Good Diet process for Pregnancy.

Good Diet for Pregnancy

Eating healthy during pregnancy is one of the best things you can do for yourself and your baby. It is important to choose a wide variety of foods to ensure the nutritional needs of both mother and baby are met. Smart choices can help you promote proper growth and development.
What to eat
Food Groups
per serve includes
Intake of complex Carbohydrates: Bread ,cereal, pasta, rice and noodles
4 - 6 serves
per day
1 cup cold cereal, 1 cup cooked pasta,rice or noodles, a slice of wholemeal bread or roll.
Vegetables and Fruits
at least 5-6 serves
try to include every seasonal available fruit and vegetables in your diet. For snacks go for dried fruit such as plums, sultana and apricots.
Milk and dairy products.
2-3 serves
250 ml milk or soy milk, 200 gm yogurt, 30 gm of pastuerised cheese
Meat , fish poultry, eggs nuts and legumes
1-2 serves
80-100gm Lean meat, chicken and fish, a cup of Dried beans and lentils or 2 small eggs.
Food to be avoided during pregnancy
  • Precooked or ready prepared cold foods that will not be reheated- for example, pre-prepared bought salads, quiches, delicatessen meats like ham and salami
  • Pate
  • soft and blue vein cheese such ase Brie and Camembert
  • Raw eggs
  • Sushi take aways
  • Soft serve icecreams
  • Liver contains high levels of Vitamin A, which, in excess, has been linked to birth defects, and you should limit your intake of liver whilst pregnant.
Healthy Small meals and snacks ideas
  • small Jacket potato with avocado salsa
  • Dried fruit especially plums good source of iron and vitamin c
  • banana chips( sliced banana baked in a hot oven (250°C) for 15 to 20 minutes or until crisp)
  • sardines and grilled tomato with wholemeal toast
  • a handful of nuts and seeds(sunflower seeds a good source of magnesium)
  • oatcake and slice of cheddar cheese
Medications during pregnancy
Medications that you take can pass to your unborn baby through the placenta. Be very careful with any remedies that you take - including herbal remedies, over-the-counter medications and vitamin supplements. Check with your doctor/obstetrician before starting any form of medication.

For any advice or general information
  • contact the Medicines Line, a national service offering telephone advice on prescribed and over-the-counter medications on 1300 888 763.
  • Mothersafe is an additional service for residents of NSW that you can call on (02) 9382 6539 (Sydney) or Tollfree 1800 647 848 (outside Sydney metro and state wide). Mothersafe is a telephone service based at the Royal Hospital for Women that is for pregnant and lactating mothers to call and check on any concerns they have about taking medications during this time (eg vitamins, across the counter medications, use of pesticides, exposure to radiation via mammograms, xrays & dental xrays, medications for other health reasons (schizophrenia), prescription drugs from your doctor).
  • Other states and territories have Obstetric Drug Information services, based at major maternity hospitals