Healthy eating and exercise in pregnancy

Keeping a healthy weight in pregnancy is important during pregnancy, at birth and later in life.

  • Eating ‘unhealthy’ foods, such as those high in fat and sugar, may have a lifelong effect on your baby
  • Most women gain between 11.5-16kg while pregnant. Your GP, midwife or obstetrician should check your weight during your pregnancy to make sure you are keeping a healthy weight
  • After the first 3 months of pregnancy you may need to slightly increase the amount you eat; for example, an extra piece of fruit each day
  • Try eating healthy foods and limit additional serves so you don’t gain too much weight during pregnancy
  • Stay active to maintain a healthy weight during pregnancy
  • Exercise will not harm your baby as long as it is at a level at which you are comfortable. Exercise can also help you with pregnancy and childbirth.

Benefits of eating healthy and being active during pregnancy include:

  • Better sleep
  • Less lower back pain
  • Less nausea
  • Better bowel habits
  • More energy
  • Feel less stressed or anxious
  • A shorter and easier labour
  • Healthy baby
  • Easier to return to your pre-pregnancy fitness.