Keeping baby & you healthy

Making healthy choices in pregnancy gives you the best chance of having a healthy baby. Eating well, getting regular physical activity, seeing your health care providers and having a strong support system are all important to having the healthiest pregnancy possible.

Healthy eating

Eating healthy foods during pregnancy will give your baby the best chance to grow and develop well. Some nutrients are especially important, such as folate, iron, calcium, vitamin D and omega 3 fatty acids.

Dietary sources for essential nutrients during pregnancy - Healthy Families BC
Healthy eating when pregnant and breastfeeding - Canada's food guide
Iron and pregnancy - Government of Canada
Folic acid and neural tube defects - Government of Canada
Omega-3 fatty acids and fish during pregnancy - Government of Canada
Healthy eating during pregnancy
Nutrition during pregnancy - HealthLink BC
Pregnancy and nutrition: Folate and neural tube defects - HealthLink BC
Healthy eating guidelines for food safety during pregnancy - HealthLink BC
Mercury in fish - HealthLink BC
Nausea and vomiting during pregnancy - HealthLink BC

If you're in your second or third trimesters, you will likely need to eat 2 or 3 extra servings per day. However, everyone is different and you may have unique needs or considerations. Talk to your health care provider about healthy eating during pregnancy or call HealthLink BC at 8-1-1 and ask to speak to a dietician.

Weight and pregnancy

Pregnancy is not a time to worry about your weight. Weight loss and dieting are not recommended. Instead, focus on eating healthy foods and drinking plenty of water. You can learn more about weight gain guidelines at different stages of pregnancy on the Healthy Families BC website:

Dietary sources of essential nutrients during pregnancy - Healthy Families BC
Healthy weight gain during the second trimester - Healthy Families BC
Weight gain in the third trimester - Healthy Families BC

Food programs

If you are finding it difficult to provide healthy, nutritious food for yourself or your family due to low income, visit the resources page for food program in your area.

Alcohol, smoking & other drugs

Alcohol

There is no safe amount to drink during pregnancy. Every time you drink, your baby does too. Alcohol during pregnancy can lead to Fetal Alcohol Spectrum Disorder (FASD). FASD means serious developmental, emotional, and physical consequences for your baby.

Even if you drank before you knew you were pregnant, there is still time to stop drinking. The best thing you can do is to not drink at all. The second-best thing you can do is to stop today. Talk to your health care provider about your drinking and surround yourself with people who will support you in not drinking.

Smoking

Quitting smoking isn't easy. However, it's important to quit smoking as quickly as possible to help prevent miscarriage, birth defects, premature birth and the resulting complications, or stillbirth. Help is available and will improve your chances of quitting for good, so don't be afraid to reach out.

Talk to your health care provider about options that might work for you
Join a stop smoking program or support group
Take advantage of VCH resources to help you stop smoking
Get help at QuitNow

Medications and street drugs

Medications, marijuana, and street drugs can all be dangerous during pregnancy. Different drugs have different effects, but few are safe. If you used medications, marijuana or street drugs before knowing you were pregnant, you can still make different choices.

Talk to your health care provider or pharmacist about any over-the-counter or prescription medications you want to take
Avoid recreational marijuana use entirely. If you are taking medicinal marijuana, talk to your doctor about the risk factors. These include premature birth, low birth weight and developmental delays.
Avoid street drugs entirely. Not only do you risk serious complications but your baby could be born addicted to the drug you take

Access services

We are here to support you and will not judge you. Please reach out to one of our VCH community programs below or call your Public Health Nurse for more resources:

Substance use services for adults
Addiction services for youth under 24 years of age
Sheway program for pregnant women or those with children less than 18 months old
Healthiest Babies Possible programs in Vancouver and Richmond

Abuse & domestic violence

If you or someone you love is in danger, call 9-1-1.

Pregnancy and new parenthood can be a time when domestic abuse (intimate partner violence) increases. Nobody has the right to threaten you, or verbally, emotionally, sexually or physically abuse you. If this is happening to you, it's also harming your children, even if they aren't being abused. You must get help. Clear your browser history after, if needed.

Call VictimLink BC at 1-800-563-0808. The line is completely confidential and open 24/7. Someone is waiting to talk to you right now.
Gender-Based Violence, Sexual Assault, and Domestic Violence - BC Gov
Women’s transition housing and supports program - BC Housing

Warning signs of abuse

You or the person you love is:

Apologetic and making excuses for their partners aggression/anger
Nervous when their partner is around
Often sick or missing work
Seems to be "accident prone" with lots of bruises that they try to cover
Sad, lonely, withdrawn
Using drugs or alcohol to cope

Your (loved one's) partner:

Puts you/your loved one down
Does all of the talking and dominates the conversation
Checks up on you/your loved one all the time, even at work
Tries to act like the victim; blames you/your loved one for the abuse
Tries to keep you/them from seeing friends and family
Acts as if they own you/your loved one
Acts like they are superior and have more value than you/your loved one

Kick counting

Counting kicks is easy, important, a great way to bond with your baby, and most importantly, it could save your baby's life! There is no magic number of movements a mother should feel. Monitor your baby's movements every day so you will know what is normal for YOUR baby.

Remember:

Babies do not run out of room to move. They will run out of room for somersaults but should move all the way up to and during labour.
Call right away if you notice a change in your baby's movement pattern. Even if you have an appointment scheduled for the next day, do not wait.

How to start kick counting

When you start your 3rd trimester, it’s time to start counting.

Count the kicks every day, preferably at the same time.
Pick your time based on when your baby is usually active, such as after a snack or meal.
Make sure your baby is awake first. Walking, pushing on your tummy or having a cold drink are good wake-up calls.
To get started, sit with your feet up or lie on your side. Count each of your baby's movements as one kick, and count until you reach 10 kicks.
Most of the time it will take less than a half-hour, but it could take as long as two hours.
Log your recorded times – try the Count the Kicks App.

Immunizations

Immunizations - Consider immunizations before, during and after your pregnancy. Before you are pregnant, make sure all of your immunizations are up-to-date. During pregnancy, it's recommended that you get a flu shot during flu season. After pregnancy, catch up on any missing immunizations.