Pregnancy Diets
The best for you & baby

Pregnancy diets go out the window for many, and rightly so.  Extreme dieting is definitely a no-no. Widening your nutrition in-take, however is a must but no excuse to pig out.

Morning sickness, constipation, heartburn, haemorrhoids, weight gain …pregnancy has the potential to have it all going on. Finding ways to manage such conditions naturally can often begin with a good pregnancy diet plan.


·         Whole wheat biscuits with fresh milk and sliced banana

·         Flaxseed pancakes with blueberry jam

·         Fresh fruit salad (homemade) with yogurt and multigrain toast with vegemite

·         Oatmeal with blueberries

·         Grilled sardines on toast with baby spinach and fresh tomato

·         Bacon and egg bagel with cheese 

Your needs for iron increase significantly during pregnancy, particularly during the second and third trimesters when the amount of blood in your body increases to meet the needs of your placenta and the growing baby.


·         Grilled fish burger with salad and cheese

·         Wholegrain salad sandwiches with tinned salmon

·         Baked beans on toast with red onion

·         Cream of chicken soup with a wholemeal bread roll

·         Toasted steak sandwich with tomato and lettuce

·         Crumbed fish and chips

·         Homemade red kidney bean salad with grilled chicken tenders

Folate is a B vitamin found naturally in green leafy vegetables, fruit (e.g. citrus, berries and bananas) and legumes. When this vitamin is added to food or used in dietary supplements, it is known as folic acid. Not having enough folate during early pregnancy has been linked to increased risk of neural tube defects such as spina bifida.

Your doctor may recommend a supplement if your diet is lacking in these fresh foods.

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·         Whole fresh fruits including washed plums, oranges, peaches, apples and watermelon

·         Crispbread with avocado, sea salt and cracked pepper

·         Fresh almonds or cashews

·         Vegemite sandwiches

·         Dried fruit including apricots, prunes and dates

·         Gherkins and ice-cream!

·         Fresh raw vegetables including carrots, celery and capsicum

Meat provides the most readily absorbed form of iron but eating foods that are rich in vitamin C (e.g. tomatoes and oranges) will help your body absorb iron from plant sources more readily.


·         Roast beef with steamed vegetables and baked potatoes

·         Spinach and ricotta  tart with lamb cutlets

·         Whole baked fish with lemon and leek stuffing

·         Beef stir-fry with black bean sauce and rice noodles 

·         Eye fillet with sweet potato mash and steamed asparagus

·         Beef lasagne With a green side salad in a balsamic haze

·         Grilled lamb chops with mint sauce and new potatoes

Healthy exercise goes hand in hand with healthy eating during pregnancy. You won’t be running any marathons or playing much sport but when it comes time for the birth you will know just how a marathon runner feels.

Include gentle exercise helps you stay strong before, during and after the delivery.

Walking or swimming is great


·         Apple crumble with fresh cream and cinnamon

·         Dark chocolate sponge with strawberries

·         Cinnamon rolls with currants and frosting

·         Almond short bread with passionfruit icing

·         Beetroot red velvet cupcakes

·         Bread and butter pudding with sultanas

·         Crème caramel pudding

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