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Nutrition & Supplements

Good nutrition and appropriate supplementation play an important role in supporting a healthy pregnancy for both you and your baby. This section provides evidence-based guidance on key nutrients, supplements, and dietary considerations to help you meet your changing needs throughout pregnancy

  • A prenatal vitamin helps make sure you and your baby get the nutrients needed for healthy growth and development—especially during early pregnancy, when critical changes are happening and you may not yet know you are pregnant. Even with a balanced diet, it can be difficult to get enough of certain nutrients from food alone. A daily prenatal vitamin helps fill those gaps.

    Two of the most important nutrients during pregnancy are iron and folic acid.

  • Iron helps your body make healthy red blood cells and carry oxygen to both you and your baby. During pregnancy, your body needs more iron to support your increased blood volume and to help your baby build up iron stores for after birth.

    You can increase iron intake by eating foods like beans, lentils, tofu, whole grains, lean meats, poultry, fish, eggs, and leafy vegetables. Pairing plant-based iron foods with vitamin C-rich foods (such as citrus fruits, peppers, or tomatoes) helps your body absorb iron more effectively.

    Because it can still be hard to meet iron needs through food alone, pregnant people are encouraged to take a daily prenatal or multivitamin that contains 16–20 mg of iron. A health-care provider can help you choose the right supplement.

  • Folic acid is a B vitamin that is essential for the early development of your baby’s brain, skull, and spine—especially in the first four weeks of pregnancy, when these structures are forming.

    Getting enough folic acid helps reduce the risk of neural tube defects (NTDs), serious conditions that affect the brain and spinal cord and can lead to lifelong disability or stillbirth.

    If you could become pregnant, are planning a pregnancy, or are pregnant, it’s important to take a daily multivitamin with 0.4 mg (400 mcg) of folic acid, ideally three months prior to conception. Food sources of folate (the natural form of folic acid) are important, but they are not enough on their own to provide the level of protection needed—supplementation is essential.

    Some people may need a higher dose of folic acid due to medical history or specific health conditions. Your health-care provider can advise you if this applies to you.

    Learn More

  • Baby’s Best Chance offers helpful information in the Eating Well for Pregnancy section about key nutrients and how eating well supports a healthy pregnancy.

Learn More:

This Government of Canada guide offers a comprehensive, evidence-based overview of healthy pregnancy topics—from prenatal nutrition and supplements to substance use, mental health, physical activity, preparing for birth, and postpartum care.

Your Guide to a Healthy Pregnancy

Medications in Pregnancy

Generally, we try to reduce exposure to medications in pregnancy. When in doubt, ask your pharmacist, doctor, or call 8-1-1. Many medications (including herbal remedies) have not had safety studies in pregnancy, and we will advise you to “ask your doctor”. When no studies have been done, it is usually best to avoid these medications during your pregnancy.

  • Not safe:

    • Cold remedies that contain alcohol

    • Decongestants such as pseudoephedrine and phenylephrine, which may reduce blood flow to the placenta

    • Ibuprofen and other non-steroidal anti-inflammatory drugs (NSAIDs)

  • Safe:

    • Ginger (tea, capsules, or lozenges)

    • Dimenhydrinate (Gravol)

    • Ask your physician or midwife about Diclectin

  • Safe:

  • Safe:

    • Antacids for heartburn (e.g., Maalox, Rolaids, Tums)

    • Simethicone for gas pain (e.g., Gas-X, Maalox Anti-Gas, Mylicon)

  • Safe:

    • Guaifenesin (thins and loosens mucous) (e.g., Mucinex, Naldecon Senior EX, Robitussin)

    • Dextromethorphan (cough suppressant) (e.g., Benylin Adult, Robitussin Maximum Strength Cough, Vicks 44)

    • Combination guaifenesin + dextromethorpha (e.g., Benylin Expectorant, Robitussin DM, Vicks 44E)

    • Cough drops and topical menthol rubs (e.g., Vicks VapoRub)

  • Safe:

    • Acetaminophen (e.g., Tylenol, Anacin Aspirin-Free)

  • Safe:

    • Loratadine (Claritin)

    • Diphenhydramine (Benadryl)

  • Safe:

    • Fibre supplements

      • Psyllium (e.g., Konsyl-D, Metamucil, Modane Bulk, Perdiem)

      • Polycarbophil (e.g., Equalactin, Fiber-Lax, Konsyl-Fiber, Mitrolan)

      • Methylcellulose (e.g., Citrucel, Unifiber)

    • Laxatives and stool softeners (e.g., Colace, Dulcolax, Maltsupex, milk of magnesia)

    • Hemorrhoid treatments (e.g., Anusol, Preparation H, Tucks)

  • Safe:

    • Loperamide (e.g., Imodium, Kaopectate II, Maalox Anti-Diarrheal, Pepto Diarrhea Control)

  • Safe:

    • Diphenhydramine (e.g., Benadryl, Unisom SleepGels, Nytol, Sominex)

  • Safe:

    • Over-the-counter hydrocortisone cream (e.g., Cortaid, Lanacort)

  • Safe:

    • Clean with water and mild soap

    • Polysporin

Learn More:

This PDF offers trusted, evidence-based information from the Society of Obstetricians and Gynaecologists of Canada on medication use, herbal remedies, and substances before and during pregnancy.

Medications & Drugs (handout)

Nausea & Vomiting in Pregnancy 

Nausea and vomiting are very common during pregnancy and can range from mild to severe. For some people, these symptoms can significantly affect daily life, work, and overall wellbeing. The Society of Obstetricians and Gynaecologists of Canada (SOGC) recommends seeking early support and treatment to improve comfort and prevent symptoms from worsening. If you are experiencing frequent nausea or vomiting, contact your maternity care provider promptly for guidance and support. Always speak with your healthcare provider before taking any medications or supplements.

  • Lifestyle and diet changes may help, such as eating small, frequent meals, resting more, and avoiding smells or foods that worsen symptoms. It’s okay to eat whatever foods you can tolerate.

  • Non-medication options, like acupressure or acupuncture (often using wrist pressure points), may reduce nausea for some people. Ginger may also help, but it’s important to talk to your health-care provider before using supplements.

  • Medications can be a safe and effective option for managing nausea and vomiting during pregnancy. The recommended first-line treatment is a combination of vitamin B6 and the antihistamine doxylamine, available as Diclectin®, which is the only prescription medication approved by Health Canada specifically for nausea and vomiting in pregnancy, and has strong evidence supporting its safety and effectiveness. If symptoms persist or become more severe, additional medications may be considered.

  • More serious symptoms, such as ongoing vomiting, dehydration, or weight loss, may require additional treatment and medical support. Please speak with your physician to develop an appropriate treatment plan.

Exercise in Pregnancy

The Society of Obstetricians and Gynaecologists of Canada and the Canadian Society for Exercise Physiology recommend regular physical activity during pregnancy for most people. Staying active is safe, encouraged, and provides important health benefits for both parent and baby. Whether you’re continuing your usual routine or just starting out, physical activity is one of the most effective ways to support a healthy pregnancy and reduce complications.

  • Research shows that staying physically active during pregnancy can:

    • Lower the risk of pregnancy complications such as gestational diabetes, high blood pressure, and preeclampsia

    • Reduce the likelihood of a Caesarean birth and excessive pregnancy weight gain

    • Improve mood, energy levels, sleep, and mental health

    • Reduce back and pelvic pain and help prevent urinary incontinence

    • Support healthy birth outcomes, without increasing the risk of miscarriage, preterm birth, or harm to the baby

    • Aim for at least 150 minutes of moderate-intensity physical activity each week

    • Spread activity over at least 3 days per week, though being active daily is encouraged

    • Moderate activity means you can still talk, but not sing (for example, brisk walking)

    • A mix of aerobic exercise (such as walking, swimming, or stationary cycling) and strength training

    • Yoga and gentle stretching can also be helpful

    • Pelvic floor exercises (Kegels) are encouraged to help reduce bladder control issues

    • Do not scuba dive during pregnancy. It can be dangerous for the baby

    • Avoid activities where falling or getting hit is more likely, such as horseback riding, downhill skiing, ice hockey, gymnastics, Olympic lifting, or cycling on roads or trails

    • Choose safer activities like walking, stationary biking, swimming, or water aerobics

    • Be careful on uneven ground, such as hiking trails, as balance can change during pregnancy

    • Drink plenty of water and avoid overheating, especially in hot or humid weather or during intense workouts (for example, hot yoga)

    • Exercise at higher elevations is usually safe if you are used to it, but take it easy and watch for how you feel

    • If your abdominal muscles start to separate (a common condition in pregnancy), avoid sit-ups or crunches and ask a physiotherapist for guidance. Gentle activities like walking are still helpful

    • Strength training is generally safe when done carefully, but avoid holding your breath or straining

    • If you exercise at a very high or competitive level, talk with your pregnancy care provider to make sure your routine is safe

    • Always warm up and cool down to help prevent injury, as joints are looser during pregnancy

    • Stop exercising and get medical help right away if you feel dizzy, have chest pain, vaginal bleeding, strong or regular contractions, or leaking fluid

    • It is safe to start being active at any point in pregnancy, even if you weren’t active before

    • Begin slowly and build up gradually

    • Any amount of movement is beneficial—even short walks count

  • The YMCA of Southern Interior BC offers a free Prenatal Wellness program for everyone. This welcoming program includes prenatal yoga and barre, nutrition support, answers to common pregnancy questions, practical healthy-lifestyle tips from knowledgeable educators, and opportunities to connect with other soon-to-be parents. You’re encouraged to join as early as possible in your pregnancy—and continue after your baby is born. With weekly yoga and six rotating topics, you can choose the sessions that matter most to you and create a program that fits your needs.

    Learn More & Register

Working in Pregnancy / Parental Benefits

This section provides an overview of what to expect if you are working during pregnancy, along with information on Employment Insurance (EI) maternity and parental benefits available in Canada.

  • This Society of Obstetricians and Gynaecologists of Canada (SOGC) resource explains when it is generally safe to work during pregnancy, what workplace activities may need adjustment, and how maternity, parental, and sickness benefits may apply.

  • Employment Insurance (EI) maternity and parental benefits provide temporary financial support for people who take time away from work due to pregnancy, birth, or caring for a new or adopted child, helping replace a portion of your income while you focus on your family.

    EI Maternity and Parental Benefits in Canada

Allied Health Services

Allied healthcare providers can be a great help during your pregnancy.

  • Prenatal massage can help reduce muscle tension, ease back and hip pain, improve circulation, and promote relaxation during pregnancy.

  • Prenatal acupuncture may help relieve common pregnancy discomforts such as nausea, pain, stress, and sleep issues, and can also support the body in preparing for labour and birth.

  • Pelvic floor physiotherapy can help reduce pelvic pain, improve bladder control, support your changing body during pregnancy, and prepare your pelvic floor muscles for birth and recovery.

  • Osteopathy can help relieve pregnancy-related aches and pains, improve mobility and posture, and support your body’s natural alignment as it adapts before birth and in the postpartum period. It is only recommended in the second trimester onwards.

  • Chiropractic care during pregnancy can help reduce back and pelvic pain, support proper alignment, and improve comfort and mobility as your body changes before birth and after your baby arrives.

Prenatal Educational Programs

These prenatal education and support programs offer practical information, personalized guidance, and community-based support to help you feel informed, confident, and supported throughout pregnancy, birth, and early parenthood.

  • The Pregnancy Outreach Program Vernon (POP) provides free, confidential, and non-judgemental support for pregnant people at all stages of pregnancy, and for families with babies up to 6 months old.

    POP offers a wide range of supports designed to help you have a healthy pregnancy and a gentle transition into parenthood. Services include weekly drop-in groups, one-on-one support, prenatal classes, breastfeeding support, monthly cooking classes, and help accessing community resources. The program also provides free prenatal vitamins, vitamin D for infants, and food hampers to support nutritional needs.

    Support is delivered by a caring, interdisciplinary team that includes a registered nurse (RN), a registered dietitian (RD), and experienced outreach workers. The team works with you to understand your individual needs and provide information and support that feels respectful, inclusive, and unbiased.

    POP focuses on helping pregnant people and new families feel supported, informed, and connected—building confidence, strengthening community networks, and ensuring access to the right services at the right time. The program is part of the BC Association of Pregnancy Outreach Programs and is funded by the Public Health Agency of Canada.

    Learn more

  • Embark on the transformative journey into parenthood with knowledge and confidence. Ideally completed six weeks before your due date, this course will introduce you to the intricacies of labour and delivery, interventions and complications, postpartum for mother and baby, breastfeeding, and newborn essentials. Inquire about available subsidies when registering.

    The course costs $85 but may be free if you apply for the subsidy. Inquire by emailing or calling:

    Vernon
    csnorth@okanagan.bc.ca
    Phone: 250-545-7291

    Learn more & Register

Labour & Birth

Planning for labour and birth can help you feel more confident, informed, and supported as you prepare to welcome your baby. These guides are designed to help you think through your preferences, start meaningful conversations with your care team and support people, and clearly communicate what matters most to you—while staying flexible as birth unfolds.

They can be filled out ahead of time and shared with your health-care provider, partner, and birth support team to support respectful, personalized care during labour, birth, and the early hours after your baby arrives.

  • This Labour & Birth Guide helps you think through your preferences for labour, birth, and early newborn care and supports clear, respectful communication with your care providers and support people about what matters most to you.

  • This simplified birth plan offers an easy way to write down your key wishes and priorities for labour and birth so you can review and discuss them with your health-care provider.

    Download here

  • Click here for a virtual tour of the Vernon Jubilee Hospital maternity ward.

  • Hospital Bag Supplies

    • BC Services Card (Care Card)

    • Car seat

    • Going-home clothes for mom

    • Going-home outfit & blankets for baby

    • Cell phone & long charging cable

    • Hair ties, if needed

    • Credit/debit cards for food, parking, etc. Don’t bring cash.

    • Music (e.g. cellphone & speaker)

    • Water bottle, other drinks (e.g. coconut water)

    • Food and snacks for labour and after birth, for both the birthing person and support person(s) (e.g., easy-to-eat snacks, drinks, comfort foods)

    • Toiletries for mom & partner(s)

    • Swim suit, change of clothes for partner(s)

    • Large T-shirt/comfy nightie

    • Flip-flops or slippers

    • DO NOT BRING: aromatherapy or other scented products, including lavender

    Find a downloadable packing list here

Breastfeeding

Breastfeeding can be a rewarding experience, but it’s also common for new parents to need a little extra support along the way. Whether you’re just getting started, working through challenges, or looking for reassurance, help is available. There are free breastfeeding support programs offered both in person and online, along with a video library you can access anytime. These resources are here to provide guidance, practical tips, and encouragement—so you don’t have to figure it out on your own.

Postpartum & Newborn Care

After you and your baby are discharged from the hospital, we look forward to seeing you for your first postpartum visit. Please plan to return to the same clinic where you received your prenatal care within one week of leaving the hospital. This early follow-up allows us to check on your recovery, support infant feeding, assess your baby’s health, and answer any questions you may have as you settle in at home. Our team is here to ensure a smooth and supported transition into the postpartum period for both you and your newborn.

We will continue to care for both you and your baby until six weeks postpartum, at which point we will need to discharge you from our practice. During this period, we will complete any recommended cervical cancer screening, help establish a plan for contraception, and ensure that any pregnancy-related concerns or complications are appropriately followed up. While we would love to offer longer-term care, we are unfortunately unable to do so due to the significant physician shortage in our region and our responsibility to maintain ongoing maternity and newborn services for the community.

  • The Vernon Community Health Unit offers a variety of services in one location.

    Postnatal services include:

  • The service includes:

    • Checking your baby’s weight

    • Breastfeeding help

    The service provides information on:

    • Feeding

    • Immunization safety

    • Parenting

    • Family planning

    • Community resources

    • Quit smoking resources

    Location/Hours:

    Learn More

  • This postpartum support guide provides practical, trusted information to support you during the postpartum period—from the first days after birth through the early weeks of caring for your newborn. It brings together guidance on recovery, infant care, feeding, mental and physical health, and available supports, helping you navigate this new stage with confidence and clarity.

  • Free Thursday meetings, 10am-12pm, The Boys & Girls Club, 3300 37th Avenue,

    Contact: info@postpartumvernon.com, postpartumvernon.com.

    Babies and siblings welcome. Coffee, tea, and snacks provided. 

  • Every caregiver plays a role in keeping babies safe during sleep. This resource shares practical, evidence-based guidance to help parents and caregivers create a safer sleep environment.

  • This vaccination schedule outlines the vaccines recommended for infants and young children from birth to 6 years of age, starting at 2 months. These routine vaccines are provided at no cost. Following the recommended schedule helps give your child the best protection against many serious diseases.

  • We do not routinely recommend or perform circumcision, as it is generally not medically necessary. If you have questions about circumcision, please bring them up during a prenatal appointment.

    Circumcision is offered privately if you choose it:

    • Dr. Friesen at the Centreville Clinic performs circumcisions, usually within the first two weeks after birth. Please contact clinic staff for more information: 250-549-1245.

    • Depending on your needs, the Gentle Procedures Clinic in Kelowna also provides circumcision services.

Find a Family Doctor or Nurse Practitioner

You can join the Health Connect Registry to be placed on a waitlist for a Family Doctor or Nurse Practitioner when one becomes available. When a healthcare provider becomes available, patients are contacted in the order they joined the list.

How to Register for a Family Doctor or Nurse Practitioner

Sign up on the Health Connect Registry to be matched with a family doctor or nurse practitioner in your area as soon as space opens up.

Other Ways to Find Care

The following search directories are helpful for people looking for health services in our community. 

  • The HealthLink BC Directory provides listings for health services provided by the provincial government, provincial health authorities, and non-profit agencies across the province. You can search for walk-in clinics, emergency rooms, hospitals, mental health programs, home care programs, pharmacy services, laboratory services, and more. For help searching the directory, call 8-1-1 any time of the day, any day of the week to speak with a health service navigator.

  • The Pathways Medical Care Directory helps people find healthcare services, including family doctors, walk-in clinics, urgent care, mental health support, and maternity care. Use Pathways to search for in-person, telephone, or video care options, find clinic updates, locate nurse practitioners and midwives, or find a local walk-in clinic. Whether you have a family doctor or need to find care today, Pathways helps you access the right services in our community.

Helpful Links & Phone Numbers

This section brings together helpful links, tools, and contact information you may need throughout pregnancy, birth, and early parenting. These trusted resources can support you with planning, decision-making, learning, and knowing where to turn if you have questions or need help.

    • If the clinic is closed and you have a pregnancy-related question, call the BC nurses line at 8-1-1

    • For urgent concerns, call the Vernon Jubilee Hospital Maternity Ward at 250-558-1213

  • We encourage patients to enroll in Healthy From The Start, a program that connects you with a public health nurse who can provide prenatal education, answer questions, and help connect you with community resources throughout pregnancy and postpartum.

    You can sign up using their online e-form, call 1-855-868-7710 as early as possible in pregnancy, or speak with your maternity provider for more information.

  • Baby’s Best Chance: Parents’ Handbook of Pregnancy and Baby Care is a comprehensive, easy-to-read resource from the Province of British Columbia that guides parents through pregnancy, birth, and caring for a baby up to six months old, with practical, evidence-based information available in multiple languages.

    Download the English PDF

  • Feel confident and prepared during your pregnancy, birth, and parenting journey. The Perinatal Services BC Pregnancy & Parent Learning Centre is a free, interactive, online prenatal learning tool that aims to provide trusted, evidence-informed and culturally safe prenatal education for soon-to-be and new parents and caregivers.

  • PregnancyInfo.ca is a trusted, evidence-based website that provides clear, Canadian information on pregnancy, birth, and postpartum care—from planning a pregnancy through early parenting—developed by experts at the Society of Obstetricians and Gynaecologists of Canada to help you make informed decisions at every stage of your journey.

  • Smart Parent Automated Texts

    SmartParent is a free Canadian text-message program that delivers trusted, evidence-based tips and reminders throughout pregnancy and your baby’s first year to help you feel informed, supported, and confident. It was developed to provide prenatal and parenting education through text messaging to new and expectant parents in BC. SmartParent was created by academic researchers from UBC in collaboration with the BC Ministry of Health, BC Health Authorities, and in consultation with parents, nurses, midwives, family practice physicians, obstetricians, pediatricians, psychologists, educators, policy planners, and researchers.

    Flutter Care App

    Flutter Care is an evidence-based Canadian pregnancy app that helps expectant individuals track fetal movements, understand their baby’s unique patterns, and feel more confident recognizing changes that may need attention. Designed with clinicians and grounded in research, it combines education, gentle monitoring, and compassionate support to promote safer, more informed pregnancies.

    What to Expect App

    What to Expect is a free pregnancy and parenting app that provides week-by-week guidance, personalized tools, expert articles, and a supportive parent community to help you navigate pregnancy and your baby’s first years with confidence.

Frequently Asked Questions

Our Frequently Asked Questions page is designed to answer common questions that come up during pregnancy, labour and delivery, and to help you know what to expect and when to seek care.

FAQs