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/