Pregnancy Tips & Advice
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: 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
Here are some key nutrients (and food sources) that you’ll need to increase during your pregnancy:
| Nutrient | Daily recommended amount during pregnancy | Why it’s essential | Food sources |
|---|---|---|---|
| Folate | 400 micrograms of folic acid via supplement | To prevent birth defects like spina bifida. | Green leafy vegetables, and as ‘folic acid’ when added to bread/cereal and via your prenatal supplement. |
| Iodine | 220 micrograms | To produce thyroid hormone for essential functions. | Seafood, milk, and vegetables. |
| Iron | 22mg | To account for the 50% extra blood volume you’ll need. | Red meat, chicken, fish, leafy green vegetables, legumes, and iron-enriched breakfast cereals. |
| Zinc | 9mg | To help regulate gene expression. | Lean meat, whole-grain cereals, milk, seafood, legumes, and nuts. |
| Protein | 40-70g | To keep up with rapid growth. | Lean beef, pork, beans, chicken, salmon, nuts, peanut butter, and cottage cheese. |
| Vit D | 400 iu | For healthy bones and teeth. | Oily fish, fortified margarines, and some breakfast cereals. |
| Vit C | 40mg | To form collagen and help absorb iron. | Fruits and vegetables. |
| Calcium | 1000 mg | For healthy bones and teeth. | Dairy products, fish with edible bones, breakfast cereals, dried fruit, bread, almonds, tofu, and green leafy vegetables. |
| Fibre | 25-30g | To avoid constipation, which is common during pregnancy. | Whole-grain breads, cereal products, legumes, nuts, vegetables, and fruit. |
| Water | 2.3L, or to thirst | To 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
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: 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, exercise and wellness destination in the world, our Healthy Mummy app. And yes, we have pregnancy programs in the app! You’ll get pregnancy exercises and recipes, information, and support to plan healthy, nutritious, and delicious food for your pregnancy (and beyond – for when you’re ready to start losing any weight after pregnancy).
Pregnancy Smoothie – everything you need to know
Original blend of energising nutrients and anti-nausea ingredients, formulated by expert nutritionists and food technologists.
5-Minute Avo-Berry Pregnancy Smoothie – Supports Mum & Bub
One glass of this morning-sickness-friendly Avo-Berry Smoothie meets 44% RDI of protein and 29% dietary fibre for pregnancy.
Could paid maternity leave to be extended to 12 months in Australia?
Australian parents might soon be able to enjoy 12 months of PAID maternity leave after a new push from medical experts.
Having a healthy gut during pregnancy can help the development of your baby
Making sure you have a healthy gut before is actually really important for the development of your unborn baby.
Forget ginger! The pregnancy sickness remedy no one told you about!
Studies have indicated that by boosting your magnesium levels, it might have a direct impact on your pregnancy sickness.
Midwife reveals why pregnant women should NEVER ignore itchy skin
Midwife Sarah posted a video to TikTok explaining that itchy skin during pregnancy could be a ver serious condition.
10 of the most amazing FACTS about childbirth
It’s one of the most momentous occasions you go through, but childbirth is actually INCREDIBLE and empowering. Here are…
What to expect after a C-Section from a mum who’s had four
Mum Sascha who has not long had her 4th C-Section shares her thoughts and advice on what to expect after a caesarean to help other mums.
Is there an ideal time to start maternity leave?
Ali Pickles, who is a registered midwife, shares some thoughts on when to plan to leave work and go…
Why Expectant Mums Love the Healthy Mummy!
The Healthy Mummy is committed to supporting and empowering mums of all ages and in different stages of their…
Healthy Mummy Cat rocked her pregnancy using Pregnancy Smoothies and meal plans
After having a Healthy Mummy pregnancy for baby number three Cat Christ knew how The Healthy Mummy Pregnancy Smoothies and app helps mums have a healthy and happy pregnancy.
When she found out she was pregnant Amy was most excited about Healthy Mummy Pregnancy Smoothies
When she fell pregnant with bub number five Healthy Mummy Amy was excited to enjoy the Healthy Mummy Pregnancy Smoothie and the pregnancy workouts in the app.
Healthy Mummy Jess loved the ease of The Healthy Mummy app whilst she was pregnant
Healthy Mummy Jess knew exactly what she needed to do to stay healthy when she was pregnant with bub number five, grab The Healthy Mummy app and get planning.
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…
Nutritionists reveal how our 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.
© 2025 The Healthy Mummy. All Rights Reserved.
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.
1,074 Reviews
7,534 Reviews