Overview
Eating well during pregnancy and after your baby is born supports your health and gives your baby the best start in life.
Your body goes through many changes before and after birth, so getting the right nutrients, staying hydrated, and looking after yourself is important for recovery and energy.
Nutrition during pregnancy
Your baby’s growth and development depend on the nutrients you eat. Aim for a balanced diet that includes:
- Iron-rich foods - lean red meat, chicken, fish, legumes, green leafy vegetables
- Plenty of vegetables and fruit – aim for a variety of colours each day
- Wholegrains – wholemeal bread, brown rice, oats, quinoa
- Protein – lean meat, chicken, fish, eggs, tofu, legumes
- Dairy or dairy alternatives – milk, yoghurt, cheese, fortified plant-based options
Key nutrients during pregnancy:
- Folic acid – helps prevent neural tube defects(found in leafy greens, legumes, fortified bread and cereals; supplements recommended before and during early pregnancy- (speak to your GP regarding supplements)
- Iron – supports increased blood volume and prevents anaemia (found in lean red meat, chicken, fish, leafy greens, legumes) (speak to your GP regarding supplements)
- Iodine – important for your baby’s brain development (found in iodised salt, dairy, seafood; supplements often recommended)
- Calcium – builds your baby’s bones and teeth(found in dairy products, fortified soy products, leafy greens)
Foods to limit or avoid during pregnancy:
- Raw or undercooked meat, poultry, seafood, and eggs
- Unpasteurised dairy products and soft cheeses
- High-mercury fish like shark (flake), swordfish, marlin
- Pre-prepared salads and sandwich meats
- Alcohol
- Limit caffeine to recommended safe amounts <200mg per day
Nutrition after birth (postpartum)
After your baby is born, your body needs extra nutrients to recover — especially if you’re breastfeeding.
Focus on:
- Protein-rich foods for tissue repair (lean meats, eggs, legumes, tofu)
- Iron-rich foods to replace blood loss during birth (lean red meat, chicken, fish, leafy greens, legumes)
- Fibre-rich foods to prevent constipation (wholegrains, fruits, vegetables, legumes)
- Healthy fats for energy and mood support (avocado, nuts, seeds, oily fish)
- Plenty of fluids – (water, milk, and mild herbal teas)
Breastfeeding and nutrition
Breastfeeding can increase your energy needs by around 2–3 extra serves of food each day.
- Drink to thirst — You may feel extra thirsty, so keeping a water bottle nearby during feeds can help
- Eat regularly — nourishing, balanced meals to maintain your energy levels and to support your milk supply
- Some foods or drinks may affect your baby’s digestion — keep track if you notice changes to your baby and discuss with your healthcare provider if needed
Self-care and realistic expectations
While nutrition is important, so is being kind to yourself. In the early weeks with a new baby, cooked meals aren’t always possible.
- Keep easy, healthy snacks on hand—nuts, yoghurt, fruit smoothies, cut-up veggies, wholegrain sandwiches or crackers
- Accept help from friends or family with shopping or meal preparation
- Plan and freeze meals and soups ahead of time, where possible
When to seek help
Talk to your GP, midwife, or a dietitian if you:
- Are unsure about which supplements to take
- Have ongoing fatigue, dizziness, nausea, or other symptoms
- Need support with weight gain/loss during pregnancy or postpartum
