Foods to eat during pregnancy

The Australian Dietary Guidelines recommend that you aim to eat the following each day during pregnancy:

• 5 serves of vegetables, including legumes and beans (1 serve = ½ cup cooked veg or 1 cup fresh salad)
• 2 serves of fruit (1 serve is a medium piece of fruit or 2 small pieces of stone fruit)
• 8 ½ serves of grains, mostly wholegrain and/or high fibre cereals (1 serve is a slice of bread, ½ medium roll, ½ cup of rice or 2/3 cup cereal)
• 3 ½ serves lean meats, poultry, fish, eggs, tofu, nuts and seeds ((1 serve is 65g cooked lean meat, or 80g cooked poultry, 2 large eggs or 30g nuts/seeds/peanut butter)
• 2 ½ serves of milk, yoghurt and cheese (1 serve is 250ml milk or calcium-enriched soy or rice milk, 2 slices of cheese or ¾ cup yoghurt)
• 2.25 litres of water

As well as eating a healthy, balanced diet, it is also recommended that you take two supplements during pregnancy – folic acid (400ug/day) and iodine (150ug/day). Ask your GP about pregnancy supplements to make sure you and your baby are getting the nutrients you need.

Foods to avoid when pregnant

Some foods contain harmful bacteria such as listeria or salmonella, which can be dangerous for you and your baby. You should avoid eating:

• Processed meats
• Raw meat and paté
• Stuffing
• Raw seafood
• Soft and semi-soft cheeses
• Soft serve or fried ice-cream
• Unpasteurised dairy products
• Raw eggs
• Pre-packaged salads
• Sprouts

It’s also recommended that you reduce your caffeine intake and avoid alcohol altogether.

References:https://www.eatforhealth.gov.au/sites/default/files/content/The%20Guidelines/n55h_healthy_eating_during_pregnancy.pdfhttp://www.pregnancybirthbaby.org.au/