Healthy Eating during pregnancy

There is a lot of fear among women who are pregnant around eating foods that aren’t safe. It is true that some foods are considered more ‘high risk’ of being contaminated with bacteria. This bacteria, commonly listeria and salmonella, can be harmful during pregnancy.


Some foods to avoid include: soft cheese, deli meats, bean sprouts, pre-prepared salads, pate, sushi including all raw fish as well as raw eggs – eggs need to be completely cooked when pregnant.


This may sound like a very long list of food to avoid but we still encourage a variety of nutritious foods to keep you and your baby healthy.


  • Eating plenty of vegetables, legumes and beans.
  • Fruit is a great healthy snack during pregnancy.
  • Cereals, wholegrains, rice, pasta and noodles are all fine to enjoy.
  • Lean meats and healthy protein such as poultry, eggs (completely cooked), tofu, nuts and seeds.
  • Low fat milk, yoghurt and hard pasteurised cheese.


No alcohol at all during pregnancy is the safest option.


Reducing your intake of deep fried foods, saturated fats, added salt and sugars will help you maintain a healthy weight during pregnancy.


Remember what’s good for you is good for your baby!


How much weight should you expect to gain while pregnant?


As a guide this table explains the weight we expect you might gain during your pregnancy.


BMI Weight Class Singleton pregnancy, Total weight gain goal in pregnancy
18.5 or less Underweight 12.5 – 18 kg
18.5 – 24.9 Normal/ healthy weight 11.5 – 16 kg
25 – 29.9 Overweight 7 – 11.5 kg
30 – 40 or more Obese 5 – 9 kg

We can discuss what your weight might mean for your pregnancy during your appointment. Remember everyone is different and so we will tailor our monitoring and recommendations during your pregnancy to ensure the best outcome for you and your baby.