Good nutrition during pregnancy can help to keep you and your developing baby healthy. The need for certain nutrients, such as iron, iodine and folate, is increased at this time.

A varied diet that includes the right amount of healthy foods from the five food groups generally provides our bodies with enough of each vitamin and mineral each day. However, pregnant women may need supplements of particular vitamins or minerals. Consult your doctor before taking supplements.

Healthy weight gain during pregnancy

Steady weight gain during pregnancy is normal and important for the health of the mother and baby. However, it is also important not to gain too much weight.

If you are pregnant, a good approach is to eat to satisfy your appetite and continue to monitor your weight. For women who are a healthy weight, it is recommended that you gain between 11.5 and 16 kg. Underweight women may need to gain more weight (between 12.5 and 18 kg).

If you are overweight, pregnancy is not the time to start dieting or trying to lose weight. However, it is recommended for women who are overweight to gain less weight during pregnancy (between 5 and 11.5 kg).

To maintain appropriate weight gain during pregnancy, it is important to choose healthy foods from the five food groups, and limit discretionary foods and drinks high in saturated fat, added sugars and added salt, such as cakes, biscuits and sugary drinks.

Healthy eating for pregnant women

It is important to choose a wide variety of healthy foods to make sure that the nutritional needs of both mother and baby are met.

You can eat well during pregnancy by:

• enjoying a variety of fruits and vegetables of different types and colours
• increasing your intake of grain and cereal foods to 8-8 ½ serves a day. Choose mostly wholegrain and high fibre options
• choosing foods that are high in iron, such as lean red meat or tofu. Iron-rich foods are important for pregnant women
• making a habit of drinking milk, and eating hard cheese and yoghurt, or calcium-enriched alternatives. Reduced-fat varieties are best
• drinking plenty of water (fluid needs are about 750 to 1,000 ml extra per day)

Foods and drinks that are high in saturated fat, added sugar and salt are not a necessary part of a healthy diet and should be limited.

Source: Better Health Channel, State of Victoria