Eat a variety of healthy foods each day. Vegetables and fruits, whole grain foods and protein foods all make up a healthy plate. During your second and third trimesters, an extra snack is needed each day. Try a bowl of whole grain cereal and berries, half a peanut butter and banana sandwich, or a small whole wheat pita stuffed with hummus and vegetables. Canada’s Food Guide has more information on healthy food choices and snacks.
Make water your drink of choice. Water helps transport nutrients and wastes, keeps you cool and helps prevent constipation. Flavour your water with mint or fruit for variety. Plain milk or fortified plant-based beverages are also healthy drink options that provide fluids.
Get more fibre. Fluids and fibre both help prevent and manage constipation. To get more fibre choose whole grains and plenty of vegetables, fruits, and dried beans and lentils.
Limit caffeine to 300 mg per day. This is about two 8 oz (250 mL) cups of coffee or one travel mug. Green, white, or black teas or herbal teas such as citrus, ginger, orange peel or rosehip are low caffeine or caffeine free options. Avoid other herbal teas and rooibos teas as they are not safe to drink when pregnant.