Complete Preconception Course

What you will be able to do

• explain Health Canada's advice on folic acid, multivitamins, vitamin D and vitamin A, and know who should ask about a higher folic acid dose.
• plan meals around Canada's Food Guide and include key nutrients such as iron, calcium and omega-3 fats.
• start food safety habits and know the main foods to avoid once pregnant.
• describe the national advice on alcohol, smoking, caffeine and activity before and during pregnancy.
• prepare for a pre-conception appointment with your family doctor or nurse practitioner, including medicines, vaccinations and family history.
• explain the fertile window, how long conceiving usually takes and when to seek help.
• build and follow a personal 12-week preparation plan with your partner.
• recognize early pregnancy warning signs and know who to contact.

1. 1Getting ready for pregnancy

   Why the months before pregnancy matter, where you are starting from, and how to prepare together.

   • Why the months before pregnancy matter
   • Your starting point

   Pre-pregnancy checklist12-week preparation planner

2. 2Folic acid, vitamin D and other supplements

   Get the supplement advice right: a multivitamin with folic acid, vitamin D, what to avoid, and when to ask about a higher dose.

   • Folic acid: the most important supplement
   • Vitamin D, vitamin A and choosing supplements

   Supplement checklist (folic acid and vitamin D)Preconception lifestyle tracker

3. 3Eating well before pregnancy

   Build a pre-pregnancy plate with Canada's Food Guide, cover key nutrients, and practice food safety habits you will need in pregnancy.

   • Your pre-pregnancy plate
   • Key nutrients to think about
   • Food safety habits to start now
   • A week of pre-pregnancy meals, made simple

   12-week preparation planner

4. 4Weight, activity and fitness

   Understand how weight can affect fertility and pregnancy, take a gentle approach, and build activity into your week.

   • Weight and fertility: a gentle approach
   • Moving more before pregnancy

   Preconception lifestyle tracker

5. 5Alcohol, smoking, caffeine and drugs

   Understand the national advice on alcohol, smoking, vaping, caffeine and drugs, and where to get free support to change.

   • Alcohol and caffeine
   • Smoking, vaping and drugs

   Preconception lifestyle tracker12-week preparation planner

6. 6Health checks, medicines and vaccinations

   Prepare for a pre-conception chat with your family doctor or nurse practitioner, review medicines safely, and check vaccinations and screening.

   • Your pre-conception appointment
   • Vaccinations, screening and family history

   Pre-conception appointment prep sheet12-week preparation planner

7. 7Understanding fertility and trying to conceive

   Learn how the menstrual cycle works, how long conceiving usually takes, and when to talk to your family doctor.

   • Your cycle and the fertile window
   • How long it takes and when to get help
   • For partners: sperm health and your role

   Preconception lifestyle tracker

8. 8Wellbeing, work and home

   Look after your mental wellbeing and sleep, and check for risks at work and home before pregnancy.

   • Stress, sleep and emotional wellbeing
   • Work, home and practical planning

   Preconception lifestyle tracker12-week preparation planner

9. 9Your 12-week plan and what happens next

   Pull everything into a 12-week plan, and know the first steps after a positive test and the signs that need urgent care.

   • Putting your 12-week plan together
   • After a positive test: first steps
   • If it takes longer, or does not go to plan

   12-week preparation plannerPre-pregnancy checklist

• CheckerPre-pregnancy checklistSee how prepared you are for pregnancy across supplements, health checks, lifestyle and planning, and spot anything to discuss with your family doctor first.
• CheckerSupplement checklist (folic acid and vitamin D)Check your supplements match Health Canada's advice for people who could become pregnant, and see whether you should ask about a higher dose of folic acid.
• TemplatePre-conception appointment prep sheetPrepare for a pre-pregnancy chat with your family doctor or nurse practitioner so you remember your questions and the details they will need.
• TrackerPreconception lifestyle trackerTrack the daily habits that matter before pregnancy, such as your multivitamin, vegetables and fruits, activity, alcohol and sleep, over 12 weeks.
• Planner12-week preparation plannerSpread your preparation over 12 weeks so health checks, food, lifestyle changes and practical planning happen one step at a time.