Nutrition for a healthy baby, an amazing pregnancy and an awesome birth!

Your baby relies on you to eat a healthy diet in order to grow and be healthy. While you are not "eating for two" you are supplying vital nutrients for your baby to grow muscles, brain and blood. Try to make everything you put in your mouth be nourishing to your baby. Ideal weight gain in pregnancy is 10-15kg. Most of this will occur in the last 10 weeks of pregnancy. Dont be concerned if you dont gain weight in the first 15-20 weeks. Just focus on eating well.

Focus on:

protein - your baby needs protein to grow those precious organs and brain. You don't have to eat meat to grow a healthy baby. Vegetarians and vegans are very healthy and its easy to boost your protein intake with legumes, nuts, seeds and veggies, tofu and tempeh, beans and oats, avocados.
If you are not vegetarian/vegan eat eggs, dairy and meat or fish every day. Make sure it is cooked safely and thorougly.
veggies should be the largest part of your diet. "Eat the rainbow" - try to eat as many coloured veggies as you can every day. This will supply a wonderful range of nutrients and minerals that your baby needs. Wash veggies well and cook minimally to preserve their goodness.
fibre is important as constipation is a discomfort of pregnancy related to your hormones. Eat fruit such as apples, pears, kiwifruit etc with skin on (well washed) for most benefit. Leafy greens like broccoli, spinach, bok choy, brussels sprouts all help prevent constipation. Beans and legumes are excellent sources of fibre, nutrients and protein.

Ideas for snacks and meals:

Breakfast: porridge with grated apple/sliced banana/a few blueberries; mushrooms or avocado or banana on wholegrain toast, eggs any style; baked beans on toast; greek yoghurt with fresh fruit; homemade cereal bowl/muesli with chia seeds and blueberries; avocado and tomato on toast.

Lunch: salad with protein (cheese, chicken, avocado, beans); curry and rice; sandwich with protein and salad veggies; avocado on whole grain crackers; tinned fish on toast/crackers with a side salad; soup and toast; poke bowl; filled roll (wholegrain) with protein and salad; wraps; couscous salad; sweetcorn fritters.

Dinner: anything with protein and veggies or legumes/beans. Soups, salads, curries, casseroles/stews, roasted veggies and chickpeas; fritatta; sweet and sour chicken or tofu; burritos or tacos; veggie fried rice; omlette; chargrilled veggies; pasta/gnocchi; stir fry; pad thai; Thai beef salad; Veggie rice paper rolls; fritters.

Eat as many colours as you can at your main meal.

Snacks: raw nuts; dried fruit; cheese; boiled egg; berries; chia pudding; yoghurt with fruit; fresh fruit; tuna and crackers; veggie sticks with a healthy dip; avocado on crackers; chickpeas; protein bars; apple slices with peanut butter; capsicum with guacamole; greek yoghurt with berries; celery sticks with cream cheese or peanut butter; fresh dates; kale chips; edamame; beef jerky; oatmeal; popcorn; soup.

Smoothie: for those times you are in a hurry, dont feel so great or you just dont know what you want.

start with a base liquid such as water, juice, milk (dairy, almond, coconut) add ice (helps with nausea)
add frozen or fresh fruit (mangoes, banana, berries)
add a small handful of a washed fresh green veggie like spinach or kale
add chia seeds or oats, a weetbix or protein poweder for an extra punch of goodness
try peanut butter, mint, avocado, almond butter, kiwifruit for something different.

Blend to your taste.

INCREASE:

vegetables especially leafy greens
legumes and beans - these are the power house of the nutrition world.
protein (builds your baby's brain and muscles and eases hunger for both of you). You can use a protein powder if this suits you better
water - ideally 6-8 glasses a day. If you hate it, try adding a slice of lemon or cucumber and mint
fibre - to prevent constipation

DECREASE:

all juices - drink more water
all fizzy drinks including sugar free ones
coffee and tea (limit to 2 cups per day)
sugar in all forms
simple carbs: bread, pasta, rice, potatoes, cakes
processed meats - they are unhealthy but also pose a risk of listeria
fatty or greasy/fried foods. Frying destroys the nutrients.
sweets and biscuits/cakes
processed foods - if its in a packet it is likely processed.

Nausea and morning sickness:

One of the least pleasant parts of pregnancy is the nausea, often called "morning sickness". Unfortunately its often all day sickness rather than just in the morning. Some mamas have it their whole pregnancy, but for most, it resolves around 12-14 weeks. Some things that can help: keep your blood sugars steady so eat small amounts often, keep a boiled sweet in your cheek to slowly release sugar, sip on water or juice, fizzy drink or whatever you can stomach. Ginger helps a lot: you can buy gingins sweets at many fruit and veggie places. These are crystalized ginger that is slightly sweetened. Some mamas find ginger ale or ginger tea helps too. Sea-bands are an elastic wrist band that puts pressure on a nerve reducing nausea and can be bought from most pharmacies or baby shops. Munch on salty crackers or pretzels before you get up in the morning. Eat bland low fat foods - avoid greasy or spicy/strong smelling foods. Don't eat and drink at the same time - separate fluid and solids by an hour.

Your midwife can prescribe you medication if needed. Don't be a hero - talk to your midwife if nausea or vomiting is affecting your daily life. If you vomit so much that you feel dizzy or weak, you may be dehydrated. Go to ED at your nearest hospital and they will give you IV fluids and start you on a medication regime to keep you well.