Congratulations on your pregnancy! This is an exciting time for you.
It's essential to take care of yourself right from the beginning. Here's your guide to a healthy pregnancy.
See your doctor regularly
Schedule your prenatal appointment as soon as you think you might be pregnant. Keep regular appointments for prenatal check-ups and care. Call your doctor if you're experiencing any problems.
Your nutritional needs increase during pregnancy. Eat fresh, whole foods, including:
- Vegetables and fruits- Include a variety of colours in your diet. Try different fruits and vegetables like apples, strawberries, broccoli, cabbage, and leafy greens.
- Whole-grain foods- Eat a variety of whole grains, including whole-grain pasta, oatmeal, or brown rice.
- Protein- Eat protein-rich foods like eggs, beans, fish, poultry, lean meat, milk, yogurt, and cheese.
- Healthy fats- Choose foods with healthy fats like nuts, seeds, avocado, fatty fi
- Get enough folic acid- Folic acid protects your unborn baby from severe birth defects. It is also essential for the baby's development. Dark leafy greens, broccoli, asparagus, liver, orange juice, peanuts, and almonds are good sources of folate. Follow your doctor's advice on how to get enough folic acid.
- Get all the essential vitamins-Choose foods rich in essential vitamins, such as calcium and iron.
- Calcium-rich foods include dairy products, tofu, almonds, broccoli, dark leafy greens.
- Iron-rich foods include poultry, spinach, lentils, dried beans, and dried fruits.
- Stay hydrated- Drink plenty of fluids.
- Prefer water
- Avoid sodas and other sweetened drinks.
Women with uncomplicated pregnancies are encouraged to stay active. Walking, low-impact aerobics, and yoga are considered safe. Your doctor can help you decide which exercise regimen works best for you.
Get plenty of rest
- Go to bed earlier than usual.
- Take naps, if possible.
Think safety first
- Take care to avoid falling.
- Do not climb on ladders or stand on anything high, unstable, or shaky.
- Always wear your seat belt when driving or riding in a car.
- Avoid roller coasters.
Aim for healthy weight gain
Gaining the right amount of weight is associated with fewer pregnancy complications.
Take care of your oral health
Taking care of your oral health is very important when you are pregnant. Poor oral health may affect the health of your developing baby.
Take care of your emotional health
Pregnancy hormones can cause emotional changes. You may experience morning sickness, fatigue, and other uncomfortable pregnancy symptoms. Talk to people you know and trust.
- HealthLink BC. Quick tips: Healthy pregnancy habits [Internet]. Available at: https://www.healthlinkbc.ca/health-topics/hw195410. Accessed on Aug 25, 2020.
- Alberta Health Services. Weeks 6 to 10 of your pregnancy: Care instructions [Internet]. Available at: https://myhealth.alberta.ca/Health/aftercareinformation/pages/conditions.aspx?hwid=zy1780. Accessed on Aug 25, 2020.
- The Society of Obstetricians and Gynaecologists of Canada. Your pregnancy-Folic acid. [Internet]. Available at: https://www.pregnancyinfo.ca/your-pregnancy/healthy-pregnancy/folic-acid/. Accessed on Aug 18, 2020.
- Canadian Paediatric Society. Prenatal health and your baby [Internet]. Available at: https://www.caringforkids.cps.ca/handouts/prenatal_health_and_your_baby. Accessed on Aug 25, 2020.
- Government of Canada. The sensible guide to a healthy pregnancy [Internet]. Available at: https://www.canada.ca/en/public-health/services/health-promotion/healthy-pregnancy/healthy-pregnancy-guide.html. Accessed on Aug 18, 2020.
- Raising Children Network (Australia) Limited. Pregnancy: An overview [Internet]. Available at: https://raisingchildren.net.au/pregnancy/week-by-week/about-pregnancy/pregnancy-overview. Accessed on Aug 25, 2020.