Enjoy a wide variety of nutritious food
Good nutrition during pregnancy will help to keep you and your developing baby healthy. The need for some nutrients, such as iron and folate, is increased during pregnancy but you’ll only need a small amount of extra energy (kilojoules) from food.
If you are pregnant, a good approach is to eat to satisfy your appetite and continue to check your weight. A normal weight gain over the course of the pregnancy is around 10–13kg, but this can vary between individuals. Specific advice for your needs should be sought from an Accredited Practising Dietitian, your doctor or midwife regarding weight loss or significant weight gain during pregnancy.
Choose a wide variety of foods everyday to ensure you meet your and your baby’s nutritional needs. Try to:
- Eat plenty of vegetables, legumes (including dried beans and peas) and fruits
- Eat plenty of cereals (including bread, rice, pasta and noodles), preferably wholegrain
- Include lean meat, fish, poultry and /or alternatives
- Include milks, yoghurts, cheeses and/or alternatives. Low or reduced fat varieties should be chosen, where possible
- Drink plenty of water
And take care to choose foods low in saturated fat, salt/sodium and sugar.
There is more information on healthy eating during pregnancy at http://www.healthyactive.gov.au/internet/healthyactive/Publishing.nsf/Content/pregnant-women