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Nutrition in a Nutshell

We have covered a lot in the sections above regarding food, nutrition and balanced eating. In this section we show you how to put it into practice with a handy food checklist and a sample meal plan.

Food checklist

To maintain a balanced diet, you should eat a wide variety of foods from the core food groups. The table below shows the recommended daily amount of food that is required by women planning for pregnancy.

Sample Meal Plan


1 piece of wholegrain toast with a scrape of margarine and jam
Small bowl of bran flakes topped with fresh strawberries
½ cup of reduced fat milk
Small glass of orange juice

Provides: 1 ½ serves of breads/cereals, 2 serves of fruit, ½ serve of dairy.

Morning Snack

Tub of reduced fat, natural vanilla yogurt with some chopped dried apricots

Provides: 1 serve of dairy, 1 serve of fruit.


Toasted asparagus, cheese, tomato and avocado foccacia:
2 thick slices of foccacia bread, 4 slices of tomato, 2 slices of avocado, fresh/canned asparagus spears
2 slices of reduced fat cheddar cheese
Cup of reduced fat milk with MILO (served hot or cold)

Provides: 2 serves of breads/cereals, 1 ½ serves of vegetables, 2 serves of dairy.

Afternoon Snack

4 wheat biscuits with cottage cheese and 2 tablespoons of drained, chopped sun dried tomatoes

Provides: 1 serve of breads/cereals, ½ serve of dairy, ½ serve of vegetables.


Beef & vegetable stir fry with noodles:
100g of lean beef stir-fry strips
1½ cups of vegetables (broccoli, red capsicum and asparagus)
½ tablespoon of olive oil
Oyster sauce
1 cup of cooked 99% fat free noodles

Provides: 1 serve of breads/cereals, 3 serves of vegetables, 1 serve of meat, ½ serve of extra food.

Evening Snack

Fruit salad and 1½ scoops of low fat ice cream

Provides: 1 serve of fruit, 1 serve of extra food.
  • Check with your doctor about taking a folic acid supplement.
  • Remember, your fluid intake is just as important as the food you eat. Try to drink around 2 litres of water or sparkling mineral water every day.