Should I eat differently now I'm pregnant? Do I need to eat more now that I'm pregnant? Should I take any vitamin supplements? Are there any foods I shouldn't eat during pregnancy? Can I go on a diet? What's a healthy way to put on weight? How many meals should I eat? Can I still have occasional treats? A healthy diet for pregnancySee how to make the right food choices. Now that you're a mum-to-be, it's important to eat well. This will make sure you get all the you and your developing baby need. The Australian Dietary Guidelines recommend that you enjoy a wide variety of nutritious foods every day from these food groups:And drink plenty of water. If you know you haven't been eating as well as you could, it is even more important to start having nutritious, well-balanced meals. Your daily meals should include a variety of foods. The Australian Dietary Guidelines also recommend that you:Your body becomes more efficient when you're expecting a baby and makes even better use of the energy you get from the food you eat.
Following the old saying "eating for two" is not necessary. However, it is recommended that if you were getting the right amount of kilojoules a day before you were pregnant, you will need in your second and third trimesters. The average woman needs an extra 1400kJ a day during the second trimester, which is the equivalent of two slices of wholemeal toast with avocado and a piece of fruit, or a banana smoothie with yoghurt. In your third trimester you need an extra 500kj a day than in your second trimester. A 500kj snack is equivalent to a small muesli bar or half a cup of yoghurt with half a cup of berries. Your extra kilojoules should come from healthy food, not extra treats. You may find your appetite fluctuates throughout your pregnancy: The best rule to remember is to eat when you are hungry. Have a good balance of foods every day and you will steadily as your baby grows. In an ideal world - free of or food aversions - a well-balanced diet would be all an expectant mum ever needed.
But in the real world, a may be a good idea, to make sure you are getting all the nutrients you need. Ask your midwife or doctor to recommend a vitamin supplement. is one supplement that is particularly important to take, starting before you conceive and for the first 12 weeks of pregnancy. A lack of this B vitamin, available in wholegrains and fortified cereals, has been linked with neural tube birth defects such as spina bifida. Food Standards Australia New Zealand recommends that you should take a daily supplement which has at least 400 micrograms from before you start trying for a baby until you are 12 weeks pregnant. Later on in your pregnancy some women may need to take iron or supplements to make sure you're getting enough of these key minerals. Your iron levels will be checked in the first trimester and then periodically during your pregnancy, and your doctor or midwife will advise you about your individual needs. is essential for your growing baby's brain development and thyroid function.
It is recommended that you take a daily supplement of 150 micrograms per day to ensure you have enough during pregnancy, when your needs increase and it is difficult to get enough through ordinary meals. If you have a thyroid condition you should check with your doctor before taking an iodine supplement. If you are a strict vegetarian, have a medical condition such as diabetes, , or , or if you have a history of low-birthweight babies, do talk with your doctor or midwife about any special you might need.If you live in an area where you don't get much sun or cover your head and face for religious reasons, you may not be getting enough Vitamin D from the sun. Talk to your doctor or midwife to see if you should take a Vitamin D supplement. Remember, though, that more is not always better: Vitamin A supplements which contain retinol, the animal form of vitamin A, can be toxic to unborn babies in large quantities. could be harmful to your developing baby. There are some foods that it's recommended you avoid during pregnancy, because they could be :Dieting during pregnancy could harm you and your developing baby.
Some diets can leave you low on , , and other . Remember, is one of the most positive signs that you’re having a healthy pregnancy. So if you're eating fresh, wholesome foods and gaining weight, just relax. You're supposed to be getting bigger! If you are , you can improve your diet by cutting out foods high in fat and sugar and taking some . However, see your doctor first for advice before changing how much you eat or doing more exercise. It's best to gradually. You'll probably gain between 11kg and 14kg during your pregnancy, between 18kg and 20kg if you're pregnant with twins. Bear in mind that weight gain varies among women, and how much weight you put on during your pregnancy depends on many factors. So concentrate on eating a healthy diet of plenty of starchy carbohydrates, fruits and vegetables, protein, and milk and dairy foods, and just a little in the way of fats and sugars. When you put on weight may be as important as the amount you put on. You may gain the least weight during the first trimester.
Your weight should then steadily increase throughout the second trimester, and you may put on the most weight over the third trimester, when your baby is growing the most. Even if you're not hungry, chances are your baby is, so try to eat regularly. Aim for three meals and two to three healthy snacks in between. And if , food aversions, , or make eating a chore, eat less, more often. You may find that eating five or six small meals is easier on your body. Eating high-fibre and wholegrain foods will help to keep you feeling full, and will be more nutritious, too. You don't have to give up all your favourite foods just because you're pregnant. But foods and snacks high in fat, salt and sugar shouldn't be the main part of your diet, either. So as far as snacks are concerned, try a banana rather than a packet of chips or tinned fruit in juice rather than ice cream. But don't feel guilty if you fancy the occasional biscuit. See our trimester-by-trimester to make healthy eating easy.