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Healthy and balanced eating for pregnancy

Healthy and balanced eating for pregnancy


Healthy and balanced eating for pregnancy

Healthy and balanced eating is important in any way stages of life, especially during pregnancy. Your options of points to eat and drink at this time can affect your wellbeing and the health of your baby for quite some time to come.

There is merely a tiny increase in the amount of food you need to eat while you are pregnant. However, you do need more of certain nutrients, so it is very important that you make good choices for a nutritious diet This kind of is very important so you and your baby get all you want for healthy growth and a healthy pregnancy.

Your daily food group requirements while conceived are out lined in the table overleaf. Utilize numbers in the middle section column to steer how many serves to enjoy from each food group every day. One serve is equal to each of the foods in the column on the right. For example, one help of fruit is comparable to 2 small plums, one serve of grain (cereal) foods is equal to 1/2 cup of cooked properly pasta.



Food Group Number of Serves per day (19-50 years) 1 serve equals
Vegetables and legumes/ beans 5 ½ cup cooked green or orange vegetables (e.g. broccoli,carrot, pumpkin or spinach)
½ cup cooked, dried or canned beans, chickpeas or lentils (no added salt)
1 cup raw leafy green vegetables
½ medium potato, or other starchy vegetable (sweet potato,taro, or cassava)
½ cup sweet corn
75 g other vegetables e.g. 1 small-medium tomato
Fruit 2 1 piece medium sized fruit (e.g. apple, banana, orange, pear)
2 pieces smaller fruit (e.g. apricot, kiwi fruit, plums)
1 cup diced, cooked or canned fruit
½ cup 100% juice
30 g dried fruit (e.g. 1½ tbsp sultanas, 4 dried apricot halves)
Grain (cereal) foods, mostly wholegrain,
1 slice of bread
½ medium bread roll or flat bread
½ cup cooked rice, pasta, noodles, polenta, quinoa, barley, porridge, buckwheat, semolina, cornmeal
⅔ cup breakfast cereal flakes
¼ cup muesli
3 crisp breads
1 crumpet or 1 small English muffin or scone
Lean meat and poultry, fish, eggs, nuts and seeds, and legumes/beans
65 g cooked lean red meats (e.g. beef, lamb, pork, venison or kangaroo) or ½ cup lean mince, 2 small chops, 2 slices roast meat
80 g cooked poultry (e.g. chicken, turkey)
100 g cooked fish fillet or 1 small can fish, no added salt, not in brine
2 large eggs (120 g)
1 cup (170 g) cooked dried beans, lentils, chickpeas, split peas, canned beans
170 g tofu
⅓ cup (30 g) unsalted nuts, seeds or paste, no added salt
Milk, yogurt, cheese and/or alternatives (mostly reduced fat)
1 cup (250 ml) milk
40 g (2 slices) hard cheese (e.g. cheddar)
120 g ricotta cheese
200 g yoghurt
Additional serves for taller or more active women
Additional serves from the five food groups or 3–4 sweet biscuits
30 g potato crisps
2 scoops ice cream
1 Tbsp (20 g) oil




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