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Healthy Eating, Exercise and Weight Gain

Good nutrition and a healthy weight gain are very important to both maintain the health of your pregnancy and ease your recovery after childbirth. Regular exercise and avoiding excessive weight gain in pregnancy has been proven to decrease your risk of several pregnancy complications, including high blood pressure, diabetes of pregnancy and large babies.

Healthy Eating

The Canada Food Guide
Dieticians of Canada
Healthy Eating - Before You Conceive
To access the Canada Food Guide website click the image above.
To access the Dieticians of Canada website click the image above.
Click the image above to learn about healthy eating habits to follow before conceiving
Healthy Eating During Your Pregnancy
Click the image above to learn about healthy eating habits to follow while pregnant
Food to Avoid While Pregnant
There are often many misconceptions and confusion about what foods are safe to eat during pregnancy.  Please see this excellent review from the National Health Service (NHS) in the UK for more information.
Healthy Eating - Folic Acid
Folic Acid Supplementation is very important for any woman who is considering becoming pregnant, to reduce the risk of certain birth defects including neural tube defects (such as spina bifida). To learn more please see the link above from the SOGC:

Weight Gain

Reccomended Weight Gain During Pregnancy
Body Mass Index (BMI) based on your pre-pregnancy weight is used to determine your recommended weight gain during pregnancy. You can use the website above from Health Canada to calculate your pre-pregnancy BMI.

Pre-pregnancy BMI          

Less than 18.5                       

18.5 – 24.9                              

25 – 29.9                       

Greater than 30    


Recommended total weight gain

12.5 – 18kg (28 – 40lbs)

11.5 – 16kg (25 – 35lbs)

7 – 11.5kg (15 – 25lbs)

5 – 9kg (11 – 20lbs)

16 – 20.5kg (35 – 45lbs)

Weight Gain During Pregnancy
To learn more about a healthy diet and weight gain during pregnancy, please see the link above from the SOGC.

Everyday Activities While Pregnant

 Exercise During Pregnancy
Regular exercise is recommended in pregnancy to promote your general health, help maintain a healthy weight gain and reduce risks of pregnancy complications.  Please discuss your exercise plans and goals with us to determine what is safe for you during your pregnancy.
Working While Pregnant
Pregnancy is considered a normal process in the life of a woman, and the majority of women should be able to work safely until the time of their delivery.  However, certain modifications may need to be considered based on your occupation.  Please see the SOGC information below for more details
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