Pregnancy is a time to take care of yourself by eating enough to fuel your needs and to build a healthy baby.  Your energy needs are even higher if you are exercising or breastfeeding. Expect to gain about 11 to 16 kg (25–35 lbs) during your pregnancy. Let the ‘rainbow’ be your guide. Include a variety of foods from Canada’s Food Guide to Healthy Eating, both within and among the four food groups to assure that you and your baby get all the essential nutrients. Get a copy of Canada’s Food Guide from your PSP health promotion or fitness staff and use it to understand serving sizes and the number of servings you require.Eat meals and snacks at regular intervals to maintain a constant energy source for your developing baby and for your own working muscles during exercise. Try not to skip meals or go too long without eating. Include at least three food groups to balance your breakfast and all four food groups at lunch and dinner. Here are some
sample nutritious meals:

• Breakfast—High fibre cereal, milk and fruit/juice.
• Lunch—Canned salmon sandwich, garden salad with vinaigrette, 1% milk and an apple.
• Dinner—Chicken, beef or veggieburger with rice, baked potato, pasta or whole grain roll, plus steamed or raw veggies, fresh fruit and vanilla yogurt.

Use high carbohydrate snacks to fill the gap, especially before and after exercise. Good choices include a banana and yogurt, a crunchy granola bar, chocolate milk, 100% fruit juice, wheat crackers with peanut butter, and trail mix.

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