Optimising Nutrition During Pregnancy: What You Need to Know

Food safety⁴

As pregnant women are at greater risk of food poisoning, they should practice excellent food safety and avoid alcohol. Here are some foods to avoid 

• Foods that may contain listeria bacteria e.g. soft cheese (brie, camembert, ricotta, feta, blue cheese), soft-serve ice cream, raw or smoked seafood, sandwich meats, bean sprouts, pre-prepared salads, and pâté. 
• Raw eggs as they may contain salmonella. 
• Alcohol – not drinking is the safest option. 
• Fish that may contain high levels of mercury – Food Standards Australia New Zealand recommend consuming no more than one serve (100g cooked) per fortnight of shark/flake, marlin, or broadbill/ swordfish, and no other fish that fortnight, OR one serve (100g cooked) per week of orange roughy (deep sea perch) or catfish and no other fish that week. OR 2-3 servings per week of any other fish and seafood 
• Foods such as nuts during pregnancy only if they are allergic to the foods themselves – avoiding these foods has no impact on the infant’s risk of developing allergy symptoms.

The Role of Nutrition in Pregnancy Health

A well-balanced diet can help reduce the risk of:

• Excessive gestational weight gain
• Gestational diabetes
• Gestational hypertension
• Antenatal depression

Physical activity also plays a key role in pregnancy health, offering benefits such as:

• Reduced risk of urinary incontinence
• Better blood sugar control
• Improved sleep quality
• Potential pain relief during labor

By focusing on a nutrient-dense diet and maintaining an active lifestyle, expectant mothers can support both their own health and the healthy development of their baby. If you’re unsure about your dietary choices, consulting a registered dietitian or healthcare provider can help tailor recommendations to your needs.

Call us at 07 3132 0898 for more pregnancy support. 

References

1. Australian Government Department of Health and Aged Care. (2020, Jul 17). Pregnancy Care Guidelines – Nutrition, Physical Activity and Weight. https://consultations.health.gov.au/health-services-division/review-pregnancy-care-guidelines/ ↩︎
2. Marshall, N. E., Abrams, B., Barbour, L. A., Catalano, P., Christian, P., Friedman, J. E., Hay Jr, W. W., Hernandez, T. L., Krebs, N. F., Oken, E., Purnell, J. Q., Roberts, J. M., Soltani, H., Wallace, J., & Thornburg, K. L. (2021, Dec). The importance of nutrition in pregnancy and lactation: lifelong consequences. Am J Obstet Gynecol, 226(5), 607-632. https://pmc.ncbi.nlm.nih.gov/articles/PMC9182711/ ↩︎
3. Caut, C., Leach, M., & Steel, A. (2019). Dietary guideline adherence during preconception and pregnancy: A systematic review. Maternal & Child Nutrition, 16(2), e12916. https://pmc.ncbi.nlm.nih.gov/articles/PMC7083492/ ↩︎
4. Eat for Health. (n.d.). Healthy Eating during Your Pregnancy. https://www.eatforhealth.gov.au/sites/default/files/files/the_guidelines/n55h_healthy_eating_during_pregnancy.pdf ↩︎

Komniarek, M. A., & Rajan, P. (2016). Nutrition Recommendations in Pregnancy and Lactation. Med Clin North Am, 100(6), 1199-1215. https://pmc.ncbi.nlm.nih.gov/articles/PMC5104202/

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