Food and nutrition

During pregnancy it is important for both you and your baby that you eat well. You need more nutrients but not necessarily more calories. This means you need to focus on the quality and variety of foods you eat.

If you eat regular meals and include fruit and vegetables, wholegrain breads and cereals, dairy foods and lean meats (or other protein alternatives), you will be getting most of the nutrients that you need.

During pregnancy your body needs folate, iron, calcium, vitamin D and iodine. Sometimes these need to be taken as additional supplements.

A vegetarian diet can be very healthy if care is taken to replace meat with another protein. If you do not eat any meat, eggs or dairy you may need a Vitamin B12 supplement while you are pregnant and breastfeeding. Vitamin B12 is an important vitamin for brain development in your baby.

Advice about food, diet, nutrition, supplements and weight during pregnancy is available from your midwife, doctor or a dietitian. More information about our dietetics services.

Morning Sickness

Morning Sickness Pregnancy nausea and vomiting (or Morning Sickness) is common, and normally occurs early in pregnancy and improves by the second trimester. It does not impact your chances of having a healthy pregnancy. It can occur at any time of the day, and for some women it can continue throughout the whole pregnancy. Although we are uncertain about the cause, we know that changing your diet may relieve your discomfort. Here are some great tips.

If you are vomiting continuously it is very important to drinks fluids to avoid dehydration. Drinks that contain some sugar are better tolerated. Try to sip something every 15 minutes. The best drinks for this are: electrolyte or sports drinks (Hydralyte, Gastrolyte, Powerade, Gatorade), lemonade, ginger beer, mineral water, juices (diluted) or cordial. You could also try ice cubes or icy poles.

Aim to eat small and often, eg. something every 30 minutes.

Exercise

Exercise can help you physically and mentally during pregnancy and the period after birth. It is best to check with your doctor or midwife before you commence exercise as there are certain conditions where exercise is not suitable and others where you need to be cautious.

Staying fit

• Choose exercises such as walking, swimming (not frog kick), low impact aerobics and yoga.
• Avoid hot temperatures (spas and saunas) and don’t do vigorous exercise in crowded rooms or hot/ humid conditions (over 37 degrees) as this can affect your baby.
• Drink plenty of fluids, especially water.

You can still play sport during pregnancy if it is not too strenuous, but avoid contact sports or excessive twisting, jumping and bouncing movements

Caring for your Mental Health

During pregnancy and after giving birth women experience a range of physical and emotional reactions. This can be a time of much joy and satisfaction; however there are often many physical and lifestyle changes to adjust to. Hormonal changes may be responsible for some of the emotional ups and downs you may experience.

If you have a personal or family history of depression, anxiety or other mental health issues you may also find pregnancy more emotionally challenging.

Talking to your partner, supportive friends, family or a health professional and sharing experiences and feelings can often help get you through this time.

Pregnancy and the early months after birth are times when anxiety, depression or other mental health problems can begin or become worse (even if you’ve never experienced them before). If problems or emotional reactions feel ‘out of control’ or are getting in the way you can get help from the Department of Psychological Medicine at KEMH. Your midwife or doctor may recommend a referral for an assessment. You can also call direct on (08) 6458 1521 and ask to speak to a triage nurse about your concerns.