Hi there, mama-to-be! As a maternity photographer in Grimsby, Ontario (and a mom myself), I’ve had the chance to chat with so many expecting mothers about their journey. One thing that comes up a lot is how to stay healthy during pregnancy without feeling overwhelmed.

I get it—there’s so much advice out there, and it can be hard to figure out what works for you. Let’s break it down into some simple, manageable tips that’ll help you feel your best while growing your little miracle.

Nourishing Your Growing Baby

Eating well isn’t about strict diets or cutting things out; it’s about giving your body and your baby the nutrients they need.

Here are some key foods to focus on:

Fruits and veggies: Full of vitamins and antioxidants to keep you and baby healthy. Think colourful options like berries, spinach, and carrots.
Lean proteins: Chicken, fish, beans, and eggs help support your baby’s growth.
Whole grains: Oatmeal, quinoa, and whole-grain bread give you lasting energy.
Calcium-rich foods: Milk, cheese, yogurt, or fortified non-dairy alternatives help build strong bones.
Healthy fats: Avocados, nuts, seeds, and fatty fish (like salmon) are great for your baby’s brain development.

You’ve probably heard the phrase "eating for two," but it’s more about quality than quantity. You only need about 300–500 extra calories a day in your second and third trimesters—think an extra snack like an apple with peanut butter or a small smoothie.

Moving Your Body

Staying active during pregnancy isn’t about hitting fitness goals—it’s about keeping your body strong and comfortable. The key is finding activities you enjoy and that feel good while you’re pregnant.

Here are a few favourites among expecting moms:

Swimming: The weightlessness is amazing for sore muscles and joints but you don’t need to do it if you feel nauseous, too hot, or are experiencing other issues due to swimming
Prenatal yoga: Great for stretching, breathing, and relaxing.
Walking: A simple way to get fresh air and light exercise.
Modified strength training: Builds endurance for labour and helps with posture.
Gentle stretching: Perfect for loosening up tight spots, especially as your belly grows.

Some days, you’ll feel energetic, and others, you’ll need to take it easy. Both are completely normal.

Don’t Forget to Stay Hydrated

Water is your best friend during pregnancy. It does so much for your body, like:

Preventing dehydration and reducing swelling.
Carrying nutrients to your baby.
Helping with digestion and preventing constipation.
Keeping your energy levels steady.

Aim for about 8–10 cups a day. If plain water gets boring, try adding slices of lemon, cucumber, or berries for flavour. A reusable water bottle can be a great reminder to sip throughout the day.

Balancing Activity and Rest

Growing a baby is hard work, so don’t forget to rest. It’s just as important as staying active. When you’re feeling tired, lean into it—your body’s telling you it needs a break.

Here are a few restful activities that can help you recharge:

Gentle stretching before bed to relax your muscles.
Deep breathing or mindfulness exercises to ease stress.
Napping when you can—especially in the afternoons.
Reading, journaling, or just enjoying quiet time.

Each Trimester Is Different

Every stage of pregnancy comes with its own needs. Here’s a quick breakdown:

First Trimester: Morning sickness can make eating tough, so focus on small, frequent meals. Crackers, ginger tea, and bland foods can help settle your stomach.
Second Trimester: This is often called the "golden trimester" because many moms feel their best. Use this time to establish an exercise routine and enjoy your growing bump.
Third Trimester: As things get more challenging physically, switch to gentle activities and give yourself plenty of rest. Comfort is key!

Trust Your Healthcare Provider

While these tips are a great starting point, every pregnancy is different. Your doctor or midwife knows your unique situation best, so check in with them about nutrition, exercise, and any concerns.

Embracing Your Changing Body

Let’s be real—pregnancy changes your body in ways you’ve probably never imagined. Instead of focusing on how you look, try to focus on what your body is doing. You’re literally growing a human! That’s incredible.

When you feel self-conscious (because we all do sometimes), remind yourself that every stretch mark, curve, and ache is part of this amazing journey.

Want to Document Your Motherhood Journey?

Pregnancy is full of moments you’ll want to remember, from your baby’s first kicks to the way your bump grows. If you’d like to document this incredible time, I’d love to help you create beautiful maternity photos that celebrate your strength and glow.

Whether you’re just starting to show or nearing your due date, there’s something magical about preserving this chapter of your life. Let’s work together to create images that’ll remind you of this beautiful journey for years to come.

You’ve got this, mama.