Please note: The information on this page is general and in no way replaces consultation with a health professional. Whereas every effort is made to ensure accuracy and relevance this in no way replaces seeing a Health Professional.
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Dietary Information
Recommendations in pregnancy,

A healthy diet is an important part of a healthy lifestyle at any time, but is especially vital if you're pregnant or planning a pregnancy. Eating healthily during pregnancy will help your baby to develop and grow.
It's best to get vitamins and minerals from the foods you eat, but when you're pregnant you need to take some supplements as well, to make sure you get everything you need.

Fish Consumption|  Further Reading
pregnant women should avoid some types of fish and limit the amount they eat of some others. This is because of the levels of mercury and pollutants that some fish can contain.
When pregnant, you can reduce your risk of food poisoning by avoiding raw shellfish and making sure that any shellfish you eat is cooked thoroughly.
​The Following can be read in full HERE and is from the Scientific Advisory Committee on Nutrition and the Committee on Toxicity about eating fish when trying to get pregnant, or when pregnant or breastfeeding

• Shark, swordfish and marlin: do not eat these if you are pregnant or trying to get pregnant. All other adults, including breastfeeding women, should eat no more than one portion per week. This is because these fish can contain more mercury than other types of fish, and can damage a developing baby’s nervous system.
• Oily fish: if you are trying for a baby, or are pregnant or breastfeeding, you should have no more than two portions of oily fish a week. A portion is around 140g.
• Canned tuna: if you are trying for a baby or are pregnant, you should have no more than four cans of tuna a week. This is because tuna contains higher levels of mercury than other fish. If you are breastfeeding, there is no limit on how much canned tuna you can eat.

 

Vitamins and Supplements|  
​Eating a well balanced and varied diet in pregnancy and whilst trying for a baby is the best way of ensuring you meet all of your nutritional needs. However in pregnancy it is recommended that you ensure you secure the following.

Vitamin D.10 micrograms of vitamin D each day throughout your pregnancy - you should also carry on taking this after your baby is born if you breastfeed

Folic Acid. 400 micrograms of folic acid each day – you should take this from before you are pregnant until you are 12 weeks pregnant. Do not take vitamin A supplements, or any supplements containing vitamin A (retinol), as too much could harm your baby.
You can get supplements from pharmacies and supermarkets, or your GP may be able to prescribe them for you. If you want to get your folic acid or vitamin D from a multivitamin tablet, make sure that the tablet does not contain vitamin A (or retinol).

If in any doubt please consider a consultation with a Health Professional. Contact Us

Protein.Protein requirements are higher during pregnancy. Most women in Australia eat generous amounts of protein so don’t need  to increase their intake if they are eating meat and dairy (or their alternatives)  regularly.

Iodine. Iodine is needed for normal brain development in the baby. The need  for iodine increases during pregnancy, but it can be difficult to get enough as most foods in Australia are fairly low in this mineral. Seafood, dairy foods, iodized salt and iodine added to bread flour help meet the needs of most of the population  but this may still not be enough for pregnant women. A daily supplement which contains 150mcg  of iodine is recommended. Most pregnancy multivitamins contain this dose. Supplements are also available that contain both iodine and folic acid. Kelp tablets  are not recommended as they may contain too much iodine which can be harmful.

Iron Iron is essential for the formation of blood. During pregnancy your blood volume increases and the baby’s blood tissue  is also being formed, so your requirement for iron increases. Lack of iron can lead to low iron stores, tiredness and eventually anaemia. Iron is found in lean meat and meat alternatives  as well as as whole grains and green  vegetables. It is normal in pregnancy for iron levels to drop because of haemo-dilution, this to an extent may even be beneficial but if tests  have shown you are low in iron you may be prescribed an iron supplement as it is difficult to get enough iron from food alone once  your iron stores are depleted during pregnancy. Please discuss with Dr. Petrina or your doctor or midwife your own specific needs. Please note Calcium can inhibit the absorbency of iron and iron supplements should be taken at a time when Calcium rich foods haven't been taken within an hour or so. Iron supplements are potentially stomach irritating and must be taken with food, Fruit is a good choice as Vitamin C helps absorption

Calcium Calcium is important during pregnancy and breastfeeding for the formation of your baby’s bones. During pregnancy your body absorbs calcium from food more efficiently to help meet your baby’s needs. The best sources of calcium are dairy foods.  Fish with edible bones, such  as canned salmon  and sardines, are also a good  source. There are small amounts of calcium in other foods,  but on average about  three-quarters of our calcium comes from dairy foods.  If you drink soy or other milks, such  as almond  or rice milk, check  the label and choose a brand  with the same amount  of calcium as cow’s milk (at least 100mg per 100ml). Low fat dairy foods are not lower in calcium than the full fat versions. Please be aware Calcium foods can inhibit iron absorbency, if one needs a broad recommendation breakfast is a good time to ensure Calcium foods because of milk and cereals being traditionally associated with breakfast. Iron could therefore be taken in the evening with food at a time where one has minimised Calcium foods for an hour or so.

Foods to Avoid in Pregnancy.

 A Simple List of foods to avoid| 

Cheese. Some types of cheese. Don't eat mould-ripened soft cheese (cheeses with a white rind) such as brie and camembert. This includes mould-ripened soft goats' cheese, such as chevre.
All hard cheeses are safe to eat if kept appropriately.
There are some soft that are safe to eat inc. cottage cheese, mozzarella, feta, cream cheese, paneer, ricotta, halloumi, goats' cheese and processed cheeses, such as cheese spreads.

Pâté  Avoid all types of pâté, including vegetable pâtés, as they can contain listeria.

Eggs: raw or partly cooked. Risk of Salmonella

Meat: raw or undercooked meat: Risk of Toxoplasmosis. ensure all meat is well cooked. All meat should be cooked through thoroughly especially sausages, and mincemeat.

Cold cured meats. Be aware that cold 'cured meats' typically from a delicatessen are often not cooked but fermented and as such should be considered unsafe in pregnancy.

Liver.  Liver is rich in Vitamin A and can harm your baby so avoid its consumption and avoid Haggis and liver pate. See vitamin A (retinol)

Game. Avoid game because of the potential of lead contaminants. Farmed game is unlikely to have large quantaties but ask if concerned.

Caffeine. High levels of caffeine can result in babies having a low birth weight, which can increase the risk of health problems in later life. Too much caffeine can also cause miscarriage. Caffeine is in coffee, soft drinks, tea and chocolate. Try de-caffeinated teas and coffees, cut down on soft drink consumption. Its important not to stress too much as the risks of harm are rare but be mindful.

Vitamin/fish oil supplements. vitamin A (retinol)

Fish. Please see the seperate entry on fish above. Some fish is to be avoided and fish should be cooked. There is concern in relation mercury levels and other contaminants. Further Reading.
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Foods with soil on them. All soil should be washed from fruits and vegetables. Toxoplasmosis and other infections can contaminate soil.
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Sushi Raw fish sushi should not be consumed whilst pregnant.

Herbal teas Caution should be considered when consuming some herbal teas.

Caffeine. Tea, coffee and cola drinks all contain caffeine.There is mixed evidence about the effects of large amounts of caffeine on the developing baby; however moderate amounts appear safe i.e. up to 3 cups of coffee or 5 cups tea or cola drinks. Don’t forget cola drinks also contain large quantities of sugar. Some energy drinks can also contain large amounts of caffeine or guarana (a plant that contains caffeine an caffeine-like substances) and are not recommended for pregnant women.

Foods that Have a bad reputation  | 

Peanuts. the latest research has shown no clear evidence that eating peanuts during pregnancy affects the chances of your baby developing a peanut allergy. Of course if sensitive to peanuts, or for other medical concerns unique to the individual in relation to peanut consumption eat accordingly.

Liquorice. Is safe to eat in pregnancy in moderation. There are on going studies currently underway to confirm this

Ice Cream. Soft ice creams should be fine to eat when you're pregnant, as they are processed products made with pasteurised milk and eggs, so any risk of salmonella food poisoning has been eliminated. Soft serve ice cream from fast food establishments should be consumed with caution however because of hygiene standards variances.