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Pregnancy courses for every trimester

Courses based on Health Canada and Public Health Agency of Canada advice: what to eat and avoid, which supplements to take, caffeine and fish limits, and how to plan for birth with your care provider.

  • 6 courses
  • Tools in every course
  • Certificate included

You do not need to eat for two. Health Canada describes the change as a little more food each day in the second and third trimesters, and suggests weight gain ranges based on your weight before pregnancy. For someone who started with a BMI of 18.5 to 24.9, for example, the range is 11.5 to 16 kg (25 to 35 lb). Your obstetrician, family doctor or midwife will talk through what is right for you.

Our pregnancy courses turn Canadian advice into practical tools: a fridge-door list of foods to enjoy and foods to avoid, a caffeine counter set to Health Canada's limit of less than 300 mg a day (about two 237 mL cups of coffee), a tracker for low-mercury fish, a supplement tracker for a prenatal multivitamin containing 0.4 mg folic acid and 16 to 20 mg iron, and a birth plan you can fill in with your care provider. Every nutrition lesson comes from Dr Aqsa Mukhtiar, PhD in Nutrition.

If money for food is tight, the Canada Prenatal Nutrition Program funds community projects that offer nutrition support, prenatal vitamins, food or food coupons and breastfeeding support. From April 1, 2026 it is moving into the new Community Action for Prenatal and Child Health Program, and Quebec projects continue under the current program until March 31, 2028.

All pregnancy courses

Foundation

Pregnancy

Pregnancy Nutrition for Beginners

Pregnancy eating basics in about an hour, with a pregnancy plate, a daily food checklist and a starter grocery list.

  • 1 hour 5 min
  • 4 tools
  • 6 modules
C$19.99Buy
Focused

Pregnancy

First Trimester Nutrition

Weeks 1 to 12 made manageable: foods that sit well with nausea, small meals, hydration and what to ask at your first prenatal visit.

  • 2 hours
  • 6 tools
  • 6 modules
C$24.99Buy
Focused

Pregnancy

Pregnancy Food Safety

Runny eggs, soft cheese, fish, caffeine and takeout: clear Health Canada-based answers, with a cheese checker and a caffeine counter.

  • 2 hours
  • 6 tools
  • 7 modules
C$19.99Buy
Focused

Pregnancy

Pregnancy Vitamins and Supplements

Folic acid, iron, vitamin D and what to skip, stage by stage, with a supplement label checker and prenatal program signposting.

  • 2 hours
  • 4 tools
  • 6 modules
C$24.99Buy
Focused

Pregnancy

Creating a Birth Plan

Know your options and write a flexible birth plan, with questions for your doctor or midwife and a briefing sheet for your birth partner.

  • 2 hours
  • 5 tools
  • 7 modules
C$19.99Buy
Premium

Pregnancy

Complete Pregnancy Nutrition Course

Every trimester covered: three meal planners, a fridge-door safe and avoid list, grocery lists and a supplement tracker, based on Health Canada advice.

  • 4 hours 40 min
  • 9 tools
  • 10 modules
C$34.99Buy

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Find the right pregnancy course

What the pregnancy tools do

  • Fridge-door food list and cheese checker: quick answers while you shop, cook or order out.
  • Caffeine counter: adds up coffee, tea, cola, energy drinks, chocolate, guarana and yerba mate against the 300 mg limit.
  • Supplement tracker and label checker: record your daily prenatal multivitamin and check folic acid and iron amounts on the label.
  • Trimester meal planners and grocery lists: plan a week around what you can face eating at each stage.
  • Birth plan, options checklist and question sheet: write down your preferences and bring them to your prenatal appointments.

When to call your care provider or go to the hospital

Contact your obstetrician, family doctor or midwife straight away, at any time of day or night, or go to the hospital, if you have:

  • vaginal bleeding, or fluid leaking from the vagina
  • a change in your baby's usual pattern of movements, or fewer movements
  • severe or ongoing belly pain
  • a severe headache, problems with your vision, or sudden swelling of your face, hands or feet
  • vomiting so often that you cannot keep fluids down, or a fever

Do not wait until the next day to report reduced movements. In an emergency, call 911.

Pregnancy courses: your questions

Which foods should I avoid while pregnant?

Health Canada lists raw or unpasteurized milk, cheese and juice; raw or undercooked meat, poultry, seafood and eggs; raw sprouts; hot dogs that have not been heated; deli meats and refrigerated pâté; refrigerated smoked seafood; and soft, semi-soft and blue-veined cheeses. Pregnancy Food Safety goes through each one and the safer alternatives.

How much caffeine is safe in pregnancy?

Health Canada advises less than 300 mg a day, which is about two 237 mL (8 oz) cups of coffee. Tea, cola, energy drinks, chocolate, guarana and yerba mate all count towards it.

Can I eat canned tuna?

Yes. Canned light tuna is not restricted under Health Canada's mercury advice. Canned albacore (white) tuna is limited to 300 g a week, and fresh or frozen tuna, shark, swordfish, escolar, marlin and orange roughy to 150 g a month combined.

How much weight should I gain?

Health Canada's ranges depend on your pre-pregnancy BMI: under 18.5, 12.5 to 18 kg; 18.5 to 24.9, 11.5 to 16 kg; 25 to 29.9, 7 to 11.5 kg; 30 or more, 5 to 9 kg. Your care provider can tell you which applies and whether to adjust it.

Is any amount of alcohol safe in pregnancy?

No known amount is safe. Health Canada says the safest choice is not to drink alcohol while pregnant.

Do these courses replace prenatal classes?

No. They are general education you can do at home. Keep going to your prenatal appointments, and ask your care provider or local public health unit about prenatal classes near you.

Official sources

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Know what is on your plate

Start with the beginners' course, print the fridge-door list and put it up the same day.

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