How do I optimise my nutrition?

A healthy, varied, well balanced diet, high on fibre and fresh vegetables and fruit as well as a protein source is the best start for your growing baby and you. Wash your fruit and vegetables well and choose a variety of colours.  Use produce in season which is likely to be fresher. Red meat, chicken and eggs are good sources of protein but if you are a vegetarian there are many alternatives such as legumes (chick peas, lentils, beans), tofu and dairy.  2-3 servings of fish per week which is low in mercury and high in Omega 3 fatty acids such as salmon, canned tuna or mackerel.  Larger fish such as flake are higher in mercury.  Omega 3 (DHA) is contained in most multivitamins but even if your intake is low, supplementation does not appear to make babies smarter.  However, in some instances it might reduce the risk of preterm birth.  So, intake of Omega 3 via diet and/or multivitamins is encouraged. Dairy intake is important for meeting the increased calcium needs during pregnancy.  If you are lactose intolerant there are many lactose-free options nowadays.  Yoghurt can help with gut balance and reduce vaginal thrush or yeast overgrowth.  If dairy products are not high on your list of preferred foods, you can consider some additional calcium 1000mg/d in the form of calcium supplements.  This would be particularly important if you have had a prior history of preeclampsia or are at high risk of it in the current pregnancy and your calcium intake is low. Abstain from alcohol as no amount has been proven safe.  Mothers who regularly drink or binge in high quantities are at higher risk of infants with birth defects, behavioural anomalies and lower intelligence.  If you forgot or did not know yet you were pregnant and had a drink at a function, there is no need to panic. Caffeine in moderate amounts is fine to consume i.e. 1-2 cups of espresso type coffee per day.  Remember to account for tea, cola, chocolate and energy drinks (not recommended) which would all contribute to the total caffeine intake. Listeria food contamination which can have severe consequences is fortunately very rare in Australia.  Most women know to avoid deli items such as soft cheeses, pate and salamis.  All commercially produced soft cheeses are made with pasteurised milk in Australia so the risk from these is very low.  Raw fish sushi from reputable sushi outlets with good turnover is safe but if you are concerned a California roll or cooked tuna and teriyaki chicken are good alternatives. Additional information can be found here: https://www.betterhealth.vic.gov.au/health/HealthyLiving/pregnancy-and-diet https://www.pregnancybirthbaby.org.au/healthy-diet-during-pregnancy https://www.healthline.com/nutrition/13-foods-to-eat-when-pregnant#eggs