Aboriginal - healthy food in pregnancy

Aboriginal; pregnancy; healthy; eating; food; folate; iron; leafy; green; vegetables; lean; meats; fruit; bread; cereals;;

Contents

• Folate
• Iron
• Healthy eating hints
• Healthy weight gain during pregnancy
• Decide how you will feed your baby

Folate

Folate is a vitamin you and your baby need for strong blood.

You need folate for your baby to grow well.

Foods for folate

• Green leafy vegetables.
• Broccoli.
• Oranges and other fruit.
• Lean meats.
• Most breads and cereals.
  

Iron

You need iron for strong blood for you and for your baby. If you don't have enough iron, you may feel tired.

Foods for iron

Best foods for iron

• Lean minced beef.
• Lean stewing beef.
• Fish (no bones).
• Chicken (no skin).
• Lean lamb.
• Lean pork.
• Kangaroo.

Good foods for iron

• Baked beans.
• Eggs.
• Green leafy vegetables.
• Peanut butter.

There is no iron in the fatty parts of meat. The iron is in the lean meat.

Eating vegetables and fruit will help your body to get the most iron from the food you eat.

Tea and coffee make it harder for your body to get the iron from your food. Drink water with your meals instead.

Let your doctor or health worker know that you are pregnant.

Visit the health clinic often to see how your baby is growing.

If you are low in iron, you may need to take iron tablets.

Healthy eating hints

• Eat healthy meals and snacks throughout the day.
• Have fruit and vegetables every day.
• Drink lots of water.
• Cut down on fizzy soft drinks, fruit drinks, sport drinks, coffee and energy drinks.
• Avoid junk food like cakes, biscuits and take away foods.
• Buy lean meat if you can.
• Have some bush foods and fish.
• Keep your food safe. Store cold foods in the fridge.

Healthy weight gain during pregnancy

You need to gain enough weight for your baby to grow well and be a healthy size - but not too much weight. Being pregnant means you need to eat healthy but don't 'eat for two'. Gaining too much weight can cause problems like diabetes and high blood presure.

If you are a young mum and still growing yourself, you need to eat healthy foods to meet your needs, as well as your baby's needs.

Decide how you will feed your baby

Think about how you will feed your baby when they are born - breastfeeding is best for your baby and for you.

 

The information in this topic is attributed to ©State of Queensland (Queensland Health)

The information on this site should not be used as an alternative to professional care. If you have a particular problem, see your doctor or midwife.