Eating well during pregnancy does not have to mean following a strict diet. Your body needs a variety of nutrients to support your health and your baby’s growth and development.
The Australian Dietary Guidelines recommend enjoying a wide variety of foods from the five food groups every day. You don’t need to eat every food group at every meal — instead, aim for variety across the day and week.
Try to include a variety of different coloured vegetables and legumes.
Examples:
Why? Vegetables and legumes provide important vitamins, minerals and fibre.
Fresh, frozen or canned fruit can all be part of a healthy pregnancy diet.
Examples:
Tip: Choose a variety of different fruits throughout the week.
Where possible, choose wholegrain or high-fibre options.
Examples:
Why? Grain foods provide carbohydrates for energy as well as fibre and other nutrients.
Protein helps support growth and development during pregnancy.
Examples:
Pregnancy tip: Fish can be an excellent source of protein and other nutrients, but some fish need to be limited because of mercury. Check the “Can I Eat This?” section for pregnancy-specific food safety information.
Choose nutritious dairy foods or suitable alternatives.
Examples:
Why? These foods provide important nutrients including calcium and protein.
Water is an important part of a healthy pregnancy diet. Keep a water bottle nearby and drink regularly throughout the day.
You don’t have to completely avoid your favourite foods. Foods high in added sugar, saturated fat or salt are best enjoyed sometimes and in small amounts, rather than being the main part of your diet.
Remember
There is no need to have a “perfect” diet.
Small, realistic choices add up.
Focus on variety, nourishing foods and enjoying your meals. If you have specific dietary requirements, severe food aversions, allergies or concerns about whether you are meeting your nutritional needs, speak with your midwife, doctor or an accredited practising dietitian.
