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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.
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