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Healthy eating for pregnancy and breastfeeding
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Body

A nutritious diet in pregnancy supports the health of both you and your baby at this important time. Concentrate on increasing nutrient intake by focusing on fresh unprocessed foods – you don’t need to ‘eat for two’.

Breastfeeding requires lots of energy and nutrients so it is important to eat a wide variety of options from the five food groups to replenish your body and meet these additional needs. Don’t forget to stay hydrated with water.


Common challenges and helpful tips

Food safety during pregnancy

Pregnancy can lower your immune system making it harder to fight off infections caused by listeria and salmonella bacteria in some foods. It’s best to avoid:

  • Deli meats like salami prosciutto ham chicken and turkey slices
  • Soft cheeses like brie camembert ricotta feta
  • Pâté
  • Soft serve ice-cream
  • Smoked salmon
  • Precooked prawns
  • Raw seafood
  • Raw or undercooked eggs
  • Raw or undercooked meats
  • Alcohol

These foods should be limited as they can affect your baby’s development:

  • Caffeine – Up to 2 cups of coffee or 4 cups tea per day
  • Large fish such as shark (flake) marlin and swordfish – No more than one serve per fortnight
  • Processed foods and drinks that are high in added salt sugar and fat

Meeting daily energy requirements while breastfeeding

Most women need extra snacks to meet their energy and nutrient needs while breastfeeding including:

  • Fresh fruit
  • Yoghurt
  • Fruit smoothies
  • Hardboiled egg
  • Wholegrain crackers with cheese
  • Vegetable sticks with hummus or avocado dip
  • Handful of unsalted nuts

Key nutrients

Iron

Function

  • Increases energy
  • Helps red blood cells carry oxygen around the
    body
  • More iron is required in pregnancy due to the increase in blood volume and helps rebuild iron stores while breastfeeding

Food sources

  • Lean meats poultry and fish
  • Lentils beans and chickpeas
  • Egg
  • Tofu

Folate

Function

  • Supports healthy cell growth and formation especially red blood cells
  • Especially important in the three months before pregnancy and in the first trimester to prevent neural tube (brain and spine) defects

Food sources

  • Dark green leafy vegetables
  • Lentils beans and chickpeas
  • Oranges grapefruit lemons and limes

Supplements are often recommended in pregnancy as it can be difficult to meet requirements through food.


Iodine

Function

  • Essential for healthy development of the baby’s brain including alertness and coordination
  • Supports the baby’s nervous system development including sight hearing smell taste and touch

Food sources

  • Milk yoghurt and cheese
  • Seafood
  • Iodised salt
  • Bread with added iodine

Supplements are often recommended while pregnant and breastfeeding as it can be difficult to meet requirements through food.


Calcium

Function

  • Helps the baby form strong bones and teeth
  • Protects bone strength in breastfeeding mothers

Food sources

  • Milk yoghurt cheese
  • Almond
Useful Documents