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Pregnancy Meal Plan

We have covered a lot in the sections above regarding food, nutrition and balanced eating. In this section we show you how to put it into practice with a handy food checklist and a sample meal plan.

Food checklist

To maintain a balanced diet, you should eat a wide variety of foods from the core food groups. The table below
shows the recommended daily amount of food that is required by women planning for pregnancy.

 

Sample meal plan

Breakfast
1 piece of wholegrain toast with a scrape of margarine and jam
Small bowl of bran flakes topped with fresh strawberries
½ cup of reduced fat milk
Small glass of orange juice

Provides: 1 ½ serves of breads/cereals, 2 serves of fruit, ½ serve of dairy.

Morning Snack
Tub of reduced fat, natural vanilla yoghurt with some chopped dried apricots

Provides: 1 serve of dairy, 1 serve of fruit.

Lunch
Toasted asparagus, cheese, tomato and avocado foccacia:
2 thick slices of foccacia bread, 4 slices of tomato, 2 slices of avocado, fresh/canned asparagus spears
2 slices of reduced fat cheddar cheese
Cup of reduced fat milk (optional: with MILO)

Provides: 2 serves of breads/cereals, 1 ½ serves of vegetables, 2 serves of dairy.

Afternoon Snack
4 wheat biscuits with cottage cheese and 2 tablespoons of drained, chopped sun dried tomatoes

Provides: 1 serve of breads/cereals, ½ serve of dairy, ½ serve of vegetables.

Dinner
Beef & vegetable stir fry with noodles:
100g of lean beef stir-fry strips
1½ cups of vegetables (broccoli, red capsicum and asparagus)
½  tablespoon of olive oil
Oyster sauce
1 cup of cooked 99% fat free noodles

Provides: 1 serve of breads/cereals, 3 serves of vegetables, 1 serve of meat, ½ serve of extra food.

Evening Snack
Fruit salad and 1½ scoops of low fat ice cream

Provides: 1 serve of fruit, 1 serve of extra food.

  • Check with your doctor about taking a folic acid supplement.
  • Remember, your fluid intake is just as important as the food you eat. Try to drink around 2 litres of water or sparkling mineral water every day.

 

This fact sheet contains general information. Please consult your healthcare professional for specific advice for your personal situation.

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