Eating a varied and balanced diet during pregnancy is very important for both you and your baby. Pregnancy nutrition is a big topic but getting started is easy - use the table below to familiarise yourself with essential nutrients and vitamins to include in your pregnancy diet and learn about the benefits for you and your baby.
Nov 5, 2016
So what do you need to eat for you and your baby – and why?
Essential fatty acids
Why do you and your baby need it?
Also known as ‘good fats’, DHA an omega-3 fatty acid and ARA an omega-6 fatty acid, are essential fatty acids that contribute to the development of your baby’s brain. Your body can’t make all of them, so you need to provide them through the food you eat.
Eat it so you can…
Help your baby’s brain form (DHA and ARA)
Help your baby’s eye development (DHA and ARA)
How much is enough?
115mg/day during pregnancy
On your plate
Omega-3 fatty acids are found in:
Fatty fish (mackerel, sardines, tuna, salmon);
Canola and soy oils;
Canola based margarines.
Omega-6 fatty acids are found in:
Nuts and seeds;
Plant oils such as corn, soy, sunflower and safflower.
To ensure a good omega-6/omega-3 balance, eat fatty fish once or twice a week and make use of plant or nut oils to season your salads.
Choose small, fatty fish, such as sardines, mackerel and herring. They are less likely to contain higher concentrations of mercury, which can be harmful to your baby.
If you have any concerns your diet is not providing what you and your baby need consult the expertise of a dietitian.
We believe that breastfeeding is the ideal nutritional start for babies.
During pregnancy and after delivery, a mother’s diet should contain sufficient key nutrients. Professional guidance can be sought on diet and the preparation for and maintenance of breastfeeding. A decision not to breastfeed, or to introduce partial bottle feeding, could reduce the supply of breast milk. Once reduced, it is difficult to re-establish. Infant formula should be prepared and used as directed. Unnecessary or improper use may present a health hazard. Social and financial implications, including the cost of providing formula until 12 months of age, should be considered when choosing how to feed infants.
We recognise that breastfeeding is not always an option for some parents. No matter your feeding choice, Nestlé Baby & me is here to share the latest information to help you feel supported and confident on your parenthood journey.
As every child’s development is different, be sure to consult with your health care professional for individual advice about feeding your baby.
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