Are you eating enough for your baby?

Hey there!

New research has shown that no Australian women meet the Australian Dietary Guidelines, despite 61% thinking that they did*. Even though you may be eating a balanced diet, is it really enough to feed you and your baby? Check out our infographic below showing a sample of what is recommended daily!

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*Results from Malek L, Umberger W, Makrides M, Zhou SJ. (2015) Adherence to the Australian dietary guidelines during pregnancy: evidence from a national study, Public Health Nutrition.

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Vector images for infographic from freepik.com

Weight Gain During Pregnancy

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We realise that many women out there gasp at the amount of food that the Australian Department of Health recommend for them when they’re pregnant; and often question the amount of weight that they’d gain by following those guidelines.

The best way to gain weight is to gradually put on those few extra kilos. During pregnancy, it is important that there are no efforts of weight loss as dieting and food restriction may lead to malnutrition during your baby’s development.1

Eat for health have a whole page dedicated to explaining dietary recommendations and weight gain during pregnancy, so head on over there for more information.

Meanwhile, to better understand and monitor weight gain during pregnancy, head over to Kidspot’s “Pregnancy weight gain calculator” to see the estimated average amount of weight that you’ll gain during your weeks of pregnancy.

Happy eating!

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Pregnancy and Overeating

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This post is a collaboration with Kids Cooking Healthy to give you the best tips for healthy eating. Check our their post here!

Here at FoodBaby, we’re trying to help you realise the importance of eating enough when you’re eating for two- but also keep in mind that does not mean that you need to eat DOUBLE your original diet. Pregnant women are only recommended to eat a few extra servings in some particular food categories (such as grain and lean meat) for that extra nutrition. There are numerous negative side effects to eating too much- especially when your body is constantly craving different flavours.

Do not fear, FoodBaby is here!

Next time you want to reach for a bag of chips, why not try some celery/carrot sticks dipped in hummus?

Here are some healthy snack ideas for all sorts of cravings!

IF YOU CRAVE SOMETHING SWEET

  • Instead of candy, go for some fruit!
    Rockmelons, apples, pears, strawberries etc. The list goes on…
  • Instead of icecream, go for some frozen banana!
    All you need to do is blend a frozen banana for a few seconds and you will get a delicious, healthy alternative.

IF YOU CRAVE SOMETHING SOUR

  • Instead of a sour warhead, go for some sour fruit!
    Pineapples, blueberries, lemons etc.
  • Instead of lemon sorbet, go for some greek yoghurt!
    Greek yoghurt can be super sour and you can add tonnes of fruit on top!

IF YOU CRAVE SOMETHING SAVOURY

  • Instead of a bag of chips, go for some rice crackers dipped in hummus!
    You can also grab some celery/carrot sticks to replace the rice crackers.
  • Instead of hot chips, go for some baked sweet potato chips!
    Simply slice sweet potatoes into wedges, add oil and salt and oven bake for 10 mins on each side

There are tonnes of recipes online available for you to replace junk food with whole foods, trust us- your body will thank you for it.

Happy eating!

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How Much Is In A Serving? // Dairy: Milk, Yoghurt, Cheese etc.

Hey!

This week #FoodBaby will be focusing on Dairy, as recommended by the Australian Dietary Guidelines. This food group can be consumed at any meal to satisfy savoury or sweet cravings! Milk, cheese and yoghurt provide calcium in a readily absorbable and convenient form. They provide calcium, protein, iodine, vitamin A, vitamin D, riboflavin, vitamin B12 and zinc.1

If you prefer to follow a dairy food-free diet, some specific types of nuts, fish and soy based products can act as substitutes. Some include:

  • 100g almonds with skin
  • 60g sardines, canned in water
  • ½ cup (100g) canned pink salmon with bones
  • 100g firm tofu (check the label as calcium levels vary)

We made the infographic below to help you better plan your meals and count if you’ve had enough of the daily recommendation!

 Pregnant women are advised to eat 3.5 servings of dairy daily.

MUSIC GENRE of 2015

Try to have 3.5 servings each day!

Happy eating!

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#FoodBaby Sample Meal Plan 2

#FoodBaby

Want to know how to fit all those servings into a daily diet? Well, we’ve got a sample plan here for you! Check it out:

Breakfast- Eggs and baked beans on toast + glass of milk.

  • 1 cup milk [1 serving of dairy]
  • 2 large eggs [1 serving of meat]
  • 2 slices bread [2 servings of grain]
  • 1 cup baked beans [1 serving of meat]

Snack

  • 1 banana [1 serving of fruit]
  • 1 medium bread roll [2 servings of grain]

Lunch- Cheese and tomato sandwich

  • 2 slices bread [2 servings of grain]
  • 1 slice cheese [0.5 servings of dairy]
  • 1 medium tomato [1 serving of vegetables]

Dinner- Steak with potato mash, broccoli and carrot

  • 65g steak [1 serving of meat]
  • 1 medium potato [2 servings of vegetables]
  • ½ cup broccoli [1 serving of vegetable]
  • ½ cup carrots [1 serving of vegetables]
  • 1 medium bread roll [2 servings of grain]

Dessert- Yoghurt topped with berries, muesli and nuts

  • 15g nuts [0.5 servings of meat]
  • 1 cup berries [1 serving of fruit]
  • ¾ cup yoghurt [1 serving of dairy]
  • 2 tbsp. of muesli [0.5 serving of grain]

Total: 5 servings of vegetables, 2 servings of fruit, 8.5 servings of grain, 3.5 servings of meat, 2.5 servings of dairy.

It’s easy to eat enough of the 5 food groups if you plan ahead! Give this sample meal plan a try so you can eat enough for you and your baby.

Happy eating!

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How Much Is In A Serving? // Lean Meats, Poultry, Fish, Eggs, Nuts/Seeds, Beans

Hello!

This week #FoodBaby will be focusing on Lean meats, as recommended by the Australian Dietary Guidelines. Lean red meats are very good sources of nutrients, but remember to eat only up to 120g of it a day, as they are associated with increased risks of colorectal cancer and renal cancer! Lean red meats provide iron (which is particularly important for pregnant women), zinc and B12.1

Foods from this food group fall into 6 categories. Examples include:

  1. Lean meats – Beef, lamb, veal, pork, kangaroo, lean (lower salt) sausages.1
  2. Poultry – Chicken, turkey, duck, emu, goose, bush birds.1
  3. Fish and seafood – Fish, prawns, crab, lobster, mussels, oysters, scallops, clams
  4. Eggs – Chicken eggs, duck eggs.1
  5. Nuts and seeds – Almonds, pine nuts, walnut, macadamia, hazelnut, cashew, peanut, nut spreads, pumpkin seeds, sesame seeds, sunflower seeds, brazil nuts.1
  6. Legumes/beans – All beans, lentils, chickpeas, split peas, tofu.1

Check out the infographic below to help you better plan your meals and count if you’ve had enough of the daily recommendation!

 Pregnant women are advised to eat 3,5 servings of lean meats daily.

MUSIC GENRE of 2015

Try to have 3.5 servings each day!

Happy eating!

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#FoodBaby Sample Meal Plan 1

#FoodBaby

Want to know how to fit all those servings into a daily diet? Well, we’ve got a sample plan here for you! Check it out:

Breakfast : Muesli and fruit

  • 1 cup muesli [4 servings of grain]
  • 1 cup milk [1 serving of dairy]
  • 1 orange [1 serving of fruit]

Snack(s)

  • 45g nuts [1.5 servings of meat]
  • 0.5 english muffin [0.5 servings of grain]

Lunch : Vegetable salad

  • 2 large eggs [1 serving of meat]
  • 1 cup raw salad veggies [1 serving of vegetables]
  • 1 slice cheese [0.5 servings of dairy]
  • 1 medium bread roll [2 servings grain]

Dinner : Chicken, vegetables and rice

  • 80g cooked chicken [1 serving of meat]
  • 1 cup cooked rice [2 servings of grain]
  • 1 cup broccoli [2 servings of vegetables]
  • 1 cup carrots [2 servings of vegetables]

Dessert : Strawberries and yoghurt

  • 1 cup strawberries [1 serving of fruit]
  • 3/4 cup yoghurt [1 serving of dairy]

Total: 5 servings of vegetables, 2 servings of fruit, 8.5 servings of grain, 3.5 servings of meat, 2.5 servings of dairy.

Happy eating!

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