Looking after yourself in pregnancy is important and that means keeping a balance of good foods, regular sleep and exercise.
Your health team are there to help you have a healthy pregnancy and healthy baby.
Checking in regularly with your midwife and Aboriginal health team is important. If you ever feel unwell or have questions they can offer you advice that is best for you and your baby.
Us Aunties are here to help you with questions you might have about healthy eating during your pregnancy.
Food to help you through pregnancy
This section is all about food to help you through pregnancy. Check it out and see if anything works for you.
Your tummy is a bit more sensitive when pregnant which makes some foods not as safe for pregnant mums.
How do I know which ones?
We have some ways to help keep your bub safe. Some foods have bacteria that can cause you or bub to become unwell. They should give you information at your appointments and you can always ask your health professionals.
These foods improve your sleep, improves your health and helps (bub) in their development.
So how do I make sure I’m eating healthy?
Try to make your plate as colourful as possible. Different coloured foods all have different things to help us be healthy.
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Easy snacks
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1 medium size fruit
Pear, apple, banana, orange
2 small fruits
Plum, apricot, nectarine, peach, kiwifruit
1 small bowl
Berries
2 small fruits
Plum, apricot, nectarine, peach, kiwifruit
Dried fruit
4 apricots or 20 sultanas
Nuts and seeds
Nuts and Seeds are high in important fats but this means we need to keep an eye on how many we eat at a time.
10 Walnut halves or 15 Cashews or 8 Pecan halves or 15 Almonds or 18 Hazelnuts or 25 Pistachios or 8 Macadamias or 20 Peanuts or 5 Brazil nuts
Wholegrain bread and crackers
Topping ideas:
¼ smashed avocado
Tomato and cucumber
1 tablespoon of peanut butter
Snacks to cook
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Protein
Protein like meat, fish, lentils or beans help you and (bub) develop strong muscles and a strong immune system.
Vegetables
Vegetables are high in vitamins which help with your immune system.
Fruit
Fruit is high in vitamins that help brain and cell growth.
Here are some examples of how to swap foods for healthier options.
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Raw or uncooked meat can cause an infection called toxoplasmosis
Well cooked meat is best
Raw or undercooked eggs can cause salmonella, a bacteria that can cause severe stomach infection.
Well cooked eggs are best. Try to avoid runny yolks.
Raw or uncooked meat can cause an infection called toxoplasmosis
Well cooked meat is best
Raw or uncooked meat can cause an infection called toxoplasmosis
Well cooked meat is best
Self-raising flour
Add 1 ½ tablespoons of baking powder with 3 cups of plain flour.
Here are some examples of how to swap foods for healthier options.
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Raw or uncooked meat can cause an infection called toxoplasmosis
Well cooked meat is best
Share a recipe
What do you like to cook? Share your favourite recipe with us.
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It’s frustrating like, you know, some unhealthy foods are heaps cheaper than the healthy ones.
I say iron rich foods, cos those bubs drain us of a lot of the stuff.
Bibendum, anim tempora, quas eligendi venenatis, consequatur accusamus elit euismod, vulputate nisl urna exercitationem temporibus potenti luctus, dolorem.
What the little ones see you eat encourages them what to eat.
Alias nam adipiscing convallis soluta libero dolore recusandae odio pellentesque culpa deleniti aenean officia tenetur
It’s frustrating like, you know, some unhealthy foods are heaps cheaper than the healthy ones.
I say iron rich foods, cos those bubs drain us of a lot of the stuff.
Bibendum, anim tempora, quas eligendi venenatis, consequatur accusamus elit euismod, vulputate nisl urna exercitationem temporibus potenti luctus, dolorem.
What the little ones see you eat encourages them what to eat.
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