-health/services/safe-sleep/setting-up-nursery.html Accessed April 2024.  

Congratulations! You're on the incredible journey of bringing new life into this world. As your due date approaches, it's time to start thinking about what to pack in your hospital bag. Having everything you need at your fingertips can offer you calmness and comfort during your hospital stay. A thoughtfully packed bag also supports your postpartum recovery, helping you to feel your best. Feel free to make this list your own - add your personal favorites to ensure you have what you need for the special delivery. So let's dive into the ultimate hospital bag checklist to make sure you're prepared for the big day!  Essential documents: First things first, gather all your important documents. These may include:   identification insurance information birth plan list of your current prescriptions other hospital or medical paperwork. This could include an authorized hospital visitation list or a cord blood donation form. _________________________________________ _________________________________________ Having these documents readily available will save you time and help ensure a hassle-free admission process. Comfy clothing: Packing soft, stretchy and loose-fitting clothes is the key to comfort for your stay. Remember to bring:  nightgown or birthing gown (if you choose to deliver in your own gown versus something provided by the hospital) robe comfy pajama pants (you might prefer darker colors, in case there are accidents) nursing bras or tanks favorite slippers cozy socks (if you want something other than the grippy hospital socks) don't forget a going-home outfit, keeping in mind that you may still have a baby bump post-delivery. You might also want to choose an outfit that makes it easy to nurse or feed your newborn.  _________________________________________ _________________________________________ Hygiene heroes: Bringing your own toiletries will help you feel fresh during your stay. Pack travel-sized items such as: toothbrush and toothpaste shampoo and conditioner face wash or make-up remover favorite face moisturizer hand cream hair ties or scrunchies brush or comb trusted lip balm _________________________________________ _________________________________________ Recovery care: After giving birth, your body will need a little TLC. While the hospital may have some of these items for you, you might be more comfortable if you plan to bring your own: personal water bottle to help you stay hydrated peri bottle for post-partum pain or personal care ice pack or cold pack disposal undies maternity or disposal pads nipple cream, if you plan to nurse nursing pads supportive belly binder or maternity belt nursing/feeding pillow small lap blanket favorite pillow from home to help you rest. Be sure to have a bright pillowcase so that it’s easily distinguishable from the hospital pillow _________________________________________ _________________________________________ These essentials will not only provide much-needed relief, but they’ll also help in your recovery journey. Entertainment essentials: During the early stages of labour or while waiting for things to progress, having snacks and entertainment options on hand can help to distract and relax you. Consider packing: your favorite snacks, such as dried fruit, trail mix or crackers extra-long phone cord and charger a personal fan to stay cool a white noise machine to help you rest reading material, such as book or a magazine your favorite TV shows or podcasts downloaded onto your phone or tablet a portable speaker so you can listen to your favorite playlists. Consider creating playlists for delivery, and possibly a soothing playlist for post-delivery relaxation _________________________________________ _________________________________________ Baby must-haves: We can't forget about your little one! These essentials will provide comfort to your baby during the transitions at the hospital and on the memorable ride home. Make sure to pack: newborn diapers wipes sterilized bottle with nipple Good Start® Infant Formula. Even if you plan to breastfeed, having formula* on hand can help you stay prepared 2- 3 sleepers – TIP: You may want to bring two kinds of sleepers – one with a zipper and another with a snap or button close. Zippers make for easier diapering, but babies who need additional monitoring might prefer the snaps to accommodate wires or tubes 2-3 onesies baby’s first blankie extra swaddling blankets cozy hat cute, comfy, photo-ready outfit to wear home _________________________________________ _________________________________________ *We believe that breastfeeding is the ideal nutritional start for babies Partner’s best: It's important for partners to be well-prepared too. Encourage your partner to pack their own hospital bag, complete with extra clothes, fresh socks, and a handy phone charger. Having these comfort items easily available can truly enhance the experience for everyone involved. Keep your bags in a handy spot so you both can be ready at a moment's notice. _________________________________________ _________________________________________ Happy packing! Preparing your hospital bag is an exciting step towards welcoming your bundle of joy into the world. By gathering these essentials, you'll be well-equipped to embark on your delivery journey with confidence and comfort. Remember, this list serves as a guide, and you can always tailor it to fit your personal preferences and needs. Wishing you a smooth labour and delivery, filled with love, empowerment and joy!

You may be thinking about changing your baby’s formula whether it’s due to their age or digestive issues like fussiness, gas and spitting up. Regardless of the reason, it’s best to speak with your doctor before switching your baby’s formula. Once you have the go-ahead, here’s some things to consider when doing the switch. Why switch baby formulas Many parents choose to switch formulas for different reasons such as adapting to different dietary needs or preferences, feeding issues, or transitioning to a different stage formula as their baby grows. How to switch formulas Start by replacing a small amount of your baby's feed with the new formula.  Gradually increase the amount of new formula with each feeding. Be patient, it can take up to 5 days for some babies to adjust.  How to choose which formula to switch to Talk to your baby’s doctor Your baby’s doctor should be consulted for any questions about your baby’s health.They know your baby's unique needs and can help guide your formula choice based on any potential intolerances or other dietary requirements your baby might have. Your doctor may recommend switching to a lactose-reduced or soy-based formula. If your doctor suspects your baby has an allergy, they may recommend hypoallergenic formula designed for babies with allergies. Choose the right stage Look for formulas that are age-appropriate for your little one. Different formulas are designed for different stages, such as newborns or infants 6 months and older. Read the label instructions Remember to carefully follow the preparation instructions on the label for the product you are using. Instructions can vary from product to product and between infant formula brands. Tips for switching formulas Give your baby 3 to 5 days to get used to the new formula: The adjustment could happen right away or it may take some time to adapt. While you’re transitioning, your baby may go through some other slight changes—mainly to their stool pattern, gas and how often they spit up. Minor changes to baby’s stool pattern, gas or how often they spit up are normal when transitioning to a new formula Make sure to follow the preparation and storage instructions on the label for each formula.   Is switching formulas safe? Switching baby formulas is generally considered safe and common but it's important to talk to your baby’s doctor before making any changes. Why choose GOOD START®? GOOD START formulas are tummy friendly and easy to digest*. Designed with baby’s comfort in mind, only GOOD START formulas have comfort proteins, which are 100% whey proteins that have been partially broken down using our unique process for small tummies. Whenever you may decide it’s time for formula, choose GOOD START PLUS. It’s our closest formula to breast milk and the only non-GMO† baby formula with Comfort Proteins™, Probioticsǂ, DHA, and 2’-FL. Switching to a formula for sensitive stomachs Designed to give sensitive tummies extra comfort, GOOD START SOOTHE is easy to digest* and has 30% less lactose compared to other GOOD START milk-based formulas. It is our most advanced formula for fussy tummies and is the only formula with probiotic L. reuteri. Over 90% of parents who switched to GOOD START SOOTHE said their baby was less fussy after the first feed.1 *Like all infant formulas †Ingredients not genetically engineered. ǂ Probiotics only in powder format. 1. Czerkies L et al., JPHN. 2019;1(1):19-26.