Healthy Eating during Your Pregnancy

Serves per day
A standard serve of vegetables is about 75g (100-350kJ) or:
½ cup cooked green or orange vegetables (for example, broccoli,
spinach, carrots or pumpkin)
½ cup cooked, dried or canned beans, peas or lentils*
1 cup green leafy or raw salad vegetables
½ cup sweet corn
½ medium potato or other starchy vegetables (sweet potato,
taro or cassava)
1 medium tomato
A standard serve of fruit is about 150g (350kJ) or:
1 medium apple, banana, orange or pear
2 small apricots, kiwi fruits or plums
1 cup diced or canned fruit (with no added sugar)
Or only occasionally:
125ml (½ cup) fruit juice (with no added sugar)
30g dried fruit (for example, 4 dried apricot halves,
1½ tablespoons of sultanas)
A standard serve (500kJ) is:
1 slice (40g) bread
½ medium (40g) roll or at bread
½ cup (75–120g) cooked rice, pasta, noodles, barley, buckwheat, semolina,
polenta, bulgur or quinoa
½ cup (120g) cooked porridge
²/
³
cup (30g) wheat cereal akes
¼ cup (30g) muesli
3 (35g) crispbreads
1 (60g) crumpet
1 small (35g) English mufn or scone
A standard serve (500-600kJ) is:
65g
cooked lean meats such as beef, lamb, veal, pork, goat or
kangaroo (about 90–100g raw)*
80g
cooked lean poultry such as chicken or turkey (100g raw)
100g
cooked sh llet (about 115g raw weight) or one small can of sh
2 large (120g)
eggs
1 cup (150g)
cooked or canned legumes/beans such as lentils, chick peas or
split peas (preferably with no added salt)
170g
tofu
30g
nuts, seeds, peanut or almond butter or tahini or other nut or
seed paste (no added salt)
A standard serve (500-600kJ) is:
1 cup (250ml) fresh, UHT long life, reconstituted powdered milk or buttermilk
½ cup (120ml) evaporated milk
2 slices (40g) or 4 x 3 x 2cm cube (40g) of hard cheese, such as cheddar
¾ cup (200g) yoghurt
1 cup (250ml) soy, rice or other cereal drink with at least 100mg of added
calcium per 100ml
Which foods should I eat and How much?
*weekly limit of 455g
HOW MUCH IS A SERVE?
It’shelpfultogettoknowtherecommendedservingsizesand
serves per day so that you eat and drink the right amount of the
nutritiousfoodsyouandyourbabyneedforhealth–asshownin
the tables above. We’ve given you the serve size in grams too, so
youcanweighfoodstogetanideaofwhataservelookslike.
The ‘serve size’ is a set amount that doesn’t change. It is used
alongwiththe‘servesperday’,toworkoutthetotalamount
of food required from each of the Five Food Groups. ‘Portion size’
istheamountyouactuallyeatandthiswilldependonwhatyour
energy needs are. Some people’s portion sizes are smaller than
the ‘serve size’ and some are larger. This means some people may
need to eat from the Five Food Groups more often than others.
HOW MANY SERVES A DAY?
Fewpeopleeatexactlythesamewayeachdayanditiscommon
tohavealittlemoreonsomedaysthanothers.However,on
average, the total of your portion sizes should end up being similar
to the number of serves you need each day.
Ifyoueatportionsthataresmallerthanthe‘servesize’youwillneed
to eat from the Food Groups more often. If your portion size is larger
thanthe‘servesize’,thenyouwillneedtoeatfromtheFoodGroups
less often.
The Australian Dietary Guidelines provide up-to-date
advice about the amount and kinds of foods and drinks
thatweneedregularly,forhealthandwell-being.
By eating the recommended amounts from the Five
Food Groups and limiting the foods that are high in
saturatedfat,addedsugarsandaddedsalt,youwill
get enough of the nutrients essential for good health.
You may reduce your risk of chronic diseases such
as heart disease, type 2 diabetes, obesity and some
cancers. You may also feel better, look better, enjoy
life more and live longer!
TheamountoffoodyouwillneedfromtheFiveFood
Groupsdependsonyourage,height,weightand
physicalactivitylevels,andalsowhetheryouare
pregnantorbreastfeeding.Forexample,ifyou’re
pregnant you should aim to eat at least 8½ serves
of grain (cereal) foods a day. You might notice
that the number of serves you need from the Five
FoodGroupschangeswhenyouarepregnantor
breastfeeding – this is due to changes in your
nutrientrequirementsforyourgrowingbaby’s
needs
and to support breastfeeding.
For furtherinformationgotowww.eatforhealth.gov.au.
FOR FURTHER INFORMATION GO TO www.eatforhealth.gov.au
*preferably with no added salt
Serves per day
Serves per day
Serves per day
Serves per day
SERVE SIZES
1
medium
Vegetables and legumes/beans
Fruit
Grain (cereal) foods, mostly wholegrain and/or
high cereal fibre varieties
Milk, yoghurt, cheese and/or alternatives,
mostly reduced fat
Lean meats and poultry, fish, eggs, tofu, nuts and
seeds, and legumes/beans
1
slice
cup
²
³
½
medium
1
cup
½
cup
½
cup
65g
80g
100g
2
large
1
cup
2
slices
1
cup
¾
cup
1
cup
1
cup
2
small
18 years
or under
19–50
years
Women
Pregnant
Breastfeeding 4
18 years
or under
19–50
years
Women 5 5
Pregnant 5 5
Breastfeeding
18 years
or under
19–50
years
Women 2 2
Pregnant 2 2
Breastfeeding 2 2
18 years
or under
19–50
years
Women 7 6
Pregnant 8
Breastfeeding 9 9
18 years
or under
19–50
years
Women
Pregnant
Breastfeeding
To meet additional energy needs, extra
serves
from the Five Food Groups or unsaturated
spreads and oils, or discretionary choices
may be needed only by those women who
are taller or more active, but not overweight.
An allowance for unsaturated spreads and oils for
cooking, or nuts and seeds can be included in the
following quantities: 14–20g per day for pregnant
and breastfeeding women.
For meal ideas and advice on how to
apply the serve sizes go to:
www.eatforhealth.gov.au
½
cup
cooked
½
cup
cooked
Page 2/2
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