Watching what you eat before pregnancy (Part 01)

Contents:

• Eat a healthy diet when planning a pregnancy
• Australian guide to healthy eating
• Making changes to your diet
• Listeria
• Folic acid (folate)

When you're thinking about having a baby, it's really important to eat healthy food, to include lots of foods that are folate-rich and to start taking a folic acid supplement at least one month before becoming pregnant.
Enjoying plenty of exercise will increase your fitness level and help keep your weight in the normal range for your height.

Eat a healthy diet when planning a pregnancy

Healthy eating is a vital part of good health.

While you are preparing for pregnancy, it's a great time to look at your diet and see where you may be able to make healthier food choices.

1. You should eat a healthy diet with a wide variety of foods. When you include many different foods in your diet, your meals will be tastier, you'll be less likely to get bored with what you're eating and you will have the best chance of getting all the nutrients you need.
2. Reduce the amount of fat, salt and sugar in your foods (fewer take-aways, biscuits and fried foods)
3. Eat more plant foods such as breads, cereals, fruit, vegetables, beans, rice and pasta.
4. It's also important to drink plenty of water or other drinks every day (8 glasses each day).

There are 5 main food groups:

1. Vegetables
2. Fruit
3. Bread, cereals, noodles, pasta, rice
4. Milk, yoghurt and cheese
5. Lean meat, fish, poultry, tofu, nuts, legumes (eg peas, beans, lentils)

There is also a group called 'extra foods' that it is recommended that you eat in small amounts, such as butter and oils, or only occasionally, such as biscuits, chocolate, chips and ice cream.

The table below shows each food group, how many serves are recommended from each food group each day for healthy (but not yet pregnant) women, and some ideas about serving sizes.



Next to Part 02...