Eating well is one easy and enjoyable thing you can do to nourish your baby, yourself and your peace of mind. The reasons are clear why good food is so important for both of you. It doesn't have to be difficult to practice smart eating during pregnancy.

To get started, here are 6 great ways to make the "eating right" part of pregnancy easier - and help ensure you and your baby get all the necessary nutrition - everyday.

Variety is key Eat a balanced diet every day, enjoying a variety of foods from Eating Well with Canada's Food Guide(see page 12). It offers guidelines and recommendations for maintaining a healthy, balanced diet - and it's a plan you can use every day. It features food groups that work together - but you need to make choices from each group, to ensure you cover all your nutritional needs.

Protein is power. Protein is an important building block of your baby's tissues and organs. It works for you too. Along with your daily needs, protein at every meal helps ward off feelings of fatigue and hunger throughout the day. Prime protein sources include fish, poultry, meat, eggs, dairy products, legumes (dried peas, beans, lentils, etc.), nuts and seeds.

Drink up Liquids count too. So aim for about eight glasses (2 litres) a day. Liquids help supply increased amounts of the body fluid you need to have a healthy, comfortable pregnancy. Choose water, milk, and fruit and vegetable juices, but limit soft drinks, coffee and tea. They are low in nutrients, may be high in caffeine and have diuretic effects.

Add some colour Did you know dark green, orange or red fruits and vegetables usually contain the most vitamins? Spinach, broccoli, red pepper, sweet potatoes and oranges are all excellent choices to help boost your intake of important vitamins and minerals like folic acid.

Smart snacks are the best snacks The mantra "you are what you eat" is never more important than now. For both you and baby. So when you get hungry between meals, use snacks as an extra opportunity to give your baby the nutrients he or she needs for healthy growth and development. The key? Keep a stash of smart snacks on hand, like nuts, crackers, fresh or dried fruit, or yoghurt, so when the urge hits, you'll be better prepared with a nutritious alternative.

Supplement support Although eating a well-balanced diet gives you most of the essential vitamins and minerals you need during pregnancy, you may have difficulty getting enough of the most important ones - especially folic acid and iron. Talk to your healthcare professional about your nutritional needs and what multivitamin/multimineral supplement might be right for you.

Tea-time when you're expecting?

It's okay to enjoy an occasional cup of herbal tea during your pregnancy. Visit the Health Canada website for a detailed list of acceptable herbal teas during pregnancy: www.hc-sc.gc.ca/fn-an/nutrition/prenatal/national_guidelines-lignes_directrices_nationales-06g_e.html#3

• Helps achieve a healthy weight gain
• Provides needed energy
• Speeds up recovery after delivery
• Helps prevent common pregnancy problems, such as heartburn, constipation and fatigue

EATING RIGHT FOR BABY:

• Reduces the risk of certain birth defects
• Helps ensure a healthy birth weight
• Provides protein for rapid tissue growth