How can I give my baby the healthiest start? 




Maintaining a healthy diet during pregnancy aids in both the health of the mother and infant. Healthy eating can improve the babies brain development, maintain a healthy birth weight, enhance their immune system, gut health, and decrease the overall risk of birth defects. 


So what nutrients are most important during pregnancy?

  • Iron, this will increase the oxygen flow through the blood stream and aid in the formation of red blood cells. This can be found in red meats, legumes, wholegrains, and leafy green vegetables for example kale/spinach. In cohesion with iron, make sure to consume foods high in vitamin C, this will help the overall absorption of iron into the body. Examples of this include citrus fruits, broccoli, strawberries and capsicum.
  • Iodine, which helps the production of hormones, regulates heart rate and metabolism, and can aid in a healthy thyroid development of the infant. Sources of iodine include fish, seaweed, iodized salt, dairy and eggs.
  • Folate, or folic acid, can help to build the foundations of the babies cells for their brain and spinal cord. This is found in foods such as leafy green vegetables, wholegrains/seeds, and wholegrain products such as breads and pastas.
  • Calcium is utilized by the body for healthy bone and muscle development. Calcium sources include dairy, tofu, and fish such as sardines and salmon. Protein also aids in the babies muscle development, more specifically muscle and organ tissue production, resulting in healthy blood flow.
  • Vitamin D works cohesively with calcium for teeth and skeletal development and strengthening. Sources of vitamin D include spending time in the sun, consuming oily fish, egg yolk, orange/ orange juice or mushrooms.
  • Omega 3, this will help with the healthy development of the infants’ eyes and brain. This can be found in foods such as oily fish for example salmon/tuna/mackerel or nuts and seeds for example walnuts or chia seeds.


Tips for pregnancy nutrition:

  • Ensure to vary the food you are consuming. Having diet diversity can help cover off on nutritional gaps and supply the baby with a wide range of nutrients.
  • Keep water intake high! Hydration is key for a healthy placenta.
  • Reduce high processed foods along with those that are high in sugars, salts and saturated fats.


Some healthy snack ideas during pregnancy:

  • Carrot or celery sticks with dips like hummus or tzatziki
  • Dried fruit and nut mix
  • Popcorn (reduced salt)
  • Soups for example tomato, chicken noodle or pumpkin
  • Fresh fruit
  • Greek yogurt with granola
  • Whole grain crackers with cheese.


If you have any questions on nutrition during pregnancy or are after advice on nutrient supplementation while pregnant, please contact us on 08 9494 3790 or book online at to speak to one of our experienced dietitians.