Pregnancy is a transformative journey filled with joy and anticipation, but also questions and concerns. This guide provides accurate, up-to-date information to help you make informed decisions about your health and your baby’s well-being before, during, and after pregnancy. From prenatal nutrition to mental health, we’ll cover key aspects of a healthy pregnancy.
Prenatal Nutrition: Fueling a Healthy Pregnancy
Good nutrition is the cornerstone of a healthy pregnancy. What you eat directly impacts your baby’s development.
Important Facts
- Eat a variety of healthy foods daily: Focus on vegetables, fruits, whole grains, and protein. Aim for half your plate to be vegetables and fruits at each meal. Choose foods low in added sodium, sugars, and saturated fat. If nausea or vomiting limit your food choices, consult your healthcare provider.
- Choose healthy fats: Include nuts, seeds, fatty fish, and vegetable oils. These provide omega-3 fatty acids crucial for your baby’s brain and tissue growth.
- Select low-mercury fish: Vary your fish intake and follow Health Canada’s guidelines to minimize mercury exposure.
- Increase your calorie intake slightly: During the second and third trimesters, you’ll need a few extra calories, equivalent to a snack or small meal.
- Hydrate with water: Drink plenty of water to carry nutrients to your baby, remove waste, regulate body temperature, prevent constipation, and control swelling. Milk and unsweetened fortified plant-based beverages are also good choices.
- Moderate caffeine intake: Limit caffeine to below 300 mg per day (about two 8-oz cups of coffee). Remember that caffeine is present in other drinks and chocolate. Avoid kombucha and certain herbal teas like aloe, coltsfoot, and juniper berry. Other herbal teas such as citrus peel, ginger, orange peel and rose hip, are considered safe in moderation (two to three cups per day).
- Practice mindful eating: Pay attention to your eating habits, plan meals, and enjoy your food without distractions. Consider cultural and traditional preferences.
Key Message
A balanced diet rich in essential nutrients supports a healthy pregnancy. Follow dietary guidelines and take a daily multivitamin containing folic acid.
Common Questions
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Healthy snack ideas? Prepare snacks in advance: chopped vegetables, homemade muffins or granola bars, and readily available fruits. Pack roasted chickpeas or nuts for on-the-go snacking.
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Healthy eating on a budget? Fresh, frozen, canned, and dried foods are all nutritious. Set a grocery budget, plan meals around sales, compare prices, and choose lower-cost brands. Plant-based proteins like beans and lentils are budget-friendly options.
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Recommended weight gain? Weight gain recommendations are based on your pre-pregnancy body mass index (BMI):
BMI Recommended Weight Gain Below 18.5 12.5 to 18 kg (28 to 40 pounds) Between 18.5 and 24.9 11.5 to 16 kg (25 to 35 pounds) Between 25.0 and 29.9 7 to 11.5 kg (15 to 25 pounds) 30 and more 5 to 9 kg (11 to 20 pounds) -
Getting enough iron? Eat iron-rich foods such as beans, peas, lentils, tofu, whole grains, lean meats, poultry, fish, and eggs. Combine these with vitamin C sources (broccoli, citrus fruits, kiwis) to enhance iron absorption. Avoid consuming calcium supplements or caffeinated beverages with meals, as they can inhibit iron absorption. A daily multivitamin containing 16 to 20 mg of iron can help meet your needs.
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Foods to avoid? Prevent food poisoning by avoiding raw or unpasteurized dairy products, raw or undercooked meat, poultry, and seafood, raw fish (sushi), unpasteurized juices, raw sprouts, hot dogs straight from the package, non-dried deli meats, refrigerated pâté, refrigerated meat spreads, refrigerated smoked seafood, raw or lightly cooked eggs, and certain cheeses (soft, semi-soft, and blue-veined).
Folic Acid: Essential for Neural Tube Development
Folic acid is a crucial B vitamin that plays a vital role in the healthy development of your baby’s brain, skull, and spinal cord, especially during the first four weeks of pregnancy.
Important Facts
- If you are planning a pregnancy or could become pregnant, take a multivitamin with 0.4 mg of folic acid every day.
- Continue taking a multivitamin with 0.4 mg of folic acid daily while breastfeeding to support your baby’s growth and development.
- Folic acid reduces the risk of neural tube defects (NTDs), which occur when the neural tube (the part that becomes the brain and spinal cord) doesn’t close completely. NTDs can lead to stillbirth or lifelong disability.
- Even with a healthy diet rich in folate (the natural form of folic acid), a multivitamin with folic acid is necessary to ensure adequate protection against NTDs.
Key Message
If you could become pregnant, are planning a pregnancy or are pregnant, you need to take a multivitamin with 0.4 mg of folic acid every day.
Common Questions
- Does more folic acid further reduce my NTD risk? 0.4 mg of folic acid per day is generally sufficient. Consult your healthcare provider before exceeding 1 mg per day.
- Should I take “natural folate”? While popular, only folic acid has been proven to reduce NTD risk in clinical trials.
- Do some people need more folic acid? Individuals with a previous pregnancy with an NTD, a family history of folic acid-related birth defects or NTDs, or certain medical conditions may require a higher dose. Consult your healthcare provider.
Alcohol, Tobacco, and Cannabis: Substances to Avoid During Pregnancy
These substances can have serious consequences for your developing baby.
Alcohol
- Important Facts: Alcohol is a teratogen that can harm your developing baby at any point during pregnancy. Prenatal alcohol exposure is the leading preventable cause of developmental disabilities in Canada, potentially leading to fetal alcohol spectrum disorder (FASD).
- Key Message: The safest choice during pregnancy or when planning to become pregnant is to abstain from alcohol.
- Common Questions: There is no known safe amount of alcohol to consume during pregnancy. FASD is a lifelong disability. Alcohol affects babies differently depending on various factors.
Tobacco and Vaping
- Important Facts: Smoking tobacco during pregnancy increases the risk of complications such as low birth weight, stillbirth, miscarriage, premature births, and sudden infant death syndrome (SIDS). Exposure to secondhand smoke also poses risks. E-cigarettes (vaping) can expose your baby to nicotine and other harmful substances.
- Key Message: Quitting smoking or vaping during pregnancy has significant positive health impacts for both you and your baby.
- Common Questions: All tobacco smoke is harmful. Vaping exposes your baby to nicotine. The best choice is to remain smoke-free after the baby is born.
Cannabis
- Important Facts: There is no known safe amount of cannabis to use during pregnancy. Cannabis use can expose your baby to THC, potentially affecting their growth, brain development, learning, and physical development.
- Key Message: Abstain from cannabis use during pregnancy.
- Common Questions: Cannabis is not recommended to treat morning sickness or other pregnancy-related symptoms. Medical cannabis has the same effects as other sources of cannabis. The effects of CBD during pregnancy are unknown, so it’s safest to avoid it.
Oral Health: Protecting Your Teeth and Gums
Hormonal changes during pregnancy increase your risk of gum disease (gingivitis) and periodontitis, which has been linked to premature delivery and low birth weight.
Important Facts
Periodontitis can lead to tooth loss, heart disease, and diabetes complications. Morning sickness increases the risk of tooth decay.
Key Message
Have your teeth cleaned and your oral health checked by a professional, ideally in your first trimester, and inform them that you are pregnant.
Common Questions
- How to maintain oral hygiene? Brush twice daily with fluoride toothpaste, floss daily, and drink fluoridated water.
- Managing morning sickness? Rinse your mouth with water or fluoride mouthwash after vomiting, wait 30 minutes, and then brush your teeth.
- Avoiding tooth decay? Limit sugary and sticky snacks.
- What is pregnancy gingivitis? Increased hormone levels cause sensitive, swollen, red, or irritated gums. It usually disappears after childbirth.
Physical Activity: Staying Active and Healthy
Exercise is safe and encouraged for healthy pregnant women receiving prenatal care.
Important Facts
Exercise improves sleep, mood, energy levels, and helps prevent excess weight gain, constipation, backaches, and bloating. Aim for 150 minutes of moderate-intensity physical activity each week, spread over at least three days. Fuel your body, stay hydrated, and avoid overheating.
Key Message
Incorporate physical activity into your routine to stay healthy and feel your best.
Common Questions
- Best exercise choices? Water activities (swimming, water aerobics) are comfortable. Choose activities that minimize the risk of falls or contact. Walking, swimming, low-impact aerobics, stationary cycling, and moderate strength training are good options. Yoga and gentle stretching can also be beneficial.
- Pelvic floor exercises? Kegel exercises strengthen pelvic floor muscles, which support the uterus, bladder, and bowels, improving bladder control.
- Starting exercise during pregnancy? Start slowly and listen to your body. Consult your healthcare provider before beginning a new or strenuous exercise program.
- Exercises to avoid? Avoid contact sports, horseback riding, water-skiing, diving, parachute jumping, and scuba diving.
Mental Health: Taking Care of Your Emotional Well-being
Pregnancy brings a range of emotions. It is important to prioritize your mental health and seek support when needed.
Important Facts
Taking care of your physical health improves your mental health. Share your thoughts and feelings with others. One in 10 people experience depression during pregnancy.
Key Message
Remember to prioritize your mental well-being.
Common Questions
- Why the mood swings? Changing hormone levels affect your moods.
- Antepartum and postpartum depression? Antepartum depression occurs during pregnancy, while postpartum depression (PPD) occurs after childbirth. Both are treatable medical conditions.
- Medications? Speak to your healthcare provider about any medications you are taking.
- Returning to normal? With proper care, most people can recover and feel like themselves again.
Partner Support: Sharing the Journey
A partner’s support is vital during pregnancy for both you and your baby. Learn about pregnancy and childbirth, attend appointments, offer emotional and physical support, and help with childcare.
Sexual Health: Maintaining Intimacy
Sexual activity is safe as long as you do not have complications. Discuss any concerns with your healthcare provider.
Important Facts
Your interest in sex may change. Pregnancy does not protect you from sexually transmitted infections (STIs).
Key Message
If your pregnancy is healthy, sex is safe for you and your baby.
Immunization: Protecting You and Your Baby
Vaccination is important before, during, and after pregnancy to protect against serious diseases.
Important Facts
Get vaccinated against Tdap (tetanus, diphtheria, and pertussis) during every pregnancy to protect your baby against whooping cough. The influenza vaccine is highly recommended during flu season. The mRNA COVID-19 vaccine is also highly recommended.
Key Message
Ensure your vaccinations are up to date.
Breastfeeding: The Best Start for Your Baby
Breast milk is the best food for your baby, providing numerous health benefits.
Important Facts
Breastfeeding helps your baby fight off sickness and disease and protects you from certain cancers, diabetes, and heart disease. It takes time for both you and your baby to learn.
Key Message
Breast milk is the only food or drink your baby needs for the first six months.
Common Complaints: Managing Discomforts
Pregnancy causes many body changes. Discuss any concerns with your healthcare provider.
Common Discomforts
- Back, pelvic, and hip pain: Maintain good posture, wear low-heeled shoes, and rest.
- Bloating and gas: Limit large meals and gas-producing foods.
- Breast changes: Wear a supportive maternity bra.
- Constipation: Eat high-fiber foods and drink plenty of water.
- Fatigue: Rest as needed, exercise regularly, and eat a balanced diet.
- Heartburn: Eat slowly, avoid lying down after eating, and avoid spicy, fried foods.
- Increased urination: Empty your bladder regularly and perform Kegel exercises.
- Insomnia: Keep a regular sleep schedule and practice relaxation techniques.
- Leg cramps: Stay hydrated and do calf stretches.
- Nausea and vomiting (morning sickness): Eat smaller meals, limit fried foods, and rest.
- Skin changes: Use creams and oils for dryness and itching.
- Swelling (edema): Drink plenty of water and rest with your legs elevated.
- Vaginal discharge changes: Wear pads or panty liners and cotton underwear.
- Varicose veins: Avoid prolonged standing and sitting, elevate your legs, and wear compression stockings.
Your Developing Baby: A Week-by-Week Guide
Learn about your baby’s growth and development during each stage of pregnancy.
Fetal Movement: Monitoring Your Baby’s Wellbeing
Be aware of your baby’s movements in the last trimester to learn their normal activity pattern. Contact your healthcare provider if you notice any changes.
Preparing for Birth: Getting Ready for Labor
Prepare mentally and physically for labor. Create a birth plan, make childcare arrangements, and pack your hospital bag.
Postpartum: Adjusting to Motherhood
The postpartum period involves physical and emotional recovery. Rely on your support system and don’t hesitate to ask for help.
Helpful Resources: Where to Find Support
Consult your local public health unit and the Canada Prenatal Nutrition Program (CPNP) for additional information and support.
