Looking after yourself and your baby
Healthy eating during pregnancy
During pregnancy it is important for both you and your baby that you eat well. Your choices of what to eat and drink at this time can affect your health and the health of your baby for many years to come.
There is only a small increase in the amount of food you need to eat while you are pregnant.
However, you do need more of certain nutrients, so it is very important that you make good choices for a nutritious diet.
Important nutrients
Folate (or folic acid) during pregnancy.
Folate is needed for the growth and development of your baby. It is especially important in the month before you fall pregnant and the first trimester (three months) of pregnancy.
A good intake of folate reduces the risks of your baby being born with some abnormalities such as spina bifida (a disorder where the baby’s spinal cord does not form properly).
Dietary sources high in folate include:
- green leafy vegetables – such as broccoli, spinach, bok choy and salad greens
- some fruits – such as avocado, orange, papaya and banana
- cereals and breads with added folic acid.
How much folic acid do you need?
Women planning a pregnancy and in the early stages of pregnancy should eat a variety of folate-containing foods. You should also take a folic acid supplement of 400 micrograms per day at least one month before, and three months after, you become pregnant.
Iron
You need more iron during pregnancy. If you do not have enough iron, you may develop anaemia.
Good sources of iron include:
- lean red meat, pork, chicken and fish
- wholegrain breads and cereals, legumes and green leafy vegetables.
If you are low in iron, your doctor or midwife may suggest taking an iron supplement (tablet or liquid).
You can help your body get iron from the food you eat or drink by:
- including vitamin C with meals (e.g. citrus fruits, tomato, capsicum)
- including animal protein with green leafy vegetables at a meal
- using antacids sparingly.
How much iron do you need?
Pregnant women need 27 mg iron each day. Pregnant women should not eat more than 45 mg iron each day.
Iodine
Adequate iodine in pregnancy is essential for your baby’s growth and brain development.
Iodine is important for your baby’s development in the womb.
Good food sources of iodine include:
- vegetables
- bread with added iodine
- seafood
- eggs.
How much iodine do you need?
Pregnant women should take a supplement containing 150 micrograms of iodine each day.
Multivitamins
A multivitamin during pregnancy is not necessary unless you do not have a balanced diet. Compare what you are eating with the following food group table.
Remember, a folic acid supplement is important during the first trimester of pregnancy, and iodine is essential during pregnancy (and breastfeeding). You may also need to take an iron supplement if your iron levels are low.
You may choose to get these nutrients from individual tablets or from a multivitamin.
Always check with your doctor or midwife before taking any supplements, as an excessive intake of these can be harmful and reduce the absorption of other nutrients.
More information: Queensland Health Nutritional Education Materials Online (NEMO)
Food groups
Food group | Serves per day (for 19-50 year olds) | 1 serve equals |
|---|---|---|
Vegetables and legumes/beans | 5 | ½ cup cooked green or orange vegetables (e.g. broccoli, carrot, pumpkin or spinach) ½ cup cooked, dried or canned beans, chickpeas or lentils (no added salt) 1 cup raw leafy green vegetables ½ medium potato, or other starchy vegetable (sweet potato, taro, or cassava) ½ cup sweet corn 75g other vegetables (e.g. 1 small-medium tomato) |
Fruit | 2 | 1 piece medium sized fruit (e.g. apple, banana, orange, pear) 2 pieces smaller fruit (e.g. apricot, kiwi fruit, plums) 1 cup diced, cooked or canned fruit ½ cup 100% juice 30g dried fruit (e.g. 1½ tbsp sultanas, 4 dried apricot halves) |
Grain (cereal) foods - mostly wholegrain | 8½ | 1 slice of bread ½ medium bread roll or flat bread ½ cup cooked rice, pasta, noodles, polenta, quinoa, barley, porridge, buckwheat, semolina, cornmeal ⅔ cup breakfast cereal flakes ¼ cup muesli 3 crisp breads 1 crumpet or 1 small English muffin or scone |
Lean meat and poultry, fish, eggs, nuts and seeds, and legumes/beans | 3½ | 65g cooked lean red meats (e.g. beef, lamb, pork, venison or kangaroo) or ½ cup lean mince, 2 small chops, 2 slices roast meat 80g cooked poultry (e.g. chicken, turkey) 100g cooked fish fillet or 1 small can fish, no added salt, not in brine 2 large eggs (120g) 1 cup (170g) cooked dried beans, lentils, chickpeas, split peas, canned beans 170g tofu ⅓ cup (30g) unsalted nuts, seeds or paste, no added salt |
Milk, yogurt, cheese and/or alternatives - mostly reduced fat | 2½ | 1 cup (250ml) milk 40 g (2 slices) hard cheese (e.g. cheddar) 120g ricotta cheese 200g yoghurt |
In this guide:
- Healthy eating during pregnancy
- How much weight should I gain?
- Food Safety in pregnancy
- Exercise during pregnancy
- Perineal massage
- Medications, alcohol, and smoking during pregnancy
- Vaccinations during pregnancy
- Infections and precautions in pregnancy