Healthy Eating During Pregnancy and Breastfeeding


Nutrition and Food Security Healthy Eating during Pregnancy and Breastfeeding by WHO
Booklet for mothers

Dr. Brewer's Pregnancy Diet

It is a diet that was developed in the 1950's and 1960's by an obstetrician, Dr. Tom Brewer, to help women have healthier pregnancies and healthier babies. In the process of his medical education, and researching the work of Hamlin, Strauss, Burke, and Ferguson--doctors who had worked on this issue in the 40 years previously--he discovered that the cause of pre-eclampsia and some other complications was an abnormal blood volume, caused by malnutrition, or food deficiency. The diet consists of 14 food groups. However, it can be summarized as starting with 4 basic components: 2600 calories, 80-120 grams of protein, salt to taste, and unrestricted weight gain.

Healthy Eating for Gestational Diabetes

The most important part of treatment for gestational diabetes relates to food and your eating pattern

Managing Gestational Diabetes

Nausea and Vomiting During Pregnancy


Home Birth



Outcomes of planned home births versus planned hospital births after regulation of midwifery in British Columbia


Statement on Home Birth

Home Birth Handbook for Midwifery Clients
UBC Midwifery

HOME BIRTH: An annotated guide to the literature

Home Birth Supply List:

3 Pairs mesh panties (or other comfy underwear), 12 4x4 gauze pads, 24 blue under pads, 12 maternity pads (consider wetting 6 of them and placing them flat in the freezer for handy cold packs afterwards) Perineal bottle 8 Oz, Pack of bendy straws, large black garbage bags, large container for the placenta, Ginger for nausea, digital thermometer, medium pot with lid, 1 plastic sheet or shower curtain, 2 fitted sheets (put the plastic sheet between), large towels, face cloths, receiving blankets, herbal perineal wash (for healing), regular choice for pain relief

If you are using a birth pool:

Plastic and sheet for under and around the pool, Fish aquarium net, new garden hose and sink faucet adapter, bucket for replacing water, hand mirror, flashlight, hot water bottle/heating pad/microwave rice pack.


Essential Oils For Labor



For relief from pain in the later stages of labour when sensations become more uncomfortable. Massage into lower back with fractionated coconut oil. Basil is also useful for increasing milk supply when rubbed into breasts (avoiding nipple area) after nursing. For use at full term and postpartum.

Black Pepper (1ml)

Black Pepper is similar to basil and can be used to relieve pain in labour. It is especially helpful for relieving the pain of back labour. A little black pepper goes a long way. Only 1 or 2 drops needed and massaged into lower back with fractionated coconut oil. Black Pepper may also be useful for relief of nausea during pregnancy and labour.

Clary Sage

A uterine tonic that assists with effective contractions. May also relieve anxiety. Calms the nervous system, relieves tension, balances hormones, brings on labor and helps with expelling afterbirth. For use at full term and postpartum.


Useful for occasional swelling or edema and overall circulation. May also be useful for stress and tension.


Can be used for perineal massage (dilute with fractionated coconut oil) the last few weeks of pregnancy to help prepare perineum for the stretching that happens during birth. This will reduce stress to the perineum and help avoid tearing. Can also be used on perineum during crowning to support stretching and avoid tears. Frankincense is also useful in soothing and healing of the perineal area after birth. Frankincense on crown of baby’s head and spine after birth (diluted with coconut oil), protects and aids in bonding. Frankincense is a calming and grounding oil.


Generally regarded as the most versatile essence, therapeutically. Lavender is useful for anxiety, insomnia, allergies, indigestion, nausea, headaches, hypertension, gestational diabetes, stress or nervous tension, stretch marks, sore nipples, fussy baby, blocked tear ducts. May also be helpful for labour pain. For use after the first trimester.


Lemon is safe and helpful during pregnancy for coughs, flu, immune support, pH balance, cold sores, spider veins, mood elevation, vomiting, water retention, insomnia, hypertension, gestational diabetes and anemia. A good combination for newborn jaundice is Lemon and Geranium.


Geranium is anti-inflammatory and anti-haemorrhagic, antiseptic and antidepressant. May be helpful for labour pain. A good combination for labour is Clary Sage, Geranium and Lavender. Also useful after birth for perineal healing, dry, cracked nipples (diluted with coconut oil) and breast engorgement. Can use on baby’s feet for jaundice (diluted with coconut oil). For use at full term and postpartum.


Helpful throughout pregnancy and birth for nausea, vomiting, diarrhea and indigestion. Also helps relieve edema or water retention.

Myrrh (1ml)

Myrrh is a precious and costly essential oil so sample amount is smaller. May help intensify contractions and get things moving when labour has stalled. A great combo for stalled labour is myrrh and clary sage together. A couple drops of myrrh rubbed on baby’s umbilical stump after birth protects from infection and aids in healing. For use at full term and postpartum.


Peppermint can be rubbed low down on the belly to turn a breach baby! Peppermint may be helpful for nausea and may reduce anxiety and hypertension when inhaled. The first void after the perineal trauma of birth can be very difficult; a few drops of peppermint in the toilet aids in the ease of this task. Also useful to bring down a fever. For use at full term and postpartum. (Use with caution as may reduce milk supply once milk has come in.)


Birth/ Postpartum Doula Resources



Doula Services Association

We are a non-profit association promoting Birth and Postpartum Doula support for families in British Columbia, Canada. Our mission is to raise awareness about the role of Birth and Postpartum Doulas within BC, to provide a referral service to BC families, and to deliver continuing education to its members, health care professionals, and the public at large

DONA International

Pardon us for bragging, but we are the oldest, largest and most respected doula association in the world. Our founders are among the foremost experts on doula care, and DONA International certification is a widely respected measure of quality and professionalism. We are an international, non-profit organization of doulas that strives to have every doula trained and educated to provide the highest quality and standards for birth and/or postpartum support to birthing women and their families. To that end, we promote continuing education for doulas and provide a strong communication link among doulas and between doulas, families and the medical birthing community. We are an amazing community with a shared passion for families that reaches around the world. DONA International doulas and the families they serve are in more than 20 countries.

CAPPA Canada

CAPPA certified professionals aim to facilitate empowerment, connection, and self-advocacy in families from pre-conception through early parenthood. CAPPA works to foster and encourage culturally relevant education, support, and training in countries around the world. CAPPA seeks to forge positive and productive relationships with organizations that support healthy, informed family decisions. CAPPA strives to build a bridge of understanding, respect, and communication with all healthcare professions. The organization consists of an international leadership board, administrative team, regional representatives, faculty, advisors, and its membership. CAPPA is the most comprehensive pregnancy, childbirth, postpartum, and breastfeeding organization available.

Classes/ Workshops

Douglas College Perinatal Education

Our mandate is to ensure childbearing families obtain the most current, evidence based information and education to help ensure health and wellness as they prepare for pregnancy, childbirth and early parenting. We work closely with our Advisory Board made up of health and education professionals and health region representatives to ensure content and community information is current and relative.


Breastfeeding Resources


Le Leche League Canada

LLL Canada encourages, promotes and provides mother-to-mother breastfeeding support and educational opportunities as an important contribution to the health of children, families and society.


INFACT Canada is a national non-governmental organization that works to protect infant and young child health as well as maternal well-being through the promotion and support of breastfeeding and optimal infant feeding practices.

Kelly Mom

At, our goal is to provide support & evidence-based information on breastfeeding, sleep and parenting. I am the mother of three lovely children, and I am an International Board Certified Lactation Consultant (IBCLC). I hope that my articles are helpful and encouraging. Thanks for visiting!

The InfantRisk Center at Texas Tech University Health Sciences Center

The InfantRisk Center at Texas Tech University Health Sciences Center is a call center based solely on evidence-based medicine and research. We are dedicated to providing current and accurate information to pregnant and breastfeeding mothers and healthcare professionals. We are a training center for medical and pharmacy students and medical residents in the use of drugs in pregnant and breastfeeding mothers.


The Womanly Art of Breastfeeding by Diane Wiessinger (ISBN-10: 0345518446)

Breastfeeding Answers Made Simple: A Guide for Helping Mothers by Nancy Mohrbacher (ISBN-10: 0984503900)

Breastfeeding Made Simple: Seven Natural Laws for Nursing Mothers by Nancy Mohrbacher (ISBN-10: 1572248610)


Babywearing Resources


Babywearing International

Babywearing International Inc. is a nonprofit organization whose mission is to promote babywearing as a universally accepted practice, with benefits for both child and caregiver, through education and support.


founded in 2003 by Australians Jennifer Norton and Denby Angus. Their first son was carried in-arms, without benefit of a sling, and Jeni ended up with severe tenosynovitis in both elbows. It wasn't until she read The Baby Book (by Dr William and Martha Sears) that she realised there was a simple solution! Life with their second worn baby seemed much less daunting, as she was happy, her older brother got lots of attention, and mum and dad could get other things done too. Jeni's "parenting anxiety" was reduced by about 90%!

The Mamatoto Project

Mamatoto Means "Mother-Baby" The Mamatoto Project was created to educate the general public on the advantages of babywearing, and to promote the use of a simple piece of cloth as a traditional baby sling among those who care for infants and toddlers. We offer how-to guides for babywearing parents and caregivers. We discuss the advantages of babywearing with doctors, doulas, midwives and other health care professionals. We help coordinate babywearing classes and events. We coordinate the efforts of babywearing lovers to get wider coverage of babywearing in books, magazines and television. Mamatoto is Swahili for the Mother-Baby unit. In that culture, babies are never seen apart from their mothers, so the two are considered one.