• 28 Day Challenge
    • PLATINUM MEMBERSHIP
    • Take Part Now
    • How It Works?
    • Weight Loss Results
    • Challenge Login
    • Refer A Friend
  • Shop All
    • Popular Products
    • Smoothies
    • Premium Smoothies
    • Tummy Smoothie Range
    • Platinum Membership
    • 28 Day Challenge
    • Packs
    • Control X
    • Carb X
    • Sugar X
    • Supplements
    • Kids Products
    • Snacks
    • Skincare
    • Recipe Books
    • Protein Products
    • Healthy Man Range
    • Pregnancy
    • Gift Cards
    • Merchandise
    • Fitness
  • Recipes
    • Healthy Dinner Recipes
    • Healthy Snacks Recipes
    • Healthy Breakfast Recipes
    • Weight loss Smoothies Recipes
  • Results
  • Articles
    • All Articles
    • Weight Loss
    • Lifestyle
    • Breastfeeding
    • Pregnancy
    • Kids Health
    • Exercise
    • Nutrition
    • Mental Health
  • About us
    • Our Story
    • FAQ
    • Join Our Affiliate Programme
    • Join Our Support Group
  • Contact Us
Menu
  • 0
  • 28 Day Challenge
    • PLATINUM MEMBERSHIP
    • Take Part Now
    • How It Works?
    • Weight Loss Results
    • Challenge Login
    • Refer A Friend
  • Shop All
    • Popular Products
    • Smoothies
    • Premium Smoothies
    • Tummy Smoothie Range
    • Platinum Membership
    • 28 Day Challenge
    • Packs
    • Control X
    • Carb X
    • Sugar X
    • Supplements
    • Kids Products
    • Snacks
    • Skincare
    • Recipe Books
    • Protein Products
    • Healthy Man Range
    • Pregnancy
    • Gift Cards
    • Merchandise
    • Fitness
  • Recipes
    • Healthy Dinner Recipes
    • Healthy Snacks Recipes
    • Healthy Breakfast Recipes
    • Weight loss Smoothies Recipes
  • Results
  • Articles
    • All Articles
    • Weight Loss
    • Lifestyle
    • Breastfeeding
    • Pregnancy
    • Kids Health
    • Exercise
    • Nutrition
    • Mental Health
  • About us
    • Our Story
    • FAQ
    • Join Our Affiliate Programme
    • Join Our Support Group
  • Contact Us
Join Now
  • 28 Day Challenge
    • PLATINUM MEMBERSHIP
    • Take Part Now
    • How It Works?
    • Weight Loss Results
    • Challenge Login
    • Refer A Friend
  • Shop All
    • Popular Products
    • Smoothies
    • Premium Smoothies
    • Tummy Smoothie Range
    • Platinum Membership
    • 28 Day Challenge
    • Packs
    • Control X
    • Carb X
    • Sugar X
    • Supplements
    • Kids Products
    • Snacks
    • Skincare
    • Recipe Books
    • Protein Products
    • Healthy Man Range
    • Pregnancy
    • Gift Cards
    • Merchandise
    • Fitness
  • Recipes
    • Healthy Dinner Recipes
    • Healthy Snacks Recipes
    • Healthy Breakfast Recipes
    • Weight loss Smoothies Recipes
  • Results
  • Articles
    • All Articles
    • Weight Loss
    • Lifestyle
    • Breastfeeding
    • Pregnancy
    • Kids Health
    • Exercise
    • Nutrition
    • Mental Health
  • About us
    • Our Story
    • FAQ
    • Join Our Affiliate Programme
    • Join Our Support Group
  • Contact Us
  • 0
Join Now

Categories

  • ALL
  • Breastfeeding
  • Community
  • Health
  • Lifestyle
  • News
  • Our Story
  • Parenting
  • Podcasts
  • Pregnancy
  • Recipes
  • Weight Loss

Pregnancy

Pregnancy Food Plans, Preparing for Birth, and Beyond

Get pregnancy meal plans, tips, and advice for healthy mummies-to-be! We’ll talk about foods to avoid during pregnancy as well as the best foods to eat while pregnant so you don’t have to stress about what’s allowed and what isn’t.

Here you’ll find everything you need to know about food, pregnancy, health, and so much more – plus everything from labour and stretch marks to fascinating baby names.

Pregnancy food plan...

Pregnancy food plan: safe and delicious meals for a healthy pregnancy

Not sure what food is okay to eat now that you’re pregnant? We’re here to help. Let’s go through the facts so you can come up with a pregnancy meal plan with the best foods and nutrients for you (and the precious little bundle you’re growing!).

Foods to eat while pregnant...

Foods to eat while pregnant

Here are some key nutrients (and food sources) that you’ll need to increase during your pregnancy:

NutrientDaily recommended amount during pregnancyWhy it’s essentialFood sources
Folate400 micrograms of folic acid via supplementTo prevent birth defects like spina bifida.Green leafy vegetables, and as ‘folic acid’ when added to bread/cereal and via your prenatal supplement.
Iodine220 microgramsTo produce thyroid hormone for essential functions.Seafood, milk, and vegetables.
Iron22mgTo account for the 50% extra blood volume you’ll need.Red meat, chicken, fish, leafy green vegetables, legumes, and iron-enriched breakfast cereals.
Zinc9mgTo help regulate gene expression.Lean meat, whole-grain cereals, milk, seafood, legumes, and nuts.
Protein40-70gTo keep up with rapid growth.Lean beef, pork, beans, chicken, salmon, nuts, peanut butter, and cottage cheese.
Vit D400 iuFor healthy bones and teeth.Oily fish, fortified margarines, and some breakfast cereals.
Vit C40mgTo form collagen and help absorb iron.Fruits and vegetables.
Calcium1000 mgFor healthy bones and teeth.Dairy products, fish with edible bones, breakfast cereals, dried fruit, bread, almonds, tofu, and green leafy vegetables.
Fibre25-30gTo avoid constipation, which is common during pregnancy.Whole-grain breads, cereal products, legumes, nuts, vegetables, and fruit.
Water2.3L, or to thirstTo help absorb essential nutrients and transport vitamins, minerals, and hormones to the blood cells – and to your baby.Water!

Sources: Pregnancy Birth & Baby, Healthline, American Pregnancy

Please check with your doctor – nutrient amounts required and appropriate food sources will depend on your family history and circumstances.

Foods to avoid during pregnancy...

Foods to avoid during pregnancy

Some foods (and drinks) are not recommended when you’re expecting, because they come with higher risks for you and baby. It’s best if you avoid:

  • Alcohol – risks include miscarriage, stillbirth, premature birth, fetal alcohol syndrome, and other issues
  • Caffeine – limit your intake to 2-3 cups of coffee per day
  • Raw egg – presents a higher risk of salmonella
  • Raw sprouts and unwashed fruits and vegetables – presents a higher risk of listeria
  • Soft cheeses like brie, feta, and ricotta – presents a higher risk of listeria
  • Unpasteurised dairy – although dairy products in Australia must be pasteurised before they’re sold, it’s best to check
  • Large fish – shark, swordfish, and tuna are high in mercury and best avoided
  • Raw fish – risks salmonella, listeria, and other bacteria
  • Undercooked or processed meat – rare meat is best avoided when you’re pregnant, as is processed deli meat unless you reheat it until steaming hot

Pregnancy food plan...

Pregnancy food plan: 7 days of bump-friendly dinners

The following meals are excellent sources of essential nutrients for pregnancy, including protein, fibre, iron, calcium, vitamin c, folate, iodine, and zinc.

Day 1: Healthy Mexican Lasagne
Day 2: Healthy Chicken and Pineapple Fried Rice
Day 3: Roasted Pumpkin Soup
Day 4: Chunky beef and vegetable pie
Day 5: Protein-packed chicken burrito bowl
Day 6: 4 ingredient spinach and ricotta baked chicken
Day 7: Pesto, spinach and ricotta rolls

Get the knowledge, get help, and get healthy!

The best way to choose healthy pregnancy food is to empower yourself with knowledge and get the support you need. So join the biggest mums-only healthy eating challenge in the world, our 28 Day Weight Loss Challenge. And yes, it’s pregnancy-friendly! You’ll get the recipes, information, and support to plan healthy, nutritious, and delicious food for your pregnancy (and beyond – for when you’re ready to start losing weight after pregnancy).

Pregnancy
Pregnancy

Mum shares why her second pregnancy, a Healthy Mummy one, was a totally different experience second time round!

Laura Lilley joined The Healthy Mummy after the birth of her first baby three years ago to lose her baby weight and feel good about…
Read more

Pregnancy

Nutritionists reveal how the NEW Pregnancy Meal Plan supports expectant Mums

This month as part of the 28 Day Weight Loss Challenge, the Customer Choice Meal Plan has been designed specifically for those who are pregnant.
Read more
Study finds pregnancy demands the same physical intensity as running a 40-week marathon! Pregnancy

Study finds being pregnant is the same as running a 40-week marathon!

You may feel far from it, but new research finds that pregnant women are basically endurance athletes! Yep, that's right. You deserve a medal, mamma!
Read more
Pregnancy

Pregnant mums are craving BANANA BREAD during lockdown, study finds

It’s official! Banana bread is the number one snack during lockdown! Not only is it delicious, easy to make and a handy recipe for when…
Read more

4 truths all mums need to know about postnatal depression Pregnancy

How family and friends can help support new mums and pregnant women during lockdown

Politicians are calling for some restrictions to be lifted because they are concerned about the mental health implications people are experiencing during lockdown. But there’s…
Read more

Mexican_Lasagne Pregnancy

Delicious Healthy Mexican Lasagna Recipe

This healthy and delicious version of a Mexican Style Lasagne is ideal when following the 28 Day Weight Loss Challenge. PLUS get LIFETIME access to our…
Read more

Pregnancy

How pregnant mum overcame carb addiction and now rocking post-baby bikini body

Cravings are something that most mums-to-be deal with during pregnancy and mum Alison Faulkner was no different. Indulging in carbs like there was no tomorrow, her…
Read more

Pregnancy

Talara lost 19kgs in 3 months, even after just having had her second baby

Talara has lost 19 kgs since the birth of her second son just a few months ago using the 28 Day Weight Loss Challenge postnatal…
Read more

Pregnancy Loss – Understanding The Different Forms of Miscarriage Pregnancy

Hope that a common antibiotic could end the heartbreak of recurrent miscarriages

A world-first clinical trial will examine whether an everyday antibiotic could help reduce recurrent miscarriages.

Load more

Are you part of the
28 Day Challenge?

Don’t miss out. Join millions of mums and take control of your body and life. You’ll see results in 28 days while saving money and eating delicious family-friendly food.

Take Part
Newsletter

Daily Healthy Recipe Newsletter

Delicious recipe ideas plus fitness tips and support, delivered to your inbox.

Subscribe now to get a free exercise sample.

Thanks for sharing your email with us.

You'll be hearing from us soon.

Join our Online Community of over 1,000,000 Healthy Mummy's!

  • The Healthy Mummy
    • About Us
    • Our Team
    • Reviews
    • Competitions
    • Affiliate Programme
    • Refer A Friend
    • FAQ
  • Information
    • Contact Us
    • Terms & Conditions
    • Privacy Policy
    • Find a Consultant
  • Community
    • Our Community
    • Facebook Group
    • 28 Day Challenge Group
    • New Mums Support Group
  • Shop Online
    • Shop
    • 28 Day Challenge
    • Recipe Books
    • Smoothies
    • Packs
  • My Account
    • Subscriptions
    • Orders
    • Challenge Login
  • Login
  • View My Points
  • Get $10 off your next order
  • Email Preferences

© 2021 The Healthy Mummy. All Rights Reserved.

  • Privacy Policy
  • Terms & Conditions

Apple and the Apple logo are trademarks of Apple Inc., registered in the U.S. and other countries. App Store is a service mark of Apple Inc., registered in the U.S. and other countries. | Google Play and the Google Play logo are trademarks of Google LLC.

Trustpilot

9,450 Reviews

2,931 Reviews

Success!

You've added this item to your cart.

Checkout
Continue shopping

Sorry!

The product couldn't be added to the cart.

Error message
Continue shopping