Advice for Healthy Nutrition in Pregnancy

As a hapū māmā, it’s important to maintain healthy nourishment for you and your baby’s benefit. There are also some key nutrients that you need more of for a healthy pregnancy – let’s take a closer look at the most essential ones.

We all need to be eating a balanced and varied diet for optimal wellbeing, but eating healthily is especially vital for pregnant people. Here’s a simple daily guide you can follow from the Ministry of Health:

  • At least five servings of vegetables and two servings of fruit
  • Eight servings of wholemeal breads, cereals, and grains
  • Two servings of milk and/or milk products (ideally reduced or low-fat)
  • Three servings of lean meat, chicken, seafood, eggs, legumes (beans, lentils, and peas), nuts and seeds
  • Drink to thirst, aiming for nine cups (or 2.3 litres) of fluid each day – more if it’s hot, after exercising, or if you have been throwing up or have constipation
  • Limit caffeine consumption to no more than 300mg (equivalent to one double-espresso coffee or four cups of instant coffee or tea) 

Please note: it’s not safe to restrict your diet and try to lose weight during pregnancy as it may harm your unborn baby. You should eat a variety of nutritious foods.

The old adage of ‘eating for two’ simply isn’t true. It’s expected that you might eat more as your pregnancy progresses but it’s more important to consume nutritionally-dense foods.