Healthy Moms and Babies: Tips for a Healthy Pregnancy

By Dr. David Butler-Jones,
Chief Public Health Officer of Canada

The months leading up to and during pregnancy are critical times for fetal health and development. By taking care of yourself during pregnancy, you are laying important groundwork for your child’s future health as an infant, toddler and beyond. Knowing the basics about prenatal nutrition, physical activity, alcohol and tobacco use and emotional health will help you make good decisions about how to care for yourself before, during and after pregnancy.

Establish regular and healthy eating habits

Nutrition before and during pregnancy is an important part of both mom’s and baby’s health. All women of childbearing age, whether planning a pregnancy or not, are advised to take a daily multivitamin that contains 0.4 milligrams of folic acid. Together with a healthy diet, folic acid reduces the risk of certain birth defects in the baby, but only if it is taken before pregnancy and in the early weeks of pregnancy—when a woman may not even know she is pregnant.  Women who become pregnant should talk to their prenatal care provider about a vitamin supplement to meet their needs during the pregnancy.

During pregnancy, eating healthy and regularly can be difficult if you are experiencing nausea but pregnant women should make sure they are eating fresh fruits and vegetables every day, as well as daily servings of whole grains, low-fat milk products and meat and meat alternatives (like tofu, lentils and beans) as recommended by Canada’s Food Guide. Fish is also important and should be eaten each week; however, certain types of fish, such as canned albacore white tuna and swordfish, may contain elevated levels of mercury.  Follow the latest advice from Health Canada to limit your exposure to contaminants in certain types of fish.

During the second and third trimester, pregnant women need an extra two or three daily servings to support baby’s growth. Extra calories can be added by having an extra slice of whole grain toast at breakfast, eating fruit and yogurt as a snack, or by drinking an extra glass of milk at supper.

Stay active

Regular exercise contributes to healthy pregnancies. Physical activity can improve mood and self-image, reduce stress, control weight gain and help you sleep. It also helps to prepare your body for the birthing process by increasing muscle tone, strength, and endurance. Being physically fit will also help you recover more quickly from labour.

If you are already physically active, it’s safe to continue your regular activities. Talk to your healthcare provider about your current routine and about when and if you need to make changes. If you aren’t physically active, it’s not too late. Start slowly, with mild activities like swimming or walking, progress gradually and don’t overdo it.

Avoid alcohol, tobacco and other substances

Avoiding alcohol, tobacco and other substances during pregnancy is critical to fetal health and development. Smoking and second-hand smoke decrease your baby’s ability to absorb oxygen and nutrients and can lead to slow growth, lower-than-average birth weight and other health problems before, during and after birth. If you are planning on becoming pregnant or are already pregnant, you should talk to your doctor about any prescription medications you are taking, to ensure they are safe.

It’s important to note that there is no safe amount or safe time to drink alcohol during pregnancy. By drinking alcohol you are at risk for giving birth to a baby with Fetal Alcohol Spectrum Disorder (FASD). FASD describes a range of disabilities (physical, social, mental/emotional) that may affect people whose birth mothers drank alcohol while they were pregnant. Because some women may not realize they are pregnant right away, it’s best to avoid drinking any alcohol if you are trying to conceive.

Take care of body, mind and soul

For many women, pregnancy is a time of mixed emotions. In addition to the happiness you are feeling, there are times when you may feel anxious, scared or upset. These feelings are normal and expected given the changes happening with your body and hormones.

Take care of yourself by eating well, staying active and finding time to relax and rest when you need it. Let family and friends take special care of you and share your thoughts and feelings with those you trust. It’s important that you talk to your healthcare provider if you feel that you may be experiencing symptoms of a more serious depression.

For more information visit our Healthy Pregnancy site.

Dr. David Butler-Jones is Canada's first Chief Public Health Officer and is head of the Public Health Agency of Canada.