Preconception, Pregnancy and Lactation
Thinking About Having a Baby?
Healthy babies start with healthy parents. Good nutrition before pregnancy is important to help you and your baby be as healthy as possible. Here are some steps both parents can take before pregnancy to improve their health, and their baby's health
- Get active! Aim to exercise for 150 minutes each week at a moderate-vigorous intensity
- Eat a variety of nutritious foods each day. Include key nutrients such as folate/folic acid, iron, calcium, and omega-3 fats.
- Avoid alcohol and smoking (both tobacco and cannabis)
- Women who are trying to conceive should begin taking a prenatal vitamin with folic acid.
- If you have diabetes or another chronic health condition, speak to your doctor about optimizing your management prior to trying to conceive.
Click here for more information about pre-conception health and family planning for both men and
Nutrition & Pregnancy
Healthy eating is vital while pregnant. Follow Canada's food guide to make sure you are giving your baby enough nutrients for a healthy start. Here are some tips for Eating for a Healthy Pregnancy click here.
What nutrients are important during pregnancy?
Women who are pregnant or who are thinking about becoming pregnant should focus on getting enough of these key nutrients. In addition, all pregnant and breastfeeding women should take a prenatal vitamin supplement that contains folate and iron.
- Folate
- Iron
- Calcium
- Vitamin D
- Omega-3's
- Vitamin D
Click here for more information on each nutrient.
How much weight should I gain?
Weight gain is part of a healthy pregnancy. Most weight is gained in the second and third trimesters when baby is growing rapidly. During this time eat an extra 2-3 servings on top of the servings recommended by Canada's Food Guide. For more information on weight gain during pregnancy click this link
Other Considerations:
For all women of child bearing age who may become pregnant and those who are pregnant or breast feeding there are a few things to avoid and/or limit.
- Alcohol
- Mercury
- Caffeine
- Herbal teas and herbal supplements
- Sweeteners
Click here for more information about keeping your baby healthy.
Food Safety and Pregnancy
Practicing food safety can prevent food borne illness that could harm both you and baby. Learn more about food safety during pregnancy by visiting Unlock Food.ca
Oral Health and Pregnancy
Hormone changes during pregnancy can affect the health of your teeth and gums. Learn more about how you can take care of your oral health during pregnancy here
Nutrition & Lactation
Breastfeeding moms should continue with a folate supplement and eating an extra 2-3 servings from Canada's food guide everyday. Fluids are also important; staying hydrated ensures mom will produce enough milk to feed baby. For more information regarding breast feeding click here and diet click here.
Supports for Moms or Moms to be:
