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File: Healthy Eating Pdf 133512 | N55h Healthy Eating During Pregnancy
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icon picture PDF Filetype PDF | Posted on 04 Jan 2023 | 2 years ago
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                                                                                                                                                                                                                                                                                                                         The Australian Dietary Guidelines provide                                                                                                                                                                                                                                                   salt, added sugars and alcohol.
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develop and has health benefits for you too!                                                                                                                                                                                                                                                                             kinds of foods that we need to eat for                                                                                                                                                                                                                                                                    many biscuits, cakes, pastries, pies, processed                                                                                                                                                                                                                                                                                                                                                                                                                                           educed fat                       mostly r
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                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                       meats, commercial burgers, pizza, fried foods, 
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                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                            omote                                                                                                                Encourage, support and pr                                  	               and	                 nuts	                 tofu,	                    eggs,	              fish,	,                          poultry	           and	                         meats	                  Lean            •	
                                                                                                                                                                                                                                                                                                                        The Australian Dietary Guidelines of                                                                                                                                                                                                                                                                           •	 Replace	high	fat	foods	which	contain	                                                                                                                                                                                                                                                •	 Foods which may contain listeria bacteria like 
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nutrients.                                      during your                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                       predominately saturated fats such as butter,                                                                                                                                                                                                                                             soft cheeses (brie, camembert, ricotta, feta and 
                                                                                                                                                                                                                                                                                                                        most relevance during pregnancy are                                                                                                                                                                                                                                                                                           predominately saturated fats such as butter, 
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                                                                                                                                                                                                                                                                                                                         most relevance during pregnancy are                                                                                                                                                                                                                                                                                      cream, cooking margarine, coconut and palm                                                                                                                                                                                                                                                                                                                                                                                                                                                                      pasta, noodles, polenta, couscous, oats, quinoa
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                                                                                                                                                                                                                                                                                                                        included below:                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                       pasta, noodles, polenta, couscous, oats, quinoa
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                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                  polyunsaturated and monounsaturated fats such                                                                                                                                                                                                                                              	                 high	                         and/or	                                         wholegrain	                    mostly	                      foods,	         eal)            (cer	                    Grain          •	
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                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                      polyunsaturated and monounsaturated fats such 
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baby. However, it is also important not to gain  The Australian Dietary Guidelines provide                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                     •	 Raw eggs as they may contain salmonella.
                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                  as oils, spreads, nut butters/pastes and avocado.                                                                                                                                                                                                                                   •	 Raw eggs as they may contain salmonella.
                                                                                                                                                                                                                                                                                                                        guideline 1:                                                                                                                                                                                                                                                                                                                                                                                                                                                          eastfeeding, not drinking                                   egnancy or brpr                                                                                                                                                                                                                                                                                         Fruit          •	
                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                      as oils, spreads, nut butters/pastes and avocado. 
too much weight.up-to-date advice about the amount and                                                                                                                                                                                                                                                                   guideline 1:                                                                                                                                         gy symptoms.                                                              developing aller                                                                                                                                               planning a planning a 		             egnant,egnant,prpr		 rere aa 		                 whowho		                             womenwomen		     ForFor				     d.d.                                          •	 Alcohol – not drinking is the safest option.                                                                                                                                                                                Fruit           •	
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                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                   Limit intake of foods and drinks containing added salt.                                                                                                                                                                                                                                            •	 Alcohol – not drinking is the safest option.
                                                                                                                                                                                                                                                                                                                                                            s risk of                                                                                                                                                                                   these foods has no impact on the infant’                         b.                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                       and legumes/beans
                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                       Limit intake of foods and drinks containing added salt. 
kinds of foods that we need to eat for health                                                                                                                                                                                                                                                                           To achieve and maintain a healthy	weight,	be	                                                                                                                                                                                                                                                                                                                                                                                                                                                                                             sports drinks.                                                                                                                                                                                                                                                                              and legumes/beans
                                                                                                                                                                                                                                                                                                                                                                  s risk of                                                                                                                                                                                 these foods has no impact on the infant’
                                                                                                                                                                                                                                                                                                                         To achieve and maintain a healthy	weight,	be	                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                         •	 Fish that may contain high levels of mercury – 
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and wellbeing.                                                                                                                                                                                                                                                                                                          physically active and choose amounts of nutritious                                                                                                                                                                                                                                                                                                           	                and	                             energy	                             waters,	                           vitamin	                         drinks,	           fruit                                                               •	 Fish that may contain high levels of mercury – 
                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                       •	 Read	labels	to	choose	lower	sodium	options	
                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                       gic to the foods themselves – avoiding e allerar                                                                                                                                                                                                                                                                                                                                                                                                                                                                ent types and colours,fer                                                                                              Plenty of vegetables of dif•	
                                                                                                                                                                                                                                                                                                                         physically active and choose amounts of nutritious                                                                                                                                                                                                                                                                                                            	                and	                             energy	                            waters,	                           vitamin	                        drinks,	            fruit                                                                   consume no more than one serve (100g cooked) 
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                                                                                                                                                                                                                                                                                                                        food and drinks to meet your energy needs.                                                                                                                                                                                                                                                                                                    	                       dials,        cor	                and	                          drinks	             soft	                                                   -sweetened              sugar                                                                                                                                                                                                                                                                           oups every day:                food gr
                                               and your baby                                                                                                                                                                                                                                                                                                                                                        egnancy only if they                                                                                                                    Foods such as nuts during pr•	                                                            among similar foods.                                                                                                                                                                                                                                                                 per fortnight of shark/flake, marlin or broadbill/
For more information visit:                                                                                                                                                                                                                                                                                              food and drinks to meet your energy needs.                                                                                                                                                                                                                                                                                                      	                      dials,        cor	                and	                         drinks	             soft	                                                  -sweetened               sugar
                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                              oups every day:                 food gr
                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                   •	 Do	not	add	salt	to	foods	in	cooking	or	at	                                                                                                                                                                                                                                                                  per fortnight of shark/flake, marlin or broadbill/
saturated fat, added sugars and added salt such                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                         that week.                                                                                                                              ,                                                                                                                                                                 added sugars such as confectionary                                  	             five	                      these	            om   fr 	                        foods	                                     nutritious	of 	                           variety	               wide	    a 	                       Enjoy
                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                       •	 Do	not	add	salt	to	foods	in	cooking	or	at	                                                                                                                                                                                                                                                       swordfish, and no other fish that fortnight, or one 
www.eatforhealth.gov.au                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                     that week.                                                                                                                            ,                                                                                                                                                               added sugars such as confectionary                                 	             five	                      these	           om    fr	                        foods	                                    nutritious	of 	                           variety	               wide	   a  	                       Enjoy
                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                  the table.                                                                                                                                                                                                                                                                                      swordfish, and no other fish that fortnight, or one 
as cakes, biscuits and potato chips.                                                                                                                                                                                                                                                                                                                                                                                                                                                      ch) or catfish and no other fish                              (deep sea per                                                                                                                                                                                                                                                                                             Limit intake of foods and drinks containing  c.                          serve (100g cooked) per week of orange roughy 
                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                      the table.
                                                                                                                                                                                                                                                                                                                                                                                                                                                                                              ch) or catfish and no other fish                              (deep sea per                                                                                                                                                                                                                                                                                          Limit intake of foods and drinks containing  c. 
                                                                                                                                                                                                                                                                                                                        guideline 2:                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                      uideline 2:g
                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                  serve (100g cooked) per week of orange roughy 
                                                                                                                                                                                                                                                                                                                                                           oughy                                                                                                                                                                                        serve (100g cooked) per week of orange r
                                                                                                                                                                                                                                                                                                                         guideline 2:
or contact:                                                                                                                                                                                                                                                                                                                                                      oughy                                                                                                                                                                                      serve (100g cooked) per week of orange r                 c.  Limit intake of foods and drinks containing                                                                                                                                                                                the table.                                                                             (deep sea perch) or catfish and no other fish                                                                                                                                                                               uideline 2:g
                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                         c.  Limit intake of foods and drinks containing                                                                                                                                                                                                                                                                          (deep sea perch) or catfish and no other fish  
You can eat well by:                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                              dfish, and no other fish that fortnight, or one swor                                                                                                                                                                                                                                                              the table.
                                                                                                                                                                                                                                                                                                                        Enjoy	a	wide	variety	of	nutritious	foods	from	these	five	                                                                                                                                                                                                                                                  added sugars such as confectionary,                                                                                                                                                                                                                                                                     that week.
                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                      dfish, and no other fish that fortnight, or one swor                                                                    	       at 	        or 	                                   cooking	  in 	                         foods	      to	               salt	               add	              not	            Do            •	
National Health and Medical Research Council                                                                                                                                                                                                                                                                             Enjoy	a	wide	variety	of	nutritious	foods	from	these	five	                                                                                                                                                                                                                                                     added sugars such as confectionary,                                                                                                                                                                                                                                                                        that week.
                                                                                                                                                                                                                                                                                                                                                                      oadbill/                                                                                                                                                                          per fortnight of shark/flake, marlin or br                                                              	        at 	        or	                                   cooking	  in 	                        foods	      to 	              salt	               add	             not	            Do             •	
                                                                                                                                                                                                                                                                                                                        food groups every day:                                                                                                                                                                                                                                                                                     sugar-sweetened	soft	drinks	and	cordials,	 
•	 Enjoying a variety of fruits and vegetables of GPO Box 1421                                                                                                                                                                                                                                                                                                              oadbill/                                                                                                                                                                        per fortnight of shark/flake, marlin or br                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                           food and drinks to meet your energy needs.
                                                                                                                                                                                                                                                                                                                         food groups every day:                                                                                                                                                                                                                                                                                        sugar-sweetened	soft	drinks	and	cordials,	                                                                                                                                                                   among similar foods.                                                       •	 Foods such as nuts during pregnancy only if they 
                                                                                                                                                                                                                                                                                                                                                                                                                                                                           e than one serve (100g cooked)                                               consume no mor                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                        food and drinks to meet your energy needs.
                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                   fruit	drinks,	vitamin	waters,	energy	and	                                                                                                                                                                        among similar foods.                                                              •	 Foods such as nuts during pregnancy only if they 
                                                                                                                                                                                                                                                                                                                                                                                                                                                                                e than one serve (100g cooked)                                              consume no mor                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                       physically active and choose amounts of nutritious 
different types and colours.Canberra ACT 2601                                                                                                                                                                                                                                                                           •	             Plenty of vegetables of different types and colours,                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                are allergic to the foods themselves – avoiding 
                                                                                                                                                                                                                                                                                                                                                                    cury –                                                                                                                                                                              Fish that may contain high levels of mer•	                                          	                                options	                            sodium	                    lower	                              choose	     to 	                         labels	                    Read          •	
                                                                                                                                                                                                                                                                                                                         •	             Plenty of vegetables of different types and colours,                                                                                                                                                                                                                                           fruit	drinks,	vitamin	waters,	energy	and	                                                                                                                                                                                                                                                                  are allergic to the foods themselves – avoiding physically active and choose amounts of nutritious 
                                                                                                                                                                                                                                                                                                                                                                          cury –                                                                                                                                                                            Fish that may contain high levels of mer•	                                        	                                options	                            sodium	                    lower	                              choose	    to 	                         labels	                   Read           •	
                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                   sports drinks.                                                                                                                                                                                                                                                                                                                       	          be 	                                weight,	                                                                                                                                              o achieve and maintain a healthyT
13 000 NHMRC (13 000 64672)                                                                                                                                                                                                                                                                                                            and legumes/beans                                                                                                                                                                                                                                                                               sports drinks.                                                                                                                                                                                                                                                                                      these foods has no impact on the infant’s risk of 
                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                  Limit intake of foods and drinks containing added salt. b.                                           	          be 	                               weight,	                                                                                                                                            o achieve and maintain a healthyT
                                                                                                                                                                                                                                                                                                                                        and legumes/beans                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                         these foods has no impact on the infant’s risk of 
½                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                       Alcohol – not drinking is the safest option.•	
•	 Increasing your grain consumption to 8–8
                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                  Limit intake of foods and drinks containing added salt. b.               developing allergy symptoms.
                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                     d.		For	women	who	are	pregnant,	planning a 
                                                                                                                                                                                                                                                                                                                        •	             Fruit                                                                                                                                                                                                                Alcohol – not drinking is the safest option.•	               d.		For	women	who	are	pregnant,	                                                                                                                                                                                                                                                                                         developing allergy symptoms.                                                                                                                                                                                            uideline 1: g
To order print copies contact:                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                    planning a 
serves a day – mostly wholegrain – in preference                                                                                                                                                                                                                                                                         •	             Fruit                                                                                                                                                                                                                                                                                                                                                                                                                                                       eads, nut butters/pastes and avocado.           as oils, spr                                                                                                                                                                                                                                                                                                       uideline 1: g
                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                        Raw eggs as they may contain salmonella.•	                                 pregnancy or breastfeeding, not drinking  
                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                            Raw eggs as they may contain salmonella.•	                                                                                                                                                                                              eads, nut butters/pastes and avocado.           as oils, spr
to discretionary choices.National Mailing and Marketing                                                                                                                                                                                                                                                                 •	             Grain	(cereal)	foods,	mostly	wholegrain	and/or	high	                                                                                                                                                                                                                                            pregnancy or breastfeeding, not drinking                                                                                                                                                                     polyunsaturated and monounsaturated fats such                                                                                           Want more information?  
                                                                                                                                                                                                                                                                                                                         •	             Grain	(cereal)	foods,	mostly	wholegrain	and/or	high	                                                                                                                                                                                                                                       alcohol is the safest option.                                                                                                                                                                                    polyunsaturated and monounsaturated fats such 
                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                      ed salads and pâté.  epar               e-pr      pr                                                                             alcohol is the safest option.                                                                                                                                                                                                                                                                                                                                Want more information?  
Email: health@nationalmailing.com.au                                                                                                                                                                                                                                                                                                   cereal	fibre	varieties,	such	as	breads,	cereals,	rice,	                                                                                                                                                                                                                                                       	                                                     edominatelypr	                               contain	                     which	                       foods	               with	        oil
                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                           ed salads and pâté. epar               e-pr      pr                                                                                         	                                                     edominatelypr	                               contain	                     which	                     foods	                with	       oil                                                                                                                                                                                                                                                                                                                          included below:
                                                                                                                                                                                                                                                                                                                                        cereal	fibre	varieties,	such	as	breads,	cereals,	rice,	                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                    www.eatforhealth.gov.au
•	 Choosing foods high in iron, such as lean red Phone: 02 6269 1080                                                                                                                                                                                                                                                                                        outs,                                                                                                                                                                                       blue cheese), sandwich meats, bean spr                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                included below:
                                                                                                                                                                                                                                                                                                                                       pasta, noodles, polenta, couscous, oats, quinoa                                                                                                                                                                                                                                                                                                                                                                                                                                                     eam, cooking margarine, coconut and palm cr                                                                                    www.eatforhealth.gov.au
                                                                                                                                                                                                                                                                                                                                                                  outs,                                                                                                                                                                                     blue cheese), sandwich meats, bean spr                                                                                                                                                                                                                                          eam, cooking margarine, coconut and palm cr
                                                                                                                                                                                                                                                                                                                                        pasta, noodles, polenta, couscous, oats, quinoa                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                 e                                                             egnancy ar                                                                                              elevance during pr                 most r
meat or tofu, which are important for                                                                                                                                                                                                                                                                                                  and barley                                                                                                                                                                                                       soft cheeses (brie, camembert, ricotta, feta and             guideline 4:                                                                                                                                                                                                                                                                                                                                      e                                                            egnancy ar                                                                                            elevance during pr                  most r
                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                            soft cheeses (brie, camembert, ricotta, feta and                                     ,  ,                                                                                                                                                                                      edominately saturated fats such as butteredominately saturated fats such as butterprpr
Publication Reference: N55h                                                                                                                                                                                                                                                                                                             and barley                                                                                                                                                                                                                                                                       guideline 4: 
pregnant women.                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                         Foods which may contain listeria bacteria like Foods which may contain listeria bacteria like •	•	                   	                                contain	                      which	                      foods	        fat	                  high	                                   Replace       •	                                                                                                                    of  of                                                             y Guidelinesy Guidelines                                                                  Australian DietarAustralian DietarThe The 
                                                                                                                                                                                                                                                                                                                        •	             Lean	meats	and	poultry,	fish,	eggs,	tofu,	nuts	and	                                                                                                                                                                                                                           Encourage, support and promote  
                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                	                               contain	                     which	                      foods	        fat	                  high	                                  Replace       •	
                                                                                                                                                                                                                                                                                                                         •	             Lean	meats	and	poultry,	fish,	eggs,	tofu,	nuts	and	                                                                                                                                                                                                                              Encourage, support and promote  
                                                                                                                                                                                                                                                                                                                                       seeds, and legumes/beans                                                                                                                                                                                              egnant women should avoid:egnant women should avoid:PrPrbreastfeeding.                                                                                                                                                                                                                               potato chips, crisps and other savoury snacks.                                                                         ch.                            esear                                                                                                                                                    on scientific evidence and r
•	 Making a habit of drinking milk, eating hard                                                                                                                                                                                                                                                                                         seeds, and legumes/beans                                                                                                                                                                                                                                                         breastfeeding.                                                                                                                                                     cial burgers, pizza, fried foods,                                     meats, commerpotato chips, crisps and other savoury snacks.                                                           ch.                           esear                                                                                                                                                   on scientific evidence and r
cheese and yoghurt, or calcium enriched                                                                                                                                                                                                                                                                                 •	             Milk, yoghurt, cheese and/or their alternatives,                                                                                                                                                                                                                                                                                                                                                                                                      cial burgers, pizza, fried foods,                                     meats, commer                                                                                                                            e based e based                                                                                                                                                   health and wellbeing. They arhealth and wellbeing. They ar
                                                                                                                                                                                                                                                                                                                         •	             Milk, yoghurt, cheese and/or their alternatives,                                                                                                                                                                                                                                                                                            ocessed                                                                                                                                                                       many biscuits, cakes, pastries, pies, pr
                                                                                                                                                                                                                                                                                                                                       mostly reduced fat oid alcohol.                                                             v                                                                               hey should also at. y                                carefull                                                                                                      ocessed                                                                                                                                                                      many biscuits, cakes, pastries, pies, pr                                                                                                                                                                                                                                                                      kinds of foods that we need to eat for 
alternatives. Reduced fat varieties are best.                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                        guideline 5: 
                                                                                                                                                                                                                                                                                                                                        mostly reduced fat                                                                         oid alcohol.v                                                                       hey should also at. y                                carefull                                     guideline 5:                                                                                                                                                                                                                             Limit intake of foods high in saturated fat such as Limit intake of foods high in saturated fat such as   a.a.                                                                                                                                                                                              kinds of foods that we need to eat for up-to-date advice about the amount and 
                                                                                                                                                                                                                                                                                                                                                                                                                                                  are and store food                                                                                                    poisoning and should prep
                                                                                                                                                                                                                                                                                                                        And	drink	plenty	of	water.                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                            up-to-date advice about the amount and 
                                                                                                                                                                                                                                                                                                                                                                                                                                                       are and store food                                                                                                   poisoning and should prep                Care for your food; prepare and store it safely.                                                                                                                                                                                                            salt, added sugars and alcohol.
•	 Enjoying a wide variety of vegetables, legumes,                                                                                                                                                                                                                                                                       And	drink	plenty	of	water.
fruit and wholegrains and drinking plenty of                                                                                                                                                                                                                                                                                                                                                                                           ter risk of food ter risk of food t great grea                                                                                   pregnant women are apregnant women are a         Care for your food; prepare and store it safely.                                                                                                                                                                                                        salt, added sugars and alcohol.Limit intake of foods containing saturated fat, added   ovide ovide     pr pr                                                              y Guidelinesy Guidelines                                                                  Australian DietarAustralian DietarThe The 
                                                                                                                                                                                                                                                                                                                                                                                                                             oid?   v         a  i                                                                                                            hich foods should w                                                                                                                                                                                                                                                                                                Limit intake of foods containing saturated fat, added 
water every day can assist with constipation –                                                                                                                                                                                                                                                                                                                                                                                    oid?   v          a i                                                                                                           hich foods should w                                                                                                                                                                                                                                                                   eline 3: eline 3: uiduid gg                                                                    ??                                                                    guidelinesguidelines  yy   ar ar                     dietdiet                   the the                   are are    t  t                        whawha
a common occurrence during pregnancy.                                                                                                                                                                                                                                                                                                Want more information about healthy  
                                                                                                                                                                                                                                                                                                                                      Want more information about healthy  
                                                                                                                                                                                                                                                                                                                                                      eating when you are pregnant?
                                                                                                                                                                                                                                                                                                                                                        eating when you are pregnant?
               WHICH FOODS SHOULD I AVOID?
               PREGNANT WOMEN ARE AT GREATER RISK OF FOOD                                                                                                                                                                                                                                                        helpful hints
               POISONING AND SHOULD PREPARE AND STORE FOOD                                                                                                                                                                                                                                                              helpful hints                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                  Healthy
               CAREFULLY. THEY SHOULD ALSO AVOID ALCOHOL.                                                                                                                                                                                                                                                        eating well during your pregnancy helps your baby                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                    Healthy
                                                                                                                                                                                                                                                                                                                        eating well during your pregnancy helps your baby 
                                                                                                                                                                                                                                                                                                                 develop and has health benefits for you too!
                                                                                                                                                                                                                                                                                                                        develop and has health benefits for you too!
               Pregnant women should avoid:                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                            eating
                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                      eating
                    •	 Foods	which	may	contain	listeria	bacteria	like		                                                                                                                                                                                                                                          Both you and your growing baby need extra 
                               soft	cheeses	(brie,	camembert,	ricotta,	feta	and	                                                                                                                                                                                                                                        Both you and your growing baby need extra 
                                                                                                                                                                                                                                                                                                                 nutrients.
                                                                                                                                                                                                                                                                                                                        nutrients.                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                      during your
                               blue	cheese),	sandwich	meats,	bean	sprouts,	                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                            during your
                               pre-prepared	salads	and	pâté.	                                                                                                                                                                                                                                                    Steady weight gain during pregnancy is normal  
                                                                                                                                                                                                                                                                                                                        Steady weight gain during pregnancy is normal  
                    •	 Raw	eggs	as	they	may	contain	salmonella.                                                                                                                                                                                                                                                  and important for the health of the mother and 
                                                                                                                                                                                                                                                                                                                        and important for the health of the mother and                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                  pregnancy
                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                       pregnancy
                                                                                                                                                                                                                                                                                                                 baby. However, it is also important not to gain  
                                                                                                                                                                                                                                                                                                                        baby. However, it is also important not to gain                                                                                                                                                                                                                                                            The Australian Dietary Guidelines provide  
                    •	 Alcohol	–	not	drinking	is	the	safest	option.                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                   The Australian Dietary Guidelines provide  
                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                   up-to-date advice about the amount and  
                                                                                                                                                                                                                                                                                                                 too much weight.                                                                                                                                                                                                                                                                                                     up-to-date advice about the amount and  
                    •	 Fish	that	may	contain	high	levels	of	mercury	–		                                                                                                                                                                                                                                                 too much weight.
                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                   kinds of foods that we need to eat for health  
                               Food	Standards	Australia	New	Zealand	recommend	                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                        kinds of foods that we need to eat for health  
                                                                                                                                                                                                                                                                                                                 So choose foods from the Five Food Groups 
                                                                                                                                                                                                                                                                                                                        So choose foods from the Five Food Groups                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                      advice on eating for you  
                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                   and wellbeing.                                                                                                                                                                                                                                                                                                     advice on eating for you  
                               consuming		no	more	than	one	serve	(100g	cooked)	                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                       and wellbeing.
                                                                                                                                                                                                                                                                                                                        and limit discretionary foods and drinks high in 
                                                                                                                                                                                                                                                                                                                 and limit discretionary foods and drinks high in                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                     and your baby
                               per	fortnight	of	shark/flake,	marlin	or	broadbill/                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                     For more information visit:                                                                                                                                                                                                                                                                                      and your baby
                                                                                                                                                                                                                                                                                                                        saturated fat, added sugars and added salt such                                                                                                                                                                                                                                                            For more information visit:
                               swordfish,	and	no	other	fish	that	fortnight,	or	one	                                                                                                                                                                                                                              saturated fat, added sugars and added salt such 
                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                      www.eatforhealth.gov.au
                                                                                                                                                                                                                                                                                                                        as cakes, biscuits and potato chips.                                                                                                                                                                                                                                                                       www.eatforhealth.gov.au
                               serve	(100g	cooked)	per	week	of	orange	roughy	                                                                                                                                                                                                                                    as cakes, biscuits and potato chips.
                               (deep	sea	perch)	or	catfish	and	no	other	fish		                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                        or contact:
                                                                                                                                                                                                                                                                                                                        You can eat well by:                                                                                                                                                                                                                                                                                       or contact:
                               that	week.                                                                                                                                                                                                                                                                        You can eat well by: 
                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                      National Health and Medical Research Council
                                                                                                                                                                                                                                                                                                                        •	 Enjoying a variety of fruits and vegetables of                                                                                                                                                                                                                                                          National Health and Medical Research Council
                                                                                                                                                                                                                                                                                                                 •	 Enjoying a variety of fruits and vegetables of                                                                                                                                                                                                                                                                    GPO Box 1421
                    •	 Foods	such	as	nuts	during	pregnancy	only	if	they	                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                           GPO Box 1421
                                                                                                                                                                                                                                                                                                                                    different types and colours.                                                                                                                                                                                                                                                                      Canberra ACT 2601
                               are	allergic	to	the	foods	themselves	–	avoiding	                                                                                                                                                                                                                                              different types and colours.                                                                                                                                                                                                                                                                          Canberra ACT 2601
                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                      13 000 NHMRC (13 000 64672)
                               these	foods	has	no	impact	on	the	infant’s	risk	of	                                                                                                                                                                                                                                       •	 Increasing your grain consumption to 8–8½                                                                                                                                                                                                                                                               13 000 NHMRC (13 000 64672)
                               developing	allergy	symptoms.                                                                                                                                                                                                                                                      •	 Increasing your grain consumption to 8–8½  
                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                      To order print copies contact:
                                                                                                                                                                                                                                                                                                                                    serves a day – mostly wholegrain – in preference                                                                                                                                                                                                                                               To order print copies contact:
                                                                                                                                                                                                                                                                                                                             serves a day – mostly wholegrain – in preference 
                                                                                                                                                                                                                                                                                                                                    to discretionary choices.                                                                                                                                                                                                                                                                         National Mailing and Marketing
                                                                                   Want more information?                                                                                                                                                                                                                    to discretionary choices.                                                                                                                                                                                                                                                                             National Mailing and Marketing
                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                      Email: health@nationalmailing.com.au
                                                         www.eatforhealth.gov.au                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                   Email: health@nationalmailing.com.au
                                                                                                                                                                                                                                                                                                                        •	 Choosing foods high in iron, such as lean red                                                                                                                                                                                                                                                              Phone: 02 6269 1080
                                                                                                                                                                                                                                                                                                                 •	 Choosing foods high in iron, such as lean red                                                                                                                                                                                                                                                                  Phone: 02 6269 1080
                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                             
                                                                                                                                                                                                                                                                                                                                    meat or tofu, which are important for 
                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                        
                                                                                                                                                                                                                                                                                                                             meat or tofu, which are important for                                                                                                                                                                                                                                                                    Publication Reference: N55h
                                                                                                                                                                                                                                                                                                                                    pregnant women.                                                                                                                                                                                                                                                                                Publication Reference: N55h
                                                                                                                                                                                                                                                                                                                             pregnant women.
                                                                                                                                                                                                                                                                                                                        •	 Making a habit of drinking milk, eating hard 
                                                                                                                                                                                                                                                                                                                 •	 Making a habit of drinking milk, eating hard 
                                                                                                                                                                                                                                                                                                                                    cheese and yoghurt, or calcium enriched 
                                                                                                                                                                                                                                                                                                                             cheese and yoghurt, or calcium enriched 
                                                                                                                                                                                                                                                                                                                                    alternatives. Reduced fat varieties are best.
                                                                                                                                                                                                                                                                                                                             alternatives. Reduced fat varieties are best.
                                                                                                                                                                                                                                                                                                                        •	 Enjoying a wide variety of vegetables, legumes, 
                                                                                                                                                                                                                                                                                                                 •	 Enjoying a wide variety of vegetables, legumes, 
                                                                                                                                                                                                                                                                                                                                    fruit and wholegrains and drinking plenty of 
                                                                                                                                                                                                                                                                                                                             fruit and wholegrains and drinking plenty of 
                                                                                                                                                                                                                                                                                                                                    water every day can assist with constipation –  
                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                       
                                                                                                                                                                                                                                                                                                                             water every day can assist with constipation – 
                                                                                                                                                                                                                                                                                                                                    a common occurrence during pregnancy. 
                                                                                                                                                                                                                                                                                                                             a common occurrence during pregnancy. 
            SERVE SIZES
                                                                                                                                                                                                                            A standard serve of vegetables is about 75g (100-350kJ) or:
                                                                                                                                                                                                                                  ½ cup      cooked green or orange vegetables (for example, broccoli,  
                                                                                                                                                                              Serves per day                                                 spinach, carrots or pumpkin)
                                              ½                           ½                                  1                          ½                                      18 years  19–50 
                                              cup                      medium                               cup                        cup                                     or under        years                              ½ cup      cooked, dried or canned beans, peas or lentils* 
                                                                                                                                                                                                                                   1 cup     green leafy or raw salad vegetables
                                                                                                                                                          Women                     5             5                               ½ cup      sweet corn
                                                                                                                                                                                                                              ½ medium       potato or other starchy vegetables (sweet potato,  
                                                                                                                                                          Pregnant                  5             5                                          taro or cassava)
              Vegetables and legumes/beans                                                                                                                Breastfeeding            5½            7½                           1 medium       tomato
                                                                                                                                                                                                                                                                                   *preferably with no added salt
                                                                                                                                                                              Serves per day                                A standard serve of fruit is about 150g (350kJ) or:
                                                                                                                                                                                                                               1 medium      apple, banana, orange or pear
                                         1                                        1                                                 2
                                     medium                                      cup                                              small                                        18 years  19–50                                     2 small   apricots, kiwi fruits or plums
                                                                                                                                                                               or under        years                                1 cup    diced or canned fruit (with no added sugar)
                                                                                                                                                          Women                     2             2                         Or only occasionally:
                                                                                                                                                                                                                                    125ml    (½ cup) fruit juice (with no added sugar)
                                                                                                                                                          Pregnant                  2             2                                   30g    dried fruit (for example, 4 dried apricot halves,  
                                                                                                                                                                                                                                             1½ tablespoons of sultanas)
              Fruit                                                                                                                                       Breastfeeding             2             2
                                                                                                                                                                                                                            A standard serve (500kJ) is:
                                                           cup                                                                                    cup                                                                          1 slice (40g)   bread
                                                       ½                                           ²                                          ½ 
                           1                                                                          ³                                                                                                                   ½ medium (40g)       roll or flat bread
                          slice                        cooked                                       cup                                       cooked                          Serves per day
                                                                                                                                                                               18 years  19–50                            ½ cup (75–120g)      cooked rice, pasta, noodles, barley, buckwheat, semolina, 
                                                                                                                                                                                                                                               polenta, bulgur or quinoa 
                                                                                                                                                                               or under        years                          ½ cup (120g)     cooked porridge
                                                                                                                                                                                                                               ²/  cup (30g)   wheat cereal flakes 
                                                                                                                                                          Women                     7             6                             ³
                                                                                                                                                                                                                               ¼ cup (30g)     muesli
              Grain (cereal) foods, mostly wholegrain and/or                                                                                              Pregnant                  8            8½                                 3 (35g)    crispbreads
              high cereal fibre varieties                                                                                                                 Breastfeeding             9             9                                 1 (60g)    crumpet
                                                                                                                                                                                                                              1 small (35g)    English muffin or scone
                                                                                                                                                                                                                            A standard serve (500-600kJ) is:
                                                                                                                                                                                                                                      65g    cooked lean meats such as beef, lamb, veal, pork, goat or  
                           65g                          80g                            100g                        2                              1                           Serves per day                                                 kangaroo (about 90–100g raw)* 
                                                                                                                 large                           cup                                                                                  80g    cooked lean poultry such as chicken or turkey (100g raw)
                                                                                                                                                                               18 years  19–50                                       100g    cooked fish fillet (about 115g raw weight) or one small can of fish
                                                                                                                                                                               or under        years                       2 large (120g)    eggs
                                                                                                                                                          Women                    2½            2½                          1 cup (150g)    cooked or canned legumes/beans such as lentils, chick peas or 
                                                                                                                                                                                                                                             split peas (preferably with no added salt)
              Lean meats and poultry, fish, eggs, tofu, nuts and                                                                                          Pregnant                 3½            3½                                  170g    tofu
              seeds, and legumes/beans                                                                                                                    Breastfeeding            2½            2½                                   30g    nuts, seeds, peanut or almond butter or tahini or other nut or 
                                                                                                                                                                                                                                             seed paste (no added salt)                     *weekly limit of 455g
                                                                                                                                                                                                                            A standard serve (500-600kJ) is:
                                                                                                                                                                                                                            1 cup (250ml)     fresh, UHT long life, reconstituted powdered milk or buttermilk 
                                                                                                                                                                                                                           ½ cup (120ml)      evaporated milk
                                1                               2                                ¾                                1                                           Serves per day
                               cup                            slices                             cup                             cup                                                                                         2 slices (40g)   or 4 x 3 x 2cm cube (40g) of hard cheese, such as cheddar
                                                                                                                                                                               18 years  19–50                               ¾ cup (200g)     yoghurt
                                                                                                                                                                               or under        years                        1 cup (250ml)     soy, rice or other cereal drink with at least 100mg of added  
                                                                                                                                                          Women                    3½            2½                                           calcium per 100ml
              Milk, yoghurt, cheese and/or alternatives,                                                                                                  Pregnant                 3½            2½
              mostly reduced fat                                                                                                                          Breastfeeding             4            2½
                      To meet additional energy needs, extra serves                                                     An allowance for unsaturated spreads and oils for                                                            For meal ideas and advice on how to 
                                                                                                                                                                                                                                  
                    from the Five Food Groups or unsaturated                                                          cooking, or nuts and seeds can be included in the                                                            apply the serve sizes go to:
                    spreads and oils, or discretionary choices                                                        following quantities: 14–20g per day for pregnant                                                            www.eatforhealth.gov.au
                    may be needed only by those women who                                                             and breastfeeding women.
                    are taller or more active, but not overweight.
              FOR FURTHER INFORMATION GO TO www.eatforhealth.gov.au
                                                                                                          Which foods should I eat and How much?
                                                                                                           The Australian Dietary Guidelines provide up-to-date                                         HOW MUCH IS A SERVE?
                                                                                                           advice about the amount and kinds of foods and drinks                                         It’s	helpful	to	get	to	know	the	recommended	serving	sizes	and	
                                                                                                           that	we	need	regularly,	for	health	and	well-being.	                                          serves per day so that you eat and drink the right amount of the 
                                                                                                            By eating the recommended amounts from the Five                                             nutritious	foods	you	and	your	baby	need	for	health	–	as	shown	in	
                                                                                                           Food Groups and limiting the foods that are high in                                          the tables above. We’ve given you the serve size in grams too, so 
                                                                                                            saturated	fat,	added	sugars	and	added	salt,	you	will	                                       you	can	weigh	foods	to	get	an	idea	of	what	a	serve	looks	like.	
                                                                                                            get enough of the nutrients essential for good health.                                       The ‘serve size’ is a set amount that doesn’t change. It is used 
                                                                                                            You may reduce your risk of chronic diseases such                                           along	with	the	‘serves	per	day’,	to	work	out	the	total	amount	 
                                                                                                            as heart disease, type 2 diabetes, obesity and some                                         of food required from each of the Five Food Groups. ‘Portion size’ 
                                                                                                            cancers. You may also feel better, look better, enjoy                                       is	the	amount	you	actually	eat	and	this	will	depend	on	what	your	
                                                                                                             life more and live longer!                                                                 energy needs are. Some people’s portion sizes are smaller than 
                                                                                                             The	amount	of	food	you	will	need	from	the	Five	Food	                                       the ‘serve size’ and some are larger. This means some people may 
                                                                                                             Groups	depends	on	your	age,	height,	weight	and	                                            need to eat from the Five Food Groups more often than others.
                                                                                                             physical	activity	levels,	and	also	whether	you	are	                                        HOW MANY SERVES A DAY?
                                                                                                              pregnant	or	breastfeeding.	For	example,	if	you’re	
                                                                                                              pregnant you should aim to eat at least 8½ serves                                          Few	people	eat	exactly	the	same	way	each	day	and	it	is	common	
                                                                                                              of grain (cereal) foods a day. You might notice                                           to	have	a	little	more	on	some	days	than	others.	However,	on	
                                                                                                               that the number of serves you need from the Five                                         average, the total of your portion sizes should end up being similar 
                                                                                                               Food	Groups	changes	when	you	are	pregnant	or	                                            to the number of serves you need each day.
                                                                                                               breastfeeding – this is due to changes in your  
                                                                                                               nutrient	requirements	for	your	growing	baby’s	                                            If	you	eat	portions	that	are	smaller	than	the	‘serve	size’	you	will	need	
                                                                                                               needs and to support breastfeeding.                                                      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	
                                                                                                                For further	information	go	to	www.eatforhealth.gov.au. less often.
The words contained in this file might help you see if this file matches what you are looking for:

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