Pregnancy and Postpartum

Your nutritional health, before and during pregnancy, influences the health of your developing baby.

1. Balanced Nutrient Intake: Prioritize a well-rounded diet rich in a variety of nutrients. Incorporate lean proteins, whole grains, plenty of colorful fruits and vegetables, and sources of healthy fats to provide essential vitamins and minerals for both you and your developing baby.

2. Nourishing Yourself and Your Baby: The foods you choose before and during pregnancy help support your overall health and your baby’s growth and development. Focus on a variety of nutritious foods you enjoy. Include lean proteins, whole grains, colourful fruits and vegetables, and healthy fats to give your body and your baby the vitamins and minerals you both need! For more info visit: Healthy eating when pregnant and breastfeeding - Canada's Food Guide. 

3. Folic Acid Focus: Ensure adequate folic acid intake by consuming foods like leafy greens, fortified cereals, and legumes. Folic acid plays a crucial role in preventing birth defects of the baby's brain and spine.

   A daily multivitamin with 400 mcg (0.4 mg) of folic acid is recommended for anyone who could become pregnant. If you’re planning to become pregnant and not taking folic acid, start taking it as soon as possible. It should be ideally started at least 3 months before pregnancy.

   If you’re already pregnant and aren’t taking folic acid, start taking it as soon as possible. Continue taking folic acid throughout your pregnancy and while breastfeeding.

   Check out Folic acid, healthy pregnancy and neural tube defect prevention - Canada.ca for more information.

4. Hydration Matters: Stay hydrated by drinking plenty of water throughout the day. Proper hydration supports healthy amniotic fluid levels and helps your body manage increased blood volume.

5. Mindful Eating: Pay attention to hunger and fullness cues. Aim for frequent, small meals to maintain steady energy levels and help reduce common pregnancy discomforts like nausea and heartburn.

6. Limit Caffeine and Harmful Substances: Monitor caffeine intake, opting for moderate amounts, and avoiding high-caffeine drinks. Also, steer clear of alcohol, tobacco, and any other harmful substances that could negatively impact your baby's development.

For more information on these topics, please visit: Eating Well During Pregnancy - Ontario Dietitians in Public Health

If you have questions about nutrition during pregnancy, your primary care provider or a registered dietitian can give you advice that is right for you. Call 1-844-575-4567 to speak with a Lakelands Public Health registered dietitian or dial 811 to connect with a dietitian through Health811. 

When you or the people around you smoke or vape, your baby smokes too. A smoke- and vape free environment is best for both you and your developing baby.

Smoking tobacco during pregnancy results in serious risks for both you and your baby. It has been shown that smoking cigarettes during pregnancy increases the risk of complications, such as low birth weight, stillbirths, miscarriage, decreased fetal growth, premature births, placental abruption and sudden infant death syndrome (SIDS).

More information on Quitting Smoking and Vaping. 

The Lakelands Public Health provides various supports and programs for you and your growing family for full program listings check out our Pregnancy and Feeding Supports page.

Online resources for infant feeding, maternal health and infant/child health. 

You can connect with lactation consultants, parenting groups, and mental health services.

For more information check out our Pregnancy and Parenting Supports | Lakelands Public Health

If you have questions or concerns, please contact Lakelands Public Health at 1-866-888-4577 ext. 5003. This number can also be used to book an appointment at our Infant Feeding and Nutrition Clinic. For additional support please call Health Connect Ontario at 811, 24 hours a day, 7 days a week to get health advice.  

Breastfeeding fosters a unique bond promoting emotional and psychological growth. Beyond the immediate benefits, breastfeeding also contributes to long-term health outcomes, reducing the risk of chronic diseases. Recognizing its significance, public health initiatives advocate for and support breastfeeding as a fundamental pillar of optimal child and maternal health.

Breast milk is so complete it is the only food or drink your baby needs for the first 6 months. For more information check out our Breastfeeding Supports information.

The postpartum period can be emotionally intense. If you’re feeling persistently sad, anxious, or overwhelmed, it could be postpartum depression, anxiety or another perinatal mood disorder. 

For more information check out our Mental Health Support: Pregnancy, Postpartum, and Parenting webpage.

Infant Feeding and Development Supports

We offer various programs and services to help parents with feeding their babies.

• Healthy Babies Healthy Children (HBHC) Program
  A support program for parents to promote healthy development for their babies.

• Feeding and Nutrition Clinic Parents develop skills to feed their baby, child, or themselves. One-on-one appointments can also support parents to make food choices that are best for their family.

• Pediatric Outpatient Program (POP Clinic)
  Located in Peterborough, this clinic offers lactation consulting services.
  📞 Call (705) 743-2121 ext. 2235 (Monday through Saturday) to book an appointment with a Lactation Consultant.

• Ontario Breastfeeding Clinic
  Receive IBCLC Lactation Consults from the comfort of your home. Whether you're pregnant, breastfeeding, chestfeeding, or bottle feeding, virtual consultations are available.
  📱 Text BOOKNOW to 1-877-822-1105 for a virtual IBCLC Lactation Consult.
  Referral forms are required for OHIP-covered care.

For more information check out our Pregnancy and Parenting Supports | Lakelands Public Health and Child Growth and Development | Lakelands Public Health webpages.

• Rest when you can: Sleep when your baby sleeps.
• Accept help: Let friends and family support you with meals, errands, or babysitting.
• Stay connected: Isolation can be common in the postpartum period, especially in rural areas. Consider joining a local or online parent group. Check out our Pregnancy and Parenting Supports.
• Be patient with yourself: It's normal to feel like you're learning as you go.

Postpartum care includes the medical, emotional, and practical support you need after childbirth. It helps you recover, supports breastfeeding or bottle-feeding, and addresses any challenges that may arise during this new chapter of your life.

Physical Recovery

Your body undergoes significant changes after delivery. Here are some common aspects of postpartum recovery:

• Healing from delivery: Whether you had a vaginal birth or a C-section, your body needs time to heal.
• Lochia: Vaginal bleeding and discharge are normal for a few weeks.
• Hormonal changes: You may experience mood swings, night sweats, or hair shedding.
• Breast changes: If you’re breastfeeding, your breasts may feel tender or engorged as milk supply adjusts.