Healthy Pregnancy

Healthy eating and active living

Healthy eating

Good nutrition during pregnancy includes eating a variety of different foods, taking a daily prenatal multivitamin, and handling food safely. Talk to your healthcare provider before taking additional supplements or herbal products, and about-how much weight gain is appropriate for you in this pregnancy.

 The following resources offer more information on healthy eating in pregnancy:

• Eating Well with Canada's Food Guide
• Healthy Eating for Healthy Baby
• Food Safety for Pregnant Women
• Unlock Food

If you have questions or concerns about healthy eating during pregnancy, call Telehealth Ontario at 1-866-797-0000 (TTY: 1-866-797-0007) to talk to a Registered Dietitian for free.

Active living

It's important to be physically active during your pregnancy. Being active has many benefits to your growing baby and makes you feel better too. Walk every day. Speak to your healthcare provider before you begin any new activity.

Fill out the Physical Activity Readiness Form with your health care provider to determine what activity level is appropriate for you.

For questions about exercise, speak to your Health Care Provider.

For more resources:

• Active Living: Before, During and After Pregnancy
• Physical Activity and Pregnancy

Nausea and vomiting

• Eat small meals and snacks every 1-2 hours. Do not skip meals
• Avoid eating spicy, fried, and fatty foods
• Try bland, dry or starchy food before getting out of bed
• Drink small amounts of fluids throughout the day, and 30 minutes before or after eating
• If odours cause nausea, try eating cold food rather than hot
• Do not lie down right after eating
• Get more rest and nap during the day

For more ideas, check Coping with Nausea and Vomiting during Pregnancy.

Oral health

Your body undergoes many changes during pregnancy.  These changes can affect the health of your teeth and gums. Keeping your teeth and gums healthy during pregnancy has many benefits for you and your baby.

Here are some ways you can take care of your oral health during pregnancy:

• Brush twice a day using a soft toothbrush and fluoride toothpaste
• Floss daily to remove plaque from your teeth and gums
• Eat nutritious food and avoid snacking on foods that contain sugar
• Drink lots of water and avoid large amount of pop and energy drinks
• If you vomit, avoid brushing your teeth for one hour as the stomach acid can damage your teeth. Instead, rinse out your mouth

 For more information, check the Oral Health Fact Sheet.

Comfort

Many physical changes occur during pregnancy. Promoting a Comfortable Pregnancy explains why changes occur, and offers different things you can do to help you feel better during your pregnancy. If you have questions, concerns, or feel a discomfort is getting worse talk to your health care provider.

• How to Be a Family Friendly Workplace
• Work and Pregnancy Do Mix
• Prenatal and Parenting Services 

During your pregnancy, you may notice that your feelings change often. Many emotional changes are normal. However, one out of five people have mood swings, feel anxious or depressed. If you and/or your partner are concerned about your emotional changes talk to someone you trust, call your health care provider or seek out local supports. 

For more information, see:

• Emotional Health During Pregnancy
• Pregnancy Is Not Always What You Expect
• Prenatal and Parenting Services

Everyone deserves to be loved, valued, and to feel safe and secure in their relationships. If you are experiencing abuse know this is not your fault, you are not alone, there is help.

For more information, check:

• Domestic Violence
• Healthy Relationships
• Hide Your Visit

Being substance free during and after your pregnancy protects you and your unborn/new baby's health. It is also important to discuss prescription and over-the-counter medications with your health care provider. The following resources provide more information about medications, alcohol, drugs and smoking during your pregnancy: 

• Smoking During Pregnancy
• Smoking Facts for Dads-to-Be
• Second-hand Smoke During Pregnancy
• PREGNETS (Prevention of Gestational and Neonatal Exposure to Tobacco Smoke)
• Alcohol, Drugs, Pregnancy and Breastfeeding
• Alcohol During Pregnancy
• Medications and More During Pregnancy and Breastfeeding
• Risks of Cannabis on Fertility, Pregnancy, Breastfeeding and Parenting
• Cannabis: Before, During and After Pregnancy

 For substance use services, see Prenatal and Parenting Services.

Harmful substances in our surroundings can have serious impacts on your health, the health of your unborn baby and small children. During and after pregnancy you can take some simple steps to reduce risks in your home.

Some ways to create a healthy environment during and after your pregnancy are:

• Bust That Dust
• Go Green When You Clean
• Renovate Right
• Get Drastic With Plastic
• Dish Safer Fish
• Reduce Radon - What Families Can Do

• Prenatal and Parenting Services
• Midwifery in Waterloo Region

See your health care provider to ensure that you and your unborn baby are protected. Check your immunizations and immunity to infections, such as German measles (rubella) and Chickenpox. This may include getting your annual flu vaccine and making sure your pertussis (whooping cough) vaccine is up to date.

See more information on the Health Canada website: Immunization in Pregnancy and Breastfeeding

• Chickenpox and Pregnancy
• Toxoplasmosis in Pregnancy
• Fifth Disease and Pregnancy
• Human Papilloma Virus (HPV)
• HIV Testing and Treatment in Pregnancy

Prevent preterm birth

Preterm birth occurs when babies are born before 37 weeks of pregnancy. These newborns are at risk of developing serious short and long-term health problems, some may even die. 

You may be at greater risk of having a preterm birth if you are/have:

• High levels of stress
• Genital tract infection
• Gum infection
• Using tobacco
• Previous preterm birth
• Other obstetrical problems

It is important to recognize the signs and symptoms of preterm labour. If you see a potential problem, call your health care provider and go to the hospital to be checked.

Recognize preterm labour

Watch for the following signs especially if they seem new or different or happen before you are 37 weeks pregnant:

• Bad cramps or stomach pains that don't go away
• Bleeding, trickle or gush of fluid from your vagina
• Lower back pain/pressure, or change in lower backache
• A feeling that the baby is pushing down
• Contractions, or change in the strength or number of them
• An increase in the amount of vaginal discharge

If your contractions are constant and feel more regular, go the hospital and get checked immediately.  

• Online Prenatal Program 
• Prenatal and Parenting Services
• Youth Prenatal Program
• Preparing for Parenthood
• Growing Healthy Two-gether
• Healthy Babies Healthy Children