Useful information and local resources concerning health and nutrition for new mothers.

Health and Nutrition Pamphlet


Making healthy food choices and following an exercise routine will benefit your overall health and help fight diseases. Encourage the whole family to develop a healthy lifestyle by eating healthy and doing fun physical activities together. Remember, staying active means staying healthy!

Tips for better nutrition:

The first few months of motherhood are always a busy time, and healthy eating is important. Eating right will give you the energy you need to take care of yourself and your baby.

  • Eat breakfast daily, it may help to control hunger later in the day

  • Choose skim, 1% or 2% milk and water over sugary drinks

  • Eat veggies and fruit at all meals and as snacks

  • Read the Nutritional Facts on your food labels to compare different nutrient values of similar food

Download our pamphlet for more information on health and nutrition after birth. [PDF]


Staying active

What is physical activity?

Physical Activity includes all types of movement or exercise and can vary from low to moderate and high intensities. Here are a few examples:

  • Low Intensity

    • Walking

    • Light Stretches

    • Household chores

  • Moderate Intensity

    • Speed walking

    • Yoga

    • Casual biking

  • High Intensity

    • Running

    • Aerobic classes

    • Uphill biking


Tips to stay active:

  • Go for a walk with your baby in a stroller  

  • Put some music on and dance with your baby at home  

  • Sign up for “Mom and Baby” fitness programs available in your community such as yoga, swimming or dance


Benefits to Physical Fitness

  • Maintains a healthy body weight

  • Gives you more energy

  • Improves sleep

  • Reduces stress

  • Builds muscle

  • Lowers risk of heart disease


For more information about staying active, click here