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Health After Pregnancy

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Last Reviewed: April 2017

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Staying Healthy

Eating Healthy After Pregnancy

Key Points

  • Eat healthy foods every day.
  • Base how much you eat and drink on your appetite.
  • If you're breastfeeding, eat an extra 2-3 Food Guide Servings.
  • Healthy eating and being active will help you reach and keep a healthy body weight.

Choosing healthy foods

Give your body the nutrients it needs by eating healthier foods every day.

Healthy eating will give you the energy you need to take care of your newborn.

Health Canada's Eating Well with Canada's Food Guide makes choosing healthier foods easy. It not only offers tips for choosing and preparing foods, but also tells you:

Foods to eat while breastfeeding

Eat an extra 2-3 Food Guide Servings to get the additional 350-400 calories your body needs while you're breastfeeding.

Base how much you eat and drink on your appetite. Stop eating when you feel full. Follow Health Canada's Food Guide Tracker to get more healthy eating ideas.

As a breastfeeding mother, you can enjoy the same foods that you've always enjoyed. There are no special foods to avoid while breastfeeding.

Eating for a healthy weight after pregnancy

Healthy eating and being active will make it easier for you to reach and keep a "healthy body weight". You can reach a healthy weight after pregnancy by:

  • Getting support in meal preparation and grocery shopping from family and friends.
  • Eating the recommended amount of food you need every day and making wise choices.
  • Knowing which foods to limit such as foods and beverages that are high in calories, fat, sugar and/or salt.
  • Drinking about 9 - 13 cups of fluids each day. Choosing water to satisfy your thirst and limit high calorie, sweetened beverages. Other healthier fluid choices include lower fat milk, soups or fortified soy beverages.
  • Choosing lower fat milk products and milk alternatives (i.e., 1% milk, lower fat yogurt and kefir)
  • Limiting caffeine intake from all sources (e.g. coffee, tea, energy drinks, chocolate)
  • Eating regular healthy meals and snacks.
  • Nurturing yourself by taking time to sit and enjoy eating your meals.
  • Getting enough rest and sleep and being active every day.
  • Exclusively breastfeeding for six months and continuing to breastfeed for up to 12 months and longer will help you lose the weight you gained in pregnancy.

Related links:

Speak with a Peel Public Health Nurse
905-799-7700
Monday to Friday 8:30 a.m. - 4:30 p.m.
Caledon residents call free of charge at 905-584-2216


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Revised: Tuesday June 27 2017

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