Healthy Eating during Your Pregnancy

helpful hints
eating well during your pregnancy helps your baby
develop and has health benefits for you too!
Both you and your growing baby need extra
nutrients.
Steady weight gain during pregnancy is normal
and important for the health of the mother and
baby. However, it is also important not to gain
too much weight.
So choose foods from the Five Food Groups
and limit discretionary foods and drinks high in
saturated fat, added sugars and added salt such
as cakes, biscuits and potato chips.
You can eat well by:
• Enjoying a variety of fruits and vegetables of
different types and colours.
• Increasing your grain consumption to 8–8
½
serves a day – mostly wholegrain – in preference
to discretionary choices.
• Choosing foods high in iron, such as lean red
meat or tofu, which are important for
pregnant women.
• Making a habit of drinking milk, eating hard
cheese and yoghurt, or calcium enriched
alternatives. Reduced fat varieties are best.
• Enjoying a wide variety of vegetables, legumes,
fruit and wholegrains and drinking plenty of
water every day can assist with constipation –
a common occurrence during pregnancy.
The Australian Dietary Guidelines provide
up-to-date advice about the amount and
kinds of foods that we need to eat for health
and wellbeing.
For more information visit:
www.eatforhealth.gov.au
or contact:
National Health and Medical Research Council
GPO Box 1421
Canberra ACT 2601
13 000 NHMRC (13 000 64672)
To order print copies contact:
National Mailing and Marketing
Phone: 02 6269 1080
Publication Reference: N55h
advice on eating for you
and your baby
Healthy
eating
pregnancy
during your
guideline 3:
Limit intake of foods containing saturated fat, added
salt, added sugars and alcohol.
a. Limit intake of foods high in saturated fat such as
many biscuits, cakes, pastries, pies, processed
meats, commercial burgers, pizza, fried foods,
potato chips, crisps and other savoury snacks.
• Replacehighfatfoodswhichcontain
predominately saturated fats such as butter,
cream, cooking margarine, coconut and palm
oilwithfoodswhichcontainpredominately
polyunsaturated and monounsaturated fats such
as oils, spreads, nut butters/pastes and avocado.
b.
Limit intake of foods and drinks containing added salt.
• Readlabelstochooselowersodiumoptions
among similar foods.
• Donotaddsalttofoodsincookingorat
the table.
c. Limit intake of foods and drinks containing
added sugars such as confectionary,
sugar-sweetenedsoftdrinksandcordials,
fruitdrinks,vitaminwaters,energyand
sports drinks.
d.Forwomenwhoarepregnant,
planning a
pregnancy or breastfeeding, not drinking
alcohol is the safest option.
guideline 4:
Encourage, support and promote
breastfeeding
.
guideline 5:
Care for your food; prepare and store it safely.
what are the dietary guidelines?
The Australian Dietary Guidelines provide
up-to-date advice about the amount and
kinds of foods that we need to eat for
health and wellbeing. They are based
on scientic evidence and research.
The Australian Dietary Guidelines of
most relevance during pregnancy are
included below:
guideline 1:
To achieve and maintain a healthyweight,be
physically active and choose amounts of nutritious
food and drinks to meet your energy needs.
guideline 2:
Enjoyawidevarietyofnutritiousfoodsfromtheseve
food groups every day:
• Plenty of vegetables of different types and colours,
and legumes/beans
• Fruit
• Grain(cereal)foods,mostlywholegrainand/orhigh
cerealbrevarieties,suchasbreads,cereals,rice,
pasta, noodles, polenta, couscous, oats, quinoa
and barley
• Leanmeatsandpoultry,sh,eggs,tofu,nutsand
seeds, and legumes/beans
• Milk, yoghurt, cheese and/or their alternatives,
mostly reduced fat
Anddrinkplentyofwater.
which foods should i avoid?
pregnant women are at greater risk of food
poisoning and should prepare and store food
carefully. they should also avoid alcohol.
Pregnant women should avoid:
• Foods which may contain listeria bacteria like
soft cheeses (brie, camembert, ricotta, feta and
blue cheese), sandwich meats, bean sprouts,
pre-prepared salads and pâté.
• Raw eggs as they may contain salmonella.
• Alcohol – not drinking is the safest option.
• Fish that may contain high levels of mercury –
consume no more than one serve (100g cooked)
per fortnight of shark/ake, marlin or broadbill/
swordsh, and no other sh that fortnight, or one
serve (100g cooked) per week of orange roughy
(deep sea perch) or catsh and no other sh
that week.
• Foods such as nuts during pregnancy only if they
are allergic to the foods themselves – avoiding
these foods has no impact on the infant’s risk of
developing allergy symptoms.
Want more information?
www.eatforhealth.gov.au
Want more information about healthy
eating when you are pregnant?
helpful hints
eating well during your pregnancy helps your baby
develop and has health benefits for you too!
Both you and your growing baby need extra
nutrients.
Steady weight gain during pregnancy is normal
and important for the health of the mother and
baby. However, it is also important not to gain
too much weight.
So choose foods from the Five Food Groups
and limit discretionary foods and drinks high in
saturated fat, added sugars and added salt such
as cakes, biscuits and potato chips.
You can eat well by:
• Enjoying a variety of fruits and vegetables of
different types and colours.
• Increasing your grain consumption to 8–8
½
serves a day – mostly wholegrain – in preference
to discretionary choices.
• Choosing foods high in iron, such as lean red
meat or tofu, which are important for
pregnant women.
• Making a habit of drinking milk, eating hard
cheese and yoghurt, or calcium enriched
alternatives. Reduced fat varieties are best.
• Enjoying a wide variety of vegetables, legumes,
fruit and wholegrains and drinking plenty of
water every day can assist with constipation –
a common occurrence during pregnancy.
The Australian Dietary Guidelines provide
up-to-date advice about the amount and
kinds of foods that we need to eat for health
and wellbeing.
For more information visit:
www.eatforhealth.gov.au
or contact:
National Health and Medical Research Council
GPO Box 1421
Canberra ACT 2601
13 000 NHMRC (13 000 64672)
To order print copies contact:
National Mailing and Marketing
Phone: 02 6269 1080
Publication Reference: N55h
advice on eating for you
and your baby
Healthy
eating
pregnancy
during your
guideline 3:
Limit intake of foods containing saturated fat, added
salt, added sugars and alcohol.
a. Limit intake of foods high in saturated fat such as
many biscuits, cakes, pastries, pies, processed
meats, commercial burgers, pizza, fried foods,
potato chips, crisps and other savoury snacks.
• Replacehighfatfoodswhichcontain
predominately saturated fats such as butter,
cream, cooking margarine, coconut and palm
oilwithfoodswhichcontainpredominately
polyunsaturated and monounsaturated fats such
as oils, spreads, nut butters/pastes and avocado.
b.
Limit intake of foods and drinks containing added salt.
• Readlabelstochooselowersodiumoptions
among similar foods.
• Donotaddsalttofoodsincookingorat
the table.
c. Limit intake of foods and drinks containing
added sugars such as confectionary,
sugar-sweetenedsoftdrinksandcordials,
fruitdrinks,vitaminwaters,energyand
sports drinks.
d.Forwomenwhoarepregnant,
planning a
pregnancy or breastfeeding, not drinking
alcohol is the safest option.
guideline 4:
Encourage, support and promote
breastfeeding
.
guideline 5:
Care for your food; prepare and store it safely.
what are the dietary guidelines?
The Australian Dietary Guidelines provide
up-to-date advice about the amount and
kinds of foods that we need to eat for
health and wellbeing. They are based
on scientic evidence and research.
The Australian Dietary Guidelines of
most relevance during pregnancy are
included below:
guideline 1:
To achieve and maintain a healthyweight,be
physically active and choose amounts of nutritious
food and drinks to meet your energy needs.
guideline 2:
Enjoyawidevarietyofnutritiousfoodsfromtheseve
food groups every day:
• Plenty of vegetables of different types and colours,
and legumes/beans
• Fruit
• Grain(cereal)foods,mostlywholegrainand/orhigh
cerealbrevarieties,suchasbreads,cereals,rice,
pasta, noodles, polenta, couscous, oats, quinoa
and barley
• Leanmeatsandpoultry,sh,eggs,tofu,nutsand
seeds, and legumes/beans
• Milk, yoghurt, cheese and/or their alternatives,
mostly reduced fat
Anddrinkplentyofwater.
which foods should i avoid?
pregnant women are at greater risk of food
poisoning and should prepare and store food
carefully. they should also avoid alcohol.
Pregnant women should avoid:
• Foods which may contain listeria bacteria like
soft cheeses (brie, camembert, ricotta, feta and
blue cheese), sandwich meats, bean sprouts,
pre-prepared salads and pâté.
• Raw eggs as they may contain salmonella.
• Alcohol – not drinking is the safest option.
• Fish that may contain high levels of mercury –
consume no more than one serve (100g cooked)
per fortnight of shark/ake, marlin or broadbill/
swordsh, and no other sh that fortnight, or one
serve (100g cooked) per week of orange roughy
(deep sea perch) or catsh and no other sh
that week.
• Foods such as nuts during pregnancy only if they
are allergic to the foods themselves – avoiding
these foods has no impact on the infant’s risk of
developing allergy symptoms.
Want more information?
www.eatforhealth.gov.au
Want more information about healthy
eating when you are pregnant?
helpful hints
eating well during your pregnancy helps your baby
develop and has health benefits for you too!
Both you and your growing baby need extra
nutrients.
Steady weight gain during pregnancy is normal
and important for the health of the mother and
baby. However, it is also important not to gain
too much weight.
So choose foods from the Five Food Groups
and limit discretionary foods and drinks high in
saturated fat, added sugars and added salt such
as cakes, biscuits and potato chips.
You can eat well by:
• Enjoying a variety of fruits and vegetables of
different types and colours.
• Increasing your grain consumption to 8–8
½
serves a day – mostly wholegrain – in preference
to discretionary choices.
• Choosing foods high in iron, such as lean red
meat or tofu, which are important for
pregnant women.
• Making a habit of drinking milk, eating hard
cheese and yoghurt, or calcium enriched
alternatives. Reduced fat varieties are best.
• Enjoying a wide variety of vegetables, legumes,
fruit and wholegrains and drinking plenty of
water every day can assist with constipation –
a common occurrence during pregnancy.
The Australian Dietary Guidelines provide
up-to-date advice about the amount and
kinds of foods that we need to eat for health
and wellbeing.
For more information visit:
www.eatforhealth.gov.au
or contact:
National Health and Medical Research Council
GPO Box 1421
Canberra ACT 2601
13 000 NHMRC (13 000 64672)
To order print copies contact:
National Mailing and Marketing
Phone: 02 6269 1080
Publication Reference: N55h
advice on eating for you
and your baby
Healthy
eating
pregnancy
during your
guideline 3:
Limit intake of foods containing saturated fat, added
salt, added sugars and alcohol.
a. Limit intake of foods high in saturated fat such as
many biscuits, cakes, pastries, pies, processed
meats, commercial burgers, pizza, fried foods,
potato chips, crisps and other savoury snacks.
• Replacehighfatfoodswhichcontain
predominately saturated fats such as butter,
cream, cooking margarine, coconut and palm
oilwithfoodswhichcontainpredominately
polyunsaturated and monounsaturated fats such
as oils, spreads, nut butters/pastes and avocado.
b.
Limit intake of foods and drinks containing added salt.
• Readlabelstochooselowersodiumoptions
among similar foods.
• Donotaddsalttofoodsincookingorat
the table.
c. Limit intake of foods and drinks containing
added sugars such as confectionary,
sugar-sweetenedsoftdrinksandcordials,
fruitdrinks,vitaminwaters,energyand
sports drinks.
d.Forwomenwhoarepregnant,
planning a
pregnancy or breastfeeding, not drinking
alcohol is the safest option.
guideline 4:
Encourage, support and promote
breastfeeding
.
guideline 5:
Care for your food; prepare and store it safely.
what are the dietary guidelines?
The Australian Dietary Guidelines provide
up-to-date advice about the amount and
kinds of foods that we need to eat for
health and wellbeing. They are based
on scientic evidence and research.
The Australian Dietary Guidelines of
most relevance during pregnancy are
included below:
guideline 1:
To achieve and maintain a healthyweight,be
physically active and choose amounts of nutritious
food and drinks to meet your energy needs.
guideline 2:
Enjoyawidevarietyofnutritiousfoodsfromtheseve
food groups every day:
• Plenty of vegetables of different types and colours,
and legumes/beans
• Fruit
• Grain(cereal)foods,mostlywholegrainand/orhigh
cerealbrevarieties,suchasbreads,cereals,rice,
pasta, noodles, polenta, couscous, oats, quinoa
and barley
• Leanmeatsandpoultry,sh,eggs,tofu,nutsand
seeds, and legumes/beans
• Milk, yoghurt, cheese and/or their alternatives,
mostly reduced fat
Anddrinkplentyofwater.
which foods should i avoid?
pregnant women are at greater risk of food
poisoning and should prepare and store food
carefully. they should also avoid alcohol.
Pregnant women should avoid:
• Foods which may contain listeria bacteria like
soft cheeses (brie, camembert, ricotta, feta and
blue cheese), sandwich meats, bean sprouts,
pre-prepared salads and pâté.
• Raw eggs as they may contain salmonella.
• Alcohol – not drinking is the safest option.
• Fish that may contain high levels of mercury –
consume no more than one serve (100g cooked)
per fortnight of shark/ake, marlin or broadbill/
swordsh, and no other sh that fortnight, or one
serve (100g cooked) per week of orange roughy
(deep sea perch) or catsh and no other sh
that week.
• Foods such as nuts during pregnancy only if they
are allergic to the foods themselves – avoiding
these foods has no impact on the infant’s risk of
developing allergy symptoms.
Want more information?
www.eatforhealth.gov.au
Want more information about healthy
eating when you are pregnant?
helpful hints
eating well during your pregnancy helps your baby
develop and has health benefits for you too!
Both you and your growing baby need extra
nutrients.
Steady weight gain during pregnancy is normal
and important for the health of the mother and
baby. However, it is also important not to gain
too much weight.
So choose foods from the Five Food Groups
and limit discretionary foods and drinks high in
saturated fat, added sugars and added salt such
as cakes, biscuits and potato chips.
You can eat well by:
• Enjoying a variety of fruits and vegetables of
different types and colours.
• Increasing your grain consumption to 8–8
½
serves a day – mostly wholegrain – in preference
to discretionary choices.
• Choosing foods high in iron, such as lean red
meat or tofu, which are important for
pregnant women.
• Making a habit of drinking milk, eating hard
cheese and yoghurt, or calcium enriched
alternatives. Reduced fat varieties are best.
• Enjoying a wide variety of vegetables, legumes,
fruit and wholegrains and drinking plenty of
water every day can assist with constipation –
a common occurrence during pregnancy.
The Australian Dietary Guidelines provide
up-to-date advice about the amount and
kinds of foods that we need to eat for health
and wellbeing.
For more information visit:
www.eatforhealth.gov.au
or contact:
National Health and Medical Research Council
GPO Box 1421
Canberra ACT 2601
13 000 NHMRC (13 000 64672)
To order print copies contact:
National Mailing and Marketing
Phone: 02 6269 1080
Publication Reference: N55h
advice on eating for you
and your baby
Healthy
eating
pregnancy
during your
guideline 3:
Limit intake of foods containing saturated fat, added
salt, added sugars and alcohol.
a. Limit intake of foods high in saturated fat such as
many biscuits, cakes, pastries, pies, processed
meats, commercial burgers, pizza, fried foods,
potato chips, crisps and other savoury snacks.
• Replacehighfatfoodswhichcontain
predominately saturated fats such as butter,
cream, cooking margarine, coconut and palm
oilwithfoodswhichcontainpredominately
polyunsaturated and monounsaturated fats such
as oils, spreads, nut butters/pastes and avocado.
b.
Limit intake of foods and drinks containing added salt.
• Readlabelstochooselowersodiumoptions
among similar foods.
• Donotaddsalttofoodsincookingorat
the table.
c. Limit intake of foods and drinks containing
added sugars such as confectionary,
sugar-sweetenedsoftdrinksandcordials,
fruitdrinks,vitaminwaters,energyand
sports drinks.
d.Forwomenwhoarepregnant,
planning a
pregnancy or breastfeeding, not drinking
alcohol is the safest option.
guideline 4:
Encourage, support and promote
breastfeeding
.
guideline 5:
Care for your food; prepare and store it safely.
what are the dietary guidelines?
The Australian Dietary Guidelines provide
up-to-date advice about the amount and
kinds of foods that we need to eat for
health and wellbeing. They are based
on scientic evidence and research.
The Australian Dietary Guidelines of
most relevance during pregnancy are
included below:
guideline 1:
To achieve and maintain a healthyweight,be
physically active and choose amounts of nutritious
food and drinks to meet your energy needs.
guideline 2:
Enjoyawidevarietyofnutritiousfoodsfromtheseve
food groups every day:
• Plenty of vegetables of different types and colours,
and legumes/beans
• Fruit
• Grain(cereal)foods,mostlywholegrainand/orhigh
cerealbrevarieties,suchasbreads,cereals,rice,
pasta, noodles, polenta, couscous, oats, quinoa
and barley
• Leanmeatsandpoultry,sh,eggs,tofu,nutsand
seeds, and legumes/beans
• Milk, yoghurt, cheese and/or their alternatives,
mostly reduced fat
Anddrinkplentyofwater.
which foods should i avoid?
pregnant women are at greater risk of food
poisoning and should prepare and store food
carefully. they should also avoid alcohol.
Pregnant women should avoid:
• Foods which may contain listeria bacteria like
soft cheeses (brie, camembert, ricotta, feta and
blue cheese), sandwich meats, bean sprouts,
pre-prepared salads and pâté.
• Raw eggs as they may contain salmonella.
• Alcohol – not drinking is the safest option.
• Fish that may contain high levels of mercury –
consume no more than one serve (100g cooked)
per fortnight of shark/ake, marlin or broadbill/
swordsh, and no other sh that fortnight, or one
serve (100g cooked) per week of orange roughy
(deep sea perch) or catsh and no other sh
that week.
• Foods such as nuts during pregnancy only if they
are allergic to the foods themselves – avoiding
these foods has no impact on the infant’s risk of
developing allergy symptoms.
Want more information?
www.eatforhealth.gov.au
Want more information about healthy
eating when you are pregnant?
helpful hints
eating well during your pregnancy helps your baby
develop and has health benefits for you too!
Both you and your growing baby need extra
nutrients.
Steady weight gain during pregnancy is normal
and important for the health of the mother and
baby. However, it is also important not to gain
too much weight.
So choose foods from the Five Food Groups
and limit discretionary foods and drinks high in
saturated fat, added sugars and added salt such
as cakes, biscuits and potato chips.
You can eat well by:
• Enjoying a variety of fruits and vegetables of
different types and colours.
• Increasing your grain consumption to 8–8
½
serves a day – mostly wholegrain – in preference
to discretionary choices.
• Choosing foods high in iron, such as lean red
meat or tofu, which are important for
pregnant women.
• Making a habit of drinking milk, eating hard
cheese and yoghurt, or calcium enriched
alternatives. Reduced fat varieties are best.
• Enjoying a wide variety of vegetables, legumes,
fruit and wholegrains and drinking plenty of
water every day can assist with constipation –
a common occurrence during pregnancy.
The Australian Dietary Guidelines provide
up-to-date advice about the amount and
kinds of foods that we need to eat for health
and wellbeing.
For more information visit:
www.eatforhealth.gov.au
or contact:
National Health and Medical Research Council
GPO Box 1421
Canberra ACT 2601
13 000 NHMRC (13 000 64672)
To order print copies contact:
National Mailing and Marketing
Phone: 02 6269 1080
Publication Reference: N55h
advice on eating for you
and your baby
Healthy
eating
pregnancy
during your
guideline 3:
Limit intake of foods containing saturated fat, added
salt, added sugars and alcohol.
a. Limit intake of foods high in saturated fat such as
many biscuits, cakes, pastries, pies, processed
meats, commercial burgers, pizza, fried foods,
potato chips, crisps and other savoury snacks.
• Replacehighfatfoodswhichcontain
predominately saturated fats such as butter,
cream, cooking margarine, coconut and palm
oilwithfoodswhichcontainpredominately
polyunsaturated and monounsaturated fats such
as oils, spreads, nut butters/pastes and avocado.
b.
Limit intake of foods and drinks containing added salt.
• Readlabelstochooselowersodiumoptions
among similar foods.
• Donotaddsalttofoodsincookingorat
the table.
c. Limit intake of foods and drinks containing
added sugars such as confectionary,
sugar-sweetenedsoftdrinksandcordials,
fruitdrinks,vitaminwaters,energyand
sports drinks.
d.Forwomenwhoarepregnant,
planning a
pregnancy or breastfeeding, not drinking
alcohol is the safest option.
guideline 4:
Encourage, support and promote
breastfeeding
.
guideline 5:
Care for your food; prepare and store it safely.
what are the dietary guidelines?
The Australian Dietary Guidelines provide
up-to-date advice about the amount and
kinds of foods that we need to eat for
health and wellbeing. They are based
on scientic evidence and research.
The Australian Dietary Guidelines of
most relevance during pregnancy are
included below:
guideline 1:
To achieve and maintain a healthyweight,be
physically active and choose amounts of nutritious
food and drinks to meet your energy needs.
guideline 2:
Enjoyawidevarietyofnutritiousfoodsfromtheseve
food groups every day:
• Plenty of vegetables of different types and colours,
and legumes/beans
• Fruit
• Grain(cereal)foods,mostlywholegrainand/orhigh
cerealbrevarieties,suchasbreads,cereals,rice,
pasta, noodles, polenta, couscous, oats, quinoa
and barley
• Leanmeatsandpoultry,sh,eggs,tofu,nutsand
seeds, and legumes/beans
• Milk, yoghurt, cheese and/or their alternatives,
mostly reduced fat
Anddrinkplentyofwater.
which foods should i avoid?
pregnant women are at greater risk of food
poisoning and should prepare and store food
carefully. they should also avoid alcohol.
Pregnant women should avoid:
• Foods which may contain listeria bacteria like
soft cheeses (brie, camembert, ricotta, feta and
blue cheese), sandwich meats, bean sprouts,
pre-prepared salads and pâté.
• Raw eggs as they may contain salmonella.
• Alcohol – not drinking is the safest option.
• Fish that may contain high levels of mercury –
consume no more than one serve (100g cooked)
per fortnight of shark/ake, marlin or broadbill/
swordsh, and no other sh that fortnight, or one
serve (100g cooked) per week of orange roughy
(deep sea perch) or catsh and no other sh
that week.
• Foods such as nuts during pregnancy only if they
are allergic to the foods themselves – avoiding
these foods has no impact on the infant’s risk of
developing allergy symptoms.
Want more information?
www.eatforhealth.gov.au
Want more information about healthy
eating when you are pregnant?
WHICH FOODS SHOULD I AVOID?
PREGNANT WOMEN ARE AT GREATER RISK OF FOOD
POISONING AND SHOULD PREPARE AND STORE FOOD
CAREFULLY. THEY SHOULD ALSO AVOID ALCOHOL.
Pregnant women should avoid:
• Foodswhichmaycontainlisteriabacterialike
softcheeses(brie,camembert,ricotta,fetaand
bluecheese),sandwichmeats,beansprouts,
pre-preparedsaladsandpâté.
• Raweggsastheymaycontainsalmonella.
• Alcohol–notdrinkingisthesafestoption.
• Fishthatmaycontainhighlevelsofmercury–
FoodStandardsAustraliaNewZealandrecommend
consumingnomorethanoneserve(100gcooked)
perfortnightofshark/ake,marlinorbroadbill/
swordsh,andnoothershthatfortnight,orone
serve(100gcooked)perweekoforangeroughy
(deepseaperch)orcatshandnoothersh
thatweek.
• Foodssuchasnutsduringpregnancyonlyifthey
areallergictothefoodsthemselves–avoiding
thesefoodshasnoimpactontheinfant’sriskof
developingallergysymptoms.
Want more information?
www.eatforhealth.gov.au
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