Taking Care: Nutrition Tips for Expecting and New Moms

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/