Pregnancy Nutrition for Beginners

What you will be able to do

• explain why you do not need to eat for two, and what changes instead.
• list the six first steps to take when you find out you are pregnant.
• build a balanced meal using New Zealand's Eating and Activity Guidelines and the pregnancy plate guide.
• name good food sources of iron, calcium and iodine, and keep caffeine under 200mg a day.
• choose suitable supplements with the right amounts of folic acid and iodine, and no high-dose retinol.
• name the main foods to avoid in pregnancy and the kitchen habits that keep you safe.
• plan a week of shopping on a budget and know when to contact your midwife (LMC).

1. 1Start here: what changes and what does not

   Clear up the biggest myths about eating in pregnancy and learn the handful of first steps that matter most.

   • Eating for one, well
   • Your six first steps

   Pregnancy supplement tracker

2. 2Your pregnancy plate

   Use New Zealand's four food groups to build balanced meals and snacks without counting or weighing.

   • The four food groups on your plate
   • Simple meals and snacks

   Pregnancy plate guideDaily pregnancy food checklist

3. 3Key nutrients made simple

   Learn which nutrients matter most in pregnancy, which everyday foods provide them, and what to drink.

   • Iron, calcium, iodine and fish
   • What to drink, and caffeine

   Daily pregnancy food checklist

4. 4Supplements: the simple version

   Understand which supplements are advised in pregnancy in New Zealand, which to avoid, and how to get them funded.

   • Folic acid and iodine
   • What to avoid, and getting your tablets funded

   Pregnancy supplement tracker

5. 5Safe food: the short list

   Learn the main foods to avoid or take care with in pregnancy, and the kitchen habits that keep you safe.

   • Foods to avoid, the short version
   • Kitchen habits that keep you safe

   Daily pregnancy food checklist

6. 6Shopping, budget and your first week

   Plan a week of shopping on a budget, put everything together, and know when to get help.

   • Shopping well on any budget
   • Your first week, and when to get help

   Pregnancy starter shopping listDaily pregnancy food checklistPregnancy plate guidePregnancy supplement tracker

• BuilderPregnancy plate guideBuild a meal from New Zealand's four food groups and get instant feedback on balance and on the foods that need care in pregnancy.
• TrackerDaily pregnancy food checklistTick off the everyday basics of eating well in pregnancy, so you can see at a glance which days went well and what to add tomorrow.
• TrackerPregnancy supplement trackerTick off your folic acid and iodine each day so taking them becomes a habit, and keep a note of anything else your midwife, GP or pharmacist has advised.
• ListPregnancy starter shopping listA ready-made weekly shopping list built on New Zealand's Eating and Activity Guidelines and pregnancy food safety advice, which you can tick, edit and take to the supermarket.