Written by Nourished Not Deprived Practitioners

Pregnancy Part 2

Alright friends! Part 2…I am assuming you have already read Part 1 I’M PREGNANT?! If you haven’t, then feel free to click here before continuing.
In Part two we will be discussing all things supplementation, foods you should be avoiding and how to minimize that nausea during pregnancy!

Do you need to use a supplement during pregnancy

Prenatal supplements help you ‘fill in the gaps’ of vitamins and minerals that you may be missing in your diet. It can be difficult for some to reach these new vitamin and mineral needs so we can attempt to cover all bases to make sure that you and bub have the safest pregnancy possible; however we still encourage food to be your main source of nutrients during this time! (1-2,4)

Do I need a Prenatal Supplement?

If not already prescribed by your doctor one should consider taking a Prenatal Supplement with folic acid and iodine during different stages of your pregnancy (these are usually in prenatal supplements). For example 400mcgs of Folate should be taken 1 month before conception and during the first 3 months of pregnancy. (2)  Always convene with your Dietitian and Doctor for what the right supplementation protocol will be for you. 

Other nutrients such as Vitamin D3, Iron, Omega 3, Choline and Calcium are some of the vitamins you will find in your prenatal supplements and are necessary to consider, however individualized prescription is recommended as yours and bubs needs may vary to others.  

What foods should you avoid during pregnancy?

Usually here at Nourished we are all about what you can ADD into your diet, but in this case, we are going to need to put some restriction on what you eat… but for a good cause we promise.

Food Borne Illness during pregnancy?
Unfortunately if you are pregnant you are now more prone to food-borne illness. What we attempt to avoid is Listeria, Salmonella and Toxoplasmosis which can be harmful to your baby. (4)

Here are some foods you should be avoiding and what we recommend swapping them with so that you don’t feel as if you are missing out!

·       Soft serve ice-cream → store bought ice-cream that is FROZEN 

·       Unpasteurised dairy foods → pasteurized dairy products

·       Sprouts → sprouts that have been cooked 

·       Rock melon → other fruits such as berries, apples, pineapple.

·       Raw or uncooked meat/animal products (i.e.. Eggs) → well done meat/animal products

·       Pre-packaged fruit, salads, and sandwiches → home made sandwiches eaten soon after making (around 2-4 hours)

Fish during pregnancy?

When it comes to eating fish we need to be careful of the mercury content which can be harmful to your baby. 
We have summarized the recommendations below: (4)

1.     2-3 serves (150g per serve) per week of fish or seafood low in mercury. Fish low in mercury are any fish that we haven’t listed in the next 2 points.

2.     1 serve (150g per serve) per week of orange roughy (deep sea perch), or catfish, and no other fish that week.

3.     1 serve (150g per serve) per fortnight of flake (shark) or billfish (swordfish/broadbill and marlin) and no other fish that fortnight.

Coffee and alcohol during pregnancy?

To fellow coffee lovers and addicts… we recommend consuming no more than 200-300mgs of caffeine per day which is about 2-3 cups, or 3-4 espresso shots of caffeine per day. (6) Caffeine works by activating the central nervous system and the heart, kidneys and muscles. (1) The problem with caffeine is that it passes to your baby easily and they are unable to metabolize it leading to health issues. (1) 

Now for alcohol… It’s no shock that we recommend stopping your alcohol consumption, as it can cause problems like foetal alcohol spectrum disorder, miscarriage, low birth weight and stillbirth. (3)

What to do if you have morning sickness?

Morning sickness sucks, so we have outlined some tips we give our mummas here at nourished when they are feeling under the weather!

  1. Eat smaller more frequent meals
  2. Avoid foods with offensive odours (have someone else make your meals if possible)
  3. Avoid large drinks. Instead have small frequent drinks, preferably between meals to avoid dehydration.
  4. Limit fatty, spicy and fried foods if these upset your stomach.
  5. Have someone else prepare meals or you can prepare meals at times of the day when you aren’t feeling nauseous
  6. Eat dry toast or plain crackers on waking.
  7. Eat a high fibre snack (such as a muesli bar) before bed.
  8. Drink ginger root tea, but limit intake to 3g of raw ginger per day (approximately 3 teaspoons)

Annnnnd that is it my friends!
We know that we have just thrown a lot of information at you and that every pregnancy experience is going to differ for everyone. So if you have any questions, we would absolutely love to answer them!

Please get in contact with us here at Nourished so we can work out a way of eating that works best for you or discuss how we can help you with whatever your situation may be.

Have a lovely day and don’t forget to stay hydrated.


1. Institute of Medicine (US) Committee on Nutritional Status During Pregnancy and Lactation. Nutrition During Pregnancy: Part I Weight Gain: Part II Nutrient Supplements. Washington (DC): National Academies Press (US); 1990. 19, Protein and Amino Acids. Available from: https://www.ncbi.nlm.nih.gov/books/NBK235221/

2. https://www.pregnancybirthbaby.org.au/vitamins-and-supplements-during-pregnancy




6. DOI: 10.1016/j.tem.2019.11.04

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