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Pregnancy 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

Eating a wide variety of foods from the core food groups will help give you the energy and nutrients necessary for a successful pregnancy. The table below shows the amount of food from each food group that is recommended during pregnancy.

FOOD GROUP RECOMMENDED NUMBER OF SERVES PER DAY EXAMPLES OF "ONE SERVE"
Breads, cereals, rice, pasta, noodles 4 - 6 2 slices of wholegrain bread
1/2 cup of raw muesli
1 cup of cooked coucous
4 crispbread biscuits
1 cup of cooked pasta or rice
2 thin pancakes
Vegetables and legumes 5 - 6 1/2 cup of cooked vegetables (e.g. sliced carrots, cauliflower florets)
1 cup of salad (e.g. shredded lettuce, sliced beetroot, diced tomatoes)
1/2 cup of soya beans
1/2 cup of peas
Fruit 4 1 medium piece of fruit (e.g. apple, banana, pear, orange)
1 cup of canned/diced fruit (e.g. diced pineapple, fruit salad, grapes)
2 tablespoons of sultanas
1/2 cup (125mL) of orange juice
Dairy & dairy substitutes 3 1 cup of milk (preferably reduced fat) with MILO
200g tub of fruit yogurt (preferably reduced fat)
1 glass of calcium enriched soy drink (preferably reduced fat)
2 slices (40g) of reduced fat hard cheese
1 cup of custard (preferably reduced)
Meat, fish, poultry, eggs, legumes, nuts 1 1/2 100g of grilled lean red meat
100g of skinless roast chicken breast
120g of steamed fish fillet
2 poached eggs
1/2 cup of baked beans
1/3 cup of cashews
Extra foods 0 - 2 1/2 1 small packet potato chips
1 tablespoon of margarine / oil
1/2 bar chocolate
1 1/2 scoops of ice cream
1 piece of cake

Sample Meal Plan

Breakfast

2 wholemeal crumpets with jam
Bowl of bran flake cereal topped with fresh strawberries
½ cup of reduced fat milk
Small glass of orange juice
Provides: 2 serves of breads/cereals, 2 serves of fruit, ½ serve of dairy.

Morning Snack

Tub of reduced fat, natural fruit yogurt
Provides: 1 serve of dairy

Lunch

Lebanese lamb salad wrap:
1 large lavash bread
100g thinly sliced roast lamb
1/2 cup tabouleh (salad of parsley, bulgur, tomatoes and onions with olive oil and lemon juice)
1/2 cup canned corn kernels & onion rings
80g of minted low fat natural yogurt
Provides: 1 serve of breads/cereals, 1 ½ serves of vegetables, 1/2 serve of dairy, 1 serve of meat.

Afternoon Snack

Freshly cut fruit salad
Glass of hot MILO with reduced fat milk
Provides: 1 serve of fruit, 1 serve of dairy.

Dinner

Chicken and vegetable curry:
Grilled chicken breast (100g)
Curry mix
2 cups of vegetables (onion, green beans, carrot, capsicum)
½ cup of chick peas
2 teaspoons of olive oil
1 cup of steamed rice
Provides: 1 serve of breads/cereals, 5 serves of vegetables, 1 serve of meat, 1 serve of extra food.

Evening Snack

Freshly sliced peach with a scoop of low fat vanilla ice cream
Provides: 1 serve of fruit, 1 serve of extra food.

A folic acid supplement is recommended during the first three months of pregnancy.

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