Getting Pregnant

Four servings or more each day of breads and cereals, preferably wholegrain or wholemeal. Besides being a good source of energy and protein, wholegrain breads and cereals contain plenty of fibre.

1 serving =
• 1 slice bread
• ¾ cup ready-to-eat breakfast cereal
• ½ cup cooked rice or pasta
• 2 plain, wholemeal biscuits or crispbreads

Four servings or more each day. Vegetables and fruit are very important sources of vitamins, minerals and fibre.

1 serving =
• ½ cup cooked vegetables or salad vegetables
• 1 piece fresh fruit
• ½ cup fruit juice
• ½ cup canned fruit (preferably no added sugar)

Include one serving each day of Vitamin C-rich fruit or vegetables (orange, mandarin, grapefruit, lemon, kiwi fruit, strawberries, pineapple, papaya, capsicum, tomato, cabbage, cauliflower, broccoli, brussels sprouts and potatoes). Orange, grapefruit and tomato juice are also rich in Vitamin C. Fruit juice “drinks” and cordials are not good substitutes for fresh fruit.

Include one serving of green or yellow vegetables daily, such as beans, peas, spinach, lettuce, carrots or pumpkin. The healthiest way to cook vegetables is to steam or microwave them, or cook them in a little water until they are just tender. Do not add soda to vegetables – it destroys the nutrients.

Two servings each day. These are good protein foods (protein is important in developing the babys muscles, tissues and bones. Lean meat, poultry and fish are also good sources of iron (iron helps to prevent anaemia).

For a main meal, one serving equals to 75g to 100g of cooked lean meat, poultry or fish or one cup of legumes.

1100mg of calcium daily during pregnancy: 1200mg of calcium daily while breastfeeding. Calcium is very important in pregnancy. Besides building the baby’s bones and teeth, it keeps your bones strong too.

The simplest way to boost your calcium intake is to have plenty of milk or dairy products. If you are unable to eat these foods, there are non-dairy sources as well.

When you are buying milk or yogurt, remember that the low-fat versions provide as much, or more, calcium as whole milk or whole-milk yoghurt. Cottage cheese, creamed cottage cheese, cream and ricotta cheese are not good sources of calcium.

If you do not wish to consume dairy products, you may need to take a calcium supplement.

Butter, margarine, or spread
15g to 30g each day. Butter and margarine are sources of Vitamin A and D.

For a healthier and nutritious alternative, try our Snow Brand Neo Soft Spread.

Have a nutritious snack, such as fruit, milk, nuts, dried fruit, yoghurt or plain wholemeal biscuits with cheese or tomato.
Keep cakes and sweet biscuits to a minimum – especially if you are over-weight.

Doctors may recommend iron and folic-acid supplements in pregnancy. Calcium supplements may also be recommended especially if you do not like milk-based products. Other vitamin and mineral supplements are not necessary. Boost your iron intake by eating more iron-rich foods such as liver, kidney, red meats, chicken and fish.

Other foods with iron include cereals, green leafy vegetables and legumes. However, our bodies do not absorb this kind of iron easily. If you add a Vitamin C-rich fruit or juice to the meal (e.g. a glass of orange juice), this will help your body absorb more of the iron from these foods.

Too much caffeine in pregnancy can cause problems for you and your baby. It is best to limit your intake of drinks containing caffeine, such as coffee, tea, cola or chocolate. See Limit Your Caffeine Intake.

It is important to drink plenty of fluids, especially in hot weather. Water is the best thirst quencher.

Whether you are pregnant or not, it is important to cut down on salt and high-salt foods.

The trouble with a lot of takeaway food is that it is too high in fat and salt. If you are away from home, carry a healthy snack, such as fruit or wholemeal sandwiches with a nutritious filling, with you.

During pregnancy, the average weight gain is 12kg to 14kg. Pregnant women should not go on a strict diet to lose weight – this is a time when a balanced diet is essential, especially if you are overweight. If you have a weight problem, deal with it after the baby is born.

As a guide to weight gain in pregnancy, you can expect to put on about 1kg to 2kg in the first three months, and then about 1kg to 2kg each month after that.

It is not necessary to “eat for two”. You will find you would not need much extra food – some extra milk or fruit juice will probably be enough. Your appetite may not always be a good guide, especially if you have strange food cravings.

Try to avoid foods high in kilojoules which have low nutritional value. These include: sugar, glucose, syrup, jam, marmalade, sweet spreads, soft drinks, cordials, effervescent glucose drinks, chocolates, lollies, cakes, pastries, pies, sweet biscuits, fatty/fried foods, lard, cooking fats and oils, spring rolls, potato chips and crisps, snack foods and alcohol.

If you are a vegetarian, you will need to plan your diet carefully. Milk, eggs, cheese, dried peas and beans, wholegrain cereals and bread are good sources of protein.

If milk, cheese or eggs are not part of your diet, make sure you get enough protein from dried peas and beans, wholegrain cereals, bread, nuts and seeds.