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Healthy eating

girl eating healthy 250Pregnancy doesn't mean eating for two in terms of quantity (unfortunately!), but you and your growing baby definitely need good nutrition. Pregnancy places extra demands on your body, especially for protein and nutrients like iron, folate and calcium. The food you eat during pregnancy can affect the development of your baby, as well as your baby's health later in life.1 Try to eat a variety of foods with lots of nutrients, including:

  • meat, chicken, fish and eggs
    (lentils, beans, and tofu can replace animal sources of protein in a vegetarian diet)
  • 3 to 4 serves of dairy foods: milk, yoghurt, cheese (remember to avoid soft or blue-veined cheeses like Brie, Camembert, Danish Blue, Stilton, fetta and ricotta, which tend to grow bacteria such as Listeria)
  • wholegrain breads, cereals, pasta, rice and other grains
  • at least 2 pieces of fruit and lots of vegies, especially green leafy veg


This vitamin has been shown to reduce the risk of spinal problems in your baby. It is recommended that women take a folate supplement for a month before pregnancy as well as the first three months of pregnancy2, but this isn't always possible when the pregnancy is unplanned. You can simply start taking a folate supplement as soon as possible after you find out you are pregnant. Talk to your doctor.



Some views expressed on this websites may not necessarily express the views of The Gianna Centre and are an advisory option only.