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Eating a varied and nutritious diet during pregnancy is essential for both you and your baby. A well-balanced diet supports fetal brain development, healthy birth weight, and lowers the risk of birth defects. It also helps reduce common pregnancy discomforts like anemia, constipation, fatigue, and morning sickness. By following Essential Nutrition Tips for a Healthy Pregnancy, you can ensure that you and your baby receive the necessary nutrients to thrive.
Balanced Eating for Pregnancy
Choosing a wide variety of foods from the five food groups will help meet your nutritional needs. While you may need to increase certain nutrients, there is no need to “eat for two.”
You can maintain a healthy diet during pregnancy by:
- Eating a variety of fruits and vegetables – Consume at least 2 servings of fruit and 5 servings of vegetables daily. Choose different types and colors for a range of vitamins and minerals.
- Increasing whole grains and cereals – Aim for 8½ servings per day, prioritizing wholegrain and high-fiber options to support digestion and energy levels.
- Choosing iron-rich foods – Iron is vital during pregnancy to support oxygen transport and prevent anemia. Consume 3½ servings of lean red meat, tofu, or other iron-rich alternatives daily.
- Including dairy or calcium-enriched foods – To support bone health, aim for 2½ servings of milk, cheese, yogurt, or fortified alternatives daily. Reduced-fat options are best.
- Staying hydrated – Drink plenty of water throughout the day to support overall health and prevent dehydration.
Foods to Limit
Foods high in saturated fat, added sugar, and salt are not necessary for a healthy diet. Limit processed and sugary foods to small amounts to maintain optimal health.
The Australian Dietary Guidelines provide recommendations to ensure pregnant women get enough energy and nutrients for themselves and their growing baby. Following these Essential Nutrition Tips for a Healthy Pregnancy can make a significant difference in your well-being and your baby’s development.
How Are You Finding Healthy Eating While Pregnant?
If you need personalised guidance on nutrition during pregnancy, reach out for expert advice. A well-balanced diet is key to a healthy pregnancy, and small, mindful choices can make a big impact!