Five foods to boost nutrition during pregnancy

Making sure that you and your baby are getting the right nutrition during pregnancy is often a concern for mothers-to-be.

Whether you're pregnant for the first time or already experienced at the whole pregnancy thing, here are five foods to boost your nutrition during this special time - and give your baby the best possible start in life.

1. Avocado

Avocado is a healthy, versatile fat that’s also super satisfying. Pop it into a big salad, or smash it on toast - it’s a great alternative to butter.

It’s packed with folate, potassium, vitamin C, and vitamin B6, all of which support your baby’s tissue and brain growth. Vitamin B6 may even help ease morning sickness!

2. Vita-Weat 9 Grains

These crackers are especially handy for those experiencing morning sickness (which - unfairly - isn’t always limited to mornings!).

Vita-Weat 9 Grains have a low glycaemic index (GI), meaning they release energy slowly and can help keep your own levels more stable throughout the day. And with a nutrient boost from nine whole grains, even if all you can manage is crackers, your baby is still getting something good.

3. Fish

Fish can be eaten in moderation during pregnancy and offers big nutritional benefits.

It’s high in Omega-3 fatty acids, which are great for baby’s brain development, and a good source of protein and iron - all vital during pregnancy.

Try including salmon, sardines, anchovies, herring and trout in your meals.

⚠️ Be mindful of fish high in mercury (like tuna, shark, and swordfish) - best to enjoy those only occasionally.

4. Berries

Berries are loaded with antioxidants and are gentle on most digestive systems. You can enjoy them hot or cold, as a snack, or paired with main meals.

Frozen berries are usually safe to eat during pregnancy - a super convenient option to keep on hand.

5. Walnuts

Walnuts are a great source of protein, fibre, and healthy fats. Toss them into salads, muesli, stir-fries, or enjoy them on their own.

The omega fats in walnuts are particularly beneficial for your baby’s brain and eye development.

Bonus Picks: More Foods to Support Pregnancy

We said five, but we’re feeling generous! Here are a few more nutrition-packed options to include:

• Spinach – rich in iron and folate

• Eggs – great for protein and choline

• Legumes – fibre, iron, folate and plant protein

• Pepitas (pumpkin seeds) – full of magnesium, zinc and healthy fats

A Gentle Reminder

Yes, eating healthy during pregnancy is important — but please don’t be hard on yourself if you’re struggling.

Your body is incredible. Even if all you can stomach for six weeks is hot chips from McDonald’s, it’s still doing everything it can to nourish your baby.

This is a beautiful time. Focus on enjoying it, lowering stress, and listening to what your body needs. Your baby will thank you 💛

Want Personalised Support?

If you’d like to chat about your pregnancy nutrition in more detail, get in touch with Jess.

📍 Based in Fremantle | In-person and Telehealth appointments available