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Feeding a toddler can be quite an adventure! These early years are important for your child’s growth and development, and for establishing lifelong healthy eating habits. By creating a regular schedule of meals and snacks, offering a variety of foods from Canada’s Food Guide, and making mealtimes positive family experiences, you can help your toddler grow and thrive. Here are some tips to set your little one up for success: Encouraging Healthy Eating Habits Building a positive relationship with food and mealtimes early on can help set your toddler up for better eating habits later in life. Here are some ways you can foster a balanced approach1: Eat together as a family: When you share meals with your toddler, it not only gives them the chance to observe healthy eating and social behaviors, but it also helps shape their food preferences and eating habits based on the choices and attitudes they see. Keep a consistent routine: Serving meals and snacks at regular times each day helps your toddler understand mealtime expectations and feel more secure. Offer a variety of foods: Introducing different flavours, colours, and textures early and often can help increase your toddler’s acceptance of new foods and prevent nutrient gaps. Create distraction-free meals: Turn off screens and put away toys during mealtimes. This helps your toddler focus on eating and learn to listen to their natural hunger and fullness cues. Transitioning from Bottle to Cup Switching from a bottle to a cup is an important developmental milestone that supports oral and motor skill development. With your help, you can make this transition smooth and positive2: Start early: Around six months of age, offer small sips of water from an open cup to help your baby begin developing drinking skills, alongside breastfeeding or formula-feeding. Make it gradual: Gradually offer an open cup at mealtimes, giving your toddler small amounts of fluid while slowly reducing bottle feedings. Choose healthy beverages: In the first year, breast milk and/or infant formula should remain your baby’s main source of nutrition. Between 9 and 12 months, you can start offering whole (3.25% M.F.) cow’s milk once your baby is eating a variety of iron-rich foods. Toddlers need lots of energy so continue to give them up to 500 mL (about 2 cups) of whole milk per day until they are 2 years old. If your toddler is thirsty, offer water instead of fruit juice. Managing Picky Eating Picky eating is a common phase in toddlerhood, but with patience and consistency, you can help your child develop a healthy, balanced diet3: Be patient with new foods: It’s normal for toddlers to need multiple exposures before accepting a new food. Keep offering a variety of healthy options without pressure. Be a role model: Your toddler is more likely to try new foods when they see you enjoying them too. Get them involved: Let your toddler help with simple tasks like washing vegetables or stirring ingredients. Being involved in meal preparation often makes them more excited to eat. Stick to a routine: Offering regular meals and snacks at consistent times helps your toddler know what to expect and supports better eating habits. By creating a positive, structured mealtime routine and offering a wide variety of foods, you can support your toddler’s healthy growth and set the stage for lifelong positive eating habits. Toddlerhood is an important time for building healthy eating patterns. For more information, additional support, or if you have any questions, speak with your healthcare provider. Footnotes: 1. Health Canada, Canadian Paediatric Society, Dietitians of Canada, & Breastfeeding Committee for Canada. 2014. Nutrition for Healthy Term Infants: Recommendations from six to 24 months.2. HealthyChildren.org, 2023. From Bottle to Cup: Helping Your Child Make a Healthy Transition. Accessed February 2025. https://www.healthychildren.org/English/ages-stages/baby/feeding-nutrition/Pages/Discontinuing-the-Bottle.aspx3. HealthLinkBC, 2022. Helping Your 1 to 3 Year Old Child Eat Well. Accessed February 2025. https://www.healthlinkbc.ca/healthlinkbc-files/helping-your-1-3-year-old-child-eat-well

By months nine or ten, you’ll notice how quickly your little one is developing. They’re exploring the world in new ways and showing off their growing motor skills. It’s an exciting time, and it’s easy to get caught up in these big, beautiful moments. But amid all the changes, don’t overlook physical activity! Incorporating active play into your baby’s daily routine helps lay the foundation for a healthy, active lifestyle as they grow. Health benefits and beyond Being physically active every day is essential for your baby’s healthy growth and development. It provides many benefits, including: Building strong bones. Boosting their mood and self-esteem.1 Supporting their heart and lungs. Improving their flexibility. The Canadian Paediatric Society recommends that infants should be physically active several times a day, including at least 30 minutes of supervised tummy time, which helps baby build the muscles they need to sit and crawl.1 When your baby becomes a toddler, they should reach 180 minutes of physical activity throughout their day, including structured and unstructured activity. Starting now will make the transition smoother. Tips for encouraging active play Here are four easy ways to keep your baby active and engaged. 1. Flex those muscles: Encourage your little one to be physically active throughout the day. The good news is that you don’t need fancy toys or equipment. Spending supervised time on the floor together, while baby crawls, rolls, and reaches for toys, will get those tiny muscles working! 2. Wiggle and wriggle: Try not to let your baby sit in the same position in a stroller, car seat, or highchair for too long. You want to keep them moving as much as possible, so aim for small, frequent bursts of play throughout the day. 3. Drink up, cutie pie: Active play can make your baby thirsty, so encourage sips of water throughout the day. Teach them good habits by drinking water alongside them. 4. Snooze on: A well-rested baby is a more active baby. At 10 months, your little one should be sleeping 12-15 hours in a 24-hour period, including naps.2 This will give your baby the energy they need to move and explore.  Top takeaways By making physical activity part of your baby’s day through play and supervised movement, you’re helping them build strength, flexibility, and confidence—and setting them up for a healthy, active future. 1 Canadian Paediatric Society, Caring for Kids. Physical activity for children and youth. Accessed April 2025. https://caringforkids.cps.ca/handouts/healthy-living/physical_activity 2 Canadian Paediatric Society, Caring for Kids. Healthy sleep for your baby and child. Accessed April 2025. https://caringforkids.cps.ca/handouts/healthy-living/healthy_sleep_for_your_baby_and_child

Introducing your baby to a variety of tastes and textures is a wonderful way to support their physical and sensory development. One of the most exciting milestones is when your baby starts eating finger foods. These early experiences go beyond simply feeding; they offer a chance to introduce your little one to new textures, flavours, and smells that will shape their relationship with food for years to come. When to offer finger foods Around eight months of age, babies may start to show interest in grasping small bits of food. At first, they’ll likely use their whole hand, but with practice they may refine their skills and start using their thumb and forefinger to pick up smaller bits of food with their pincer grip. This is a natural step in developing fine motor skills. Encourage them to try different foods in the next few months. The more they experiment with different tastes and textures, the more they’ll build diverse food preferences as they approach their first birthday.  At the family table When introducing finger foods, make sure your baby is seated and supervised while eating. Giving baby a sturdy plate or bowl with large openings will help them pick up food with their fingers more easily. And don’t worry about the mess! Finger feeding is not only fun, but an important way for your baby to learn about food, develop hand-eye coordination, and nurture their independence. Snack and meal ideas Babies have small tummies, so small meals and snacks work best. When introducing finger foods, it’s best to start with soft, easy-to-grasp options. Offer bite-sized pieces of soft foods like steamed veggies or fruits, like ripe banana pieces. Foods that dissolve quickly in the mouth and are easy to pick up, like well-cooked pieces of pasta, can also be introduced. When your baby starts to get the hang of chewing soft foods, you can gradually introduce more textured foods like grain snacks and bits of toast. Between eight to 12 months, your baby may be able to bite, and chew chopped foods and a greater variety of finger foods, including small pieces of soft meats, poultry, scrambled eggs, and cooked beans. You can also start offering foods from family meals (if they are made with little or no added salt or sugar). As you introduce finger foods, always be mindful of choking hazards. Avoid foods that can be swallowed whole, like grapes, whole nuts, or chunks of raw veggies. Keep track with our Baby Feeding Log A handy-dandy way to keep tabs on all of baby’s feeds, wet diapers, and sleep patterns is with our free printable tracker. It makes logging baby’s feeding journey a breeze! Download Feeding Log Top Takeaways: Embrace the mess! Introducing finger foods is an exciting time in baby’s development. Though it may get messy, this stage is essential. The textures and colours of baby’s food will stimulate their senses, and the variety of flavours they experience will lay the foundation for healthy eating habits in the future. So, embrace the mess and celebrate every bite with baby! Please consult your doctor if you have any questions about your baby’s feeding progress or diet.  HealthLink BC, 2024. Baby’s First Foods. Accessed April 2025. https://www.healthlinkbc.ca/healthlinkbc-files/babys-first-foods

Months seven and up with your little one bring a whirlwind of new discoveries and milestones. Your baby is becoming more independent, curious, and is eager to test and explore their growing motor abilities and social skills. Here’s what you can expect to see in the exciting months ahead, along with tips on how to encourage baby’s development. Milestone moment: It’s time to move Hold on to your hat, your baby is on the move. At seven months, your little one may be sitting up on their own already. From the sitting position, your baby may lean forward on their hands in a tripod position to support their body. Your little one will also start to stretch, bounce, and may even try to stand, especially when perched on their behind. They’re full of beans! To support your baby during these active months, engage in playful games like peek-a-boo and pat-a-cake. When your baby is leaning forward from the sitting position, offer toys they can reach for and bang together to boost the fun! Baby’s motor skills are also developing quickly, and they may start reaching for toys and even show frustration when playthings are taken away from them—which shows that their cognitive skills are growing. And here’s a pro tip: when you want to calm your little one down and get some rest, playing some classical music may do the trick. Top takeaways: Stay active and engaged with your baby. Encourage their exploration by creating safe spaces for supervised playtime on the floor. Milestone moment: Coordination in motion  By eight months, your baby is becoming more coordinated. They may be able to transfer objects from one hand to the other and will likely begin turning toys upside down to investigate them (so cute!). Baby’s fine motor skills are also improving, and they may start picking up smaller objects and “raking” them towards themselves. Stacking and nesting toys, such as cups and sturdy blocks, will provide your baby with hours of engaging play. At this stage, sitting up alone may no longer be enough to satisfy them. They might begin crawling, scooting along, and even pulling themselves up to stand. Top takeaways: Encourage your baby’s development by letting them explore more freely. While small bumps and tumbles are inevitable , these exploratory experiences will teach them valuable lessons about spatial awareness and balance.  Always supervise your baby during their active time.   Milestone moment: The social butterfly emerges  By the time your baby reaches nine months, their communication skills are blossoming, and their understanding of language may be growing by leaps and bounds. Your little one may start to recognize their own name and respond to familiar words.  At this stage, they may start to understand simple requests like, “Give mommy the toy, please.” They’re also discovering that communicating their needs may help them get what they want.  Top takeaways: This is a great time to introduce more word and rhyming games, and to read to your baby as often as possible. Encourage babbling, which is how babies learn to use their voices. Keep playing music, too, as babies instinctively respond to rhythms and enjoy bouncing to the beat.  Every baby is unique Always remember that these milestones are general guidelines. Every baby develops at their own pace, and it’s completely normal for some babies to reach milestones earlier or later than others. Don’t hesitate to talk to your doctor if you have any questions about your baby’s development. Canadian Paediatric Society, Caring for Kids. Playtime with your baby: Learning and growing in the first year. Accessed April 2025. https://caringforkids.cps.ca/handouts/behavior-and-development/playtime_with_your_baby

At around week 25, your baby may have much more energy, with a growing curiosity and eagerness to explore the world around them. You might notice them trying to arch their back or squirm out of your arms to get to the floor. You may observe your little one moving with more purpose and focus than before. They may now be reaching, grabbing, and engaging with their surroundings in new and wonderful ways, marking a key milestone in their physical and mental development.  A time of exploration The arching, squirming, and desire to move are signs that your baby’s muscles are developing, and they’re getting ready to explore on their own. Many babies begin pushing with their fingers and toes toward something they want. A good way to encourage these developing skills is to place toys just out of reach during playtime, which may inspire your little one to stretch and roll (and soon crawl) to reach them . You can also bring water toys to the bathtub to help develop their coordination skills. Always ensure your baby is supervised.   At this stage, your baby may start to explore textures, shapes, and tastes by putting everything in their mouth. No need to worry, this is perfectly normal and may help your baby better understand their surroundings.  Gaining strength and coordination Your baby may also begin refining their motor skills soon after the six-month milestone. You may notice them examining toys like a little detective and then passing the toy back and forth from hand to hand, as they practice their developing dexterity.   It’s a joy to watch as they explore their new abilities. Babies may challenge themselves to sit up without support between six and seven months, when their neck and back muscles gain strength. They may even start bearing a little weight on their legs. These milestones are important steps in developing baby’s balance and strength that will eventually help them sit, stand, and walk. Babbling and bonding At this stage, your baby's communication abilities might begin to flourish. You’ll likely hear more vowel-consonant combinations, and they might start mimicking sounds. You may also notice your little one responding to their name and recognizing simple words. Expressions of happiness, excitement, and even frustration are signs that their communication skills are developing.  To support their budding abilities, engage your baby in activities like reading aloud, singing songs, uttering simple repetitive phrases, and showing them different objects while you slowly say their names. These steps can help build your little one’s vocabulary and language skills. Top takeaways The six-month mark is a time bursting with energy and new discoveries. Encourage your little one’s development through frequent play and communication. Watching your baby develop into a little explorer is a joy you’ll treasure forever. Remember, all babies develop at their own pace. Consult your doctor on your baby's progress.   HealthLink BC. Your child’s development from birth to 3 years. Accessed March 2025. https://www.healthlinkbc.ca/healthlinkbc-files/your-childs-development-birth-3-years Canadian Paediatric Society. Caring for kids.cps.ca. Your child’s development: What to expect. Accessed March 2025. https://caringforkids.cps.ca/handouts/behavior-and-development/your_childs_development

Becoming a new parent is such an exciting and emotional journey, but it can also leave you wondering if you’ll ever sleep through the night again—especially when you’re up at 4am with your little one! But don’t worry. Just as you eventually learned to sleep through the night when you were little, your baby will too. Here’s a helpful guide to understanding your baby’s changing sleep patterns, with tips to help you and baby get a good night’s rest. The early days There’s nothing like the joy and wonder of watching your newborn sleep. Most of the time they’ll be in active sleep mode, which is characterized by dreaming, twitching, and irregular breathing. This is completely normal. As your baby grows more familiar with their new world, their sleep patterns will become more predictable.tips to help you and baby get a good night’s rest. Sleep needs in the first 3 months Newborns need lots of sleep, about 16 to 18 hours a day, and they will usually wake up every few hours for feedings. During this time, it’s all about creating a calming routine to help them feel safe and secure. Here are a few tips to help: Keep the room where they sleep dark and quiet and put your baby to sleep at the same time each night, to help  signal that it’s time to wind down. Let them sleep in their own safe environment, and not in bed with you. Have a bassinet or cradle ready in case your baby isn’t comfortable sleeping in a crib at first. Always place your baby on their back for every sleep to help reduce the risk of Sudden Infant Death Syndrome (SIDS). Between 3 to 6 months Life may become more predictable around the four-month mark. Your little one may nap two or three times during the day, which will help them sleep more consistently at night. Help your baby develop “self-soothing” skills by putting them in the crib when they’re drowsy, but not fully asleep. This will help them learn to fall asleep on their own. From 7 to 12 months By now, your baby may sleep through the night, although some will still wake up once or twice to feed. Your baby will need about 12 to 16 hours of total sleep, including nighttime sleep and daytime naps. If your baby cries during the night, give them a little time to see if they can get back to sleep on their own. If the crying continues, comfort them with a gentle touch or soothing lullaby. Once your baby can sit upright or push up on their hands and knees, you should remove mobiles or toy bars within their reach and move the mattress to its lowest level.  From 12+ months  Most toddlers sleep between 11 and 14 hours a day, which includes nighttime sleep and two naps or one longer afternoon nap. It is still important for them to nap since this helps promote growth, restoration, and brain development. Napping also gives you a chance to doze along with your little one or catch up on a favourite TV show. These sleepy cues indicate your toddler may need a nap: Lower energy and activity levels (for instance, losing interest in toys). Quieting down and rubbing their eyes. Irritability, whining, or fussiness.  With love, patience, and good routines, your baby will learn to sleep through the night. Remember that every baby is unique. With each passing day, your little one will find their own sleep rhythm. Consult your healthcare provider if you have any questions about your own or your baby’s sleep patterns. Sweet dreams! Canadian Paediatric Society, Caring for Kids. Healthy sleep for your baby and child. December 2018. Accessed March 2025. https://caringforkids.cps.ca/handouts/healthy-living/healthy_sleep_for_your_baby_and_child  American Academy of Pediatrics. HealthyChildren.Org. Stages of newborn sleep. September 18, 2013. Accessed March 2025.https://www.healthychildren.org/English/ages-stages/baby/sleep/Pages/phases-of-sleep.aspx  Health Canada. Safe sleep for your baby. October 2021. Accessed March 2025. https://www.canada.ca/en/public-health/services/publications/healthy-living/safe-sleep-your-baby-brochure.html

Welcoming a new baby into your life is a beautiful adventure. A lot of your time early on may be spent learning how to make your little one comfortable and happy. Something that can make a big difference to your baby’s well-being is paying extra attention to their tummy. Baby’s digestive system is still developing, so issues like gas and tummy discomfort may occur and cause your baby to fuss or cry. The good news is that there are some simple things you can do to help your baby’s tummy stay happy and healthy! Here are three helpful tips: Tummy time for baby Tummy time is supervised play where you allow your baby to spend time on their tummy while they are awake. It’s an important and fun way for your little one to strengthen their neck and shoulder muscles, develop head control, improve their motor skills (such as crawling), and prevent flat spots from forming on their head.  Tummy time may also aid in digestion, as being on their stomach helps strengthen and stretch baby’s abdominal muscles. Tummy time can put gentle pressure on baby’s tummy and help them move gas out and ease discomfort. Start with a few minutes of tummy time, 2 or 3 times a day, and build up to 3 or 4 tummy time sessions a day for 10 to 15 minutes each time. Gentle baby massage A massage is not only soothing for your baby, but it may also support a healthy tummy. Massaging your baby’s belly in a clockwise direction—from the top of the tummy to the bottom—may help your baby digest their food better and experience less constipation. Gentle massage is also a lovely bonding experience that can promote relaxation, improve your baby’s sleep, help keep them calm, and improve their circulation. You’ll notice how much your baby enjoys the feeling of your hands moving gently over their tummy.  Probiotics help nurture baby’s gut If you’re breast feeding, breast milk* contains probiotics; that can help support digestion, improve gut flora, and boost baby’s immune system. If you choose to use formula, look for those that are tummy-friendly, easy to digestǂ, and contain partially broken-down proteins and probiotics. Learn more about Good Start® Plus Stage 1 formula. Top takeaways Regular check-ins with your doctor can help you ensure your baby’s health is on track and that they are getting all the nutrients they need.  With a little tummy time each day, some gentle massage, and the goodness of breast milk and/or infant formula, you’re helping to set the stage for a happy, healthy digestive system! * Breast milk provides optimal nutrition for infants. Health Canada recommends that all breastfed and partially breastfed infants in Canada should receive a daily supplement of 10 µg (400 IU) vitamin D.   ǂ Like all infant formula.  American Academy of Pediatrics. HealthyChildren.Org. Abdominal Pain in infants: 8 possible reasons your baby’s tummy hurts. Accessed March 2025. https://www.healthychildren.org/English/health-issues/conditions/abdominal/Pages/Abdominal-Pains-in-Infants.aspx American Academy of Pediatrics. HealthyChildren.Org. Gas Relief for Babies. Accessed March 2025. https://www.healthychildren.org/English/ages-stages/baby/diapers-clothing/Pages/Breaking-Up-Gas.aspx 

In their first few weeks, your baby is using all their senses to explore the exciting new world around them. Here are some milestones you can look forward to in the early months with your little one. Month 1: Baby is exploring, developing reflexes, and starting to communicate Your baby will sleep, a lot! By the second week, you may notice your baby crying more frequently, as they begin to communicate their needs. At first all cries will sound alike, but soon enough you’ll start to recognize different types of cries signalling hunger, discomfort, or fatigue. The Moro—or startle—reflex, which happens when a baby is startled by a loud sound or by movement that feels like they are falling, may occur often. Other reflexes will also start to develop. Tips to stimulate baby’s senses Hearing: Play soothing music, use your own comforting voice to speak to them (in general babies prefer high-pitched voices), or introduce soft toys that make sounds to stimulate baby’s hearing. Sight: Capture their attention with black-and-white patterns, high-contrast mobiles, and your smiling face. Touch: Engage their sense of touch with soft blankets and toys. Expect to see your baby: Lift their head slightly to strengthen their neck muscles. Track objects close to their face. Blink in response to bright lights. Turn toward familiar voices. Grip your finger (the grasp reflex) or respond when you touch the corner of their mouth, which activates the rooting reflex and helps baby latch for breastfeeding. Month 2: Smiling and cooing are baby’s ways of talking to you  Your baby is becoming more alert and responsive now, taking in everything around them. They may smile or coo to show emotions, respond to familiar sounds, or when they recognize you and your partner. Your little one will start to communicate with sounds other than crying. Tips to nurture their social development Spend time talking, reading, and singing to your baby to help them develop their social skills. Talk back soothingly to your baby when they make sounds. This intimate face-to-face time will strengthen your bond and help them grasp the rhythm of conversation. Engage your baby’s attention with bright, colourful toys. Expect to see your baby: Push their chest up with their arms during tummy time to develop muscles and coordination. Go silent, cry, or act startled in response to loud sounds. Repeat “oohs” and “aahs.” Focus on small objects as they work their eye muscles. Month 3: Baby is building trust  By the third month, your little one will begin developing confidence and will start to associate actions with outcomes, such as calming down at the sound of your voice. By consistently meeting your little one’s needs, you can help build your baby’s sense of trust and foster their sense of safety and security. You can help develop their communication skills by talking, singing, and reading to them. Use simple language with them and pronounce words clearly. Expect to see your baby: Bring their hands together and start reaching for things. Explore by sucking on fingers and other objects. Maintain eye contact to learn to focus. Turn toward your voice and recognize sounds more clearly. Top takeaways  Watching your baby grow, use their senses, and start to communicate is incredibly exciting! Remember that babies reach developmental milestones at their own pace. Talk to your doctor if you have questions about your baby's progress.     Rourke Baby Record. Updated 2024. www.rourkebabyrecord.ca Accessed March 2025.   American Academy of Pediatrics. HealthyChildren.Org. Hearing and making sounds: Your baby’s milestones. Updated February 22, 2021. https://www.healthychildren.org/English/ages-stages/baby/Pages/Hearing-and-Making-Sounds.aspx#:~:text=They%20will%20recognize%20and%20respond,accordingly%2C%20without%20even%20realizing%20it Canadian Paediatric Society. Caring for kids.cps.ca. Your child’s development: What to expect. Accessed March 2025. https://caringforkids.cps.ca/handouts/behavior-and-development/your_childs_development  

Bringing a baby home is incredibly exciting, but the new responsibilities can also feel like a lot. Here are some simple yet effective tips to help you rest, recharge, and beat fatigue, so you can feel your best while taking care of your little one. Naptime is prime time Finding the time to get everything done at home may feel tricky, but rest shouldn't take a backseat. Loading the dishwasher and folding the clothes can wait! Try to get into the rhythm of napping when your baby does. If that’s not always possible, ask your partner or a family member to watch the baby while you get some much-deserved shut-eye.  Feel free to limit guests  While visitors often mean well, they can sometimes add more work than support during the early days with your little one. Don’t be shy about setting boundaries around who can visit and when. If you’re not up for the company, it’s okay to say no. When you feel ready for visitors, prioritize family and friends who are willing to help and provide support.    Eat healthy meals Eating well and staying hydrated will help your body recover and stay energized. Opt for healthy foods—like vegetables, fruits, whole grains, and lean proteins. For more nutrition tips, check out this article: Taking Care: Nutrition Tips for Expecting and New Moms. Go easy on the coffee The occasional morning coffee may help you feel alert , but try not to rely on caffeine to power through the day. Too much coffee can disrupt your sleep patterns (and your baby’s too, if you’re breastfeeding), so limit your intake to below 300 mg (two to three cups of coffee) per day. If you’re craving a warm drink later in the day, have a nice herbal tea instead! Add in morning workouts Looking to start exercising again? Slowly ease into it with low intensity exercise, like taking your baby for a walk. Talk to your doctor before you start working out after giving birth. Consider sharing feeding responsibilities Having expressed breast milk or ready-to-feed formula, like Good Start® Plus 1 Ready-to-Feed Baby Formula, can come in super handy when you need a break, want to catch up on uninterrupted sleep, or just need some alone time. Pro tip: sunshine may help A dose of sunlight can provide vitamin D, boost your mood, and may also help regulate your sleep-wake cycle. Stroller sessions may offer fresh air, some sunshine, and moderate exercise—great for you and your baby! Top takeaways While the first few months can feel challenging, remember that taking care of yourself is good for you and your baby. So, embrace the support around you, eat well, and enjoy guilt-free naps as needed. You deserve it!   Government of Canada. Your guide to postpartum health and caring for your baby. Published May 2023. https://www.canada.ca/en/public-health/services/child-infant-health/postpartum-health-guide.html

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