Our philosophy is simple. We believe in the key message of the Australian Dietary Guidelines, "Eat a wide variety of nutritious foods." We also follow Michael Pollan’s seven word rule: “Eat food. Not too much. Mostly plants.” For us, this means cooking with food as close to its natural state as possible: lots of different coloured fruit and veggies, lean sources of protein, whole-grains to keep you feeling full and above all, FLAVOUR! We don’t count kilojoules, we go by serving sizes. We don't follow fads or woo-woo ideas, and we’re not adverse to the occasional treat. What we want for new mums is the best quality, healthiest and tastiest food, that is easy to prepare and consume so that they can concentrate on what’s important: FAMILY.
Based on the recommendations of the National Health and Medical Research Council, we have come up with suggested meal plans for the three main stages of development that mums go through:
Just a quick note: you'll notice that we don't provide some of the food items listed in the meal plans, simply because of the food safety guidelines for pregnancy. For example, cut fruit and prepared raw vegetables should only be consumed immediately after preparation because of the risk of listeria, so it's best that fruit salads and veggie sticks come from your kitchen instead of ours!
(Please note that information is general in nature. We are able to work in conjunction with your GP or dietitian if you have more specific dietary requirements.)
Let's start with serving sizes! Here's what the NHMRC recommends:
Serving sizes of vegetables and legumes/beans
One standard serving of vegetables is about 75 g or:
½ cup cooked vegetables
½ cup cooked dried or canned beans, peas or lentils
1 cup salad vegetables
½ cup sweet corn
½ medium potato or other starchy vegetables (such as sweet potato)
Serving sizes of fruit
One standard serving of fruit is about 150 g or:
one medium piece (apple, banana, orange, pear)
two small pieces (apricots, plums, kiwi fruit)
1 cup diced, cooked or canned fruit (no added sugar).
Or only occasionally:
125 ml (1/2 cup) fruit juice (no added sugar)
30 g dried fruit (such as 4 dried apricot halves, 1½ tablespoons sultanas).
Serving sizes of grain (cereal) foods
Choose mostly wholegrain and/or high cereal fibre varieties of grain foods.
One serve equals:
one slice of bread (40 g)
½ medium roll or flatbread (40 g)
½ cup cooked rice, pasta, noodles, barley, buckwheat, semolina, polenta, bulgur or quinoa (75-120 g)
½ cup cooked porridge (120 g)
¼ cup muesli (30 g)
2/3 cup breakfast cereal flakes (30 g)
Serving sizes of lean meats and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans
One serve equals:
65 g cooked lean red meat (such as beef, lamb. pork, kangaroo), ½ cup lean mince, 2 small chops, 2 slices of roast meat (about 90-100 g raw weight)
80 g cooked poultry such as chicken or turkey (about 100 g raw weight)
1 cup (150 g) cooked dried or canned beans, lentils, chick peas or split peas
100 g cooked fish fillet (about 115 g raw weight) or 1 small can of fish
two large eggs (120 g)
1 cup (150 g) cooked dried or canned legumes or beans, such as lentils, chickpeas or split peas (no added salt)
170 g tofu
30 g nuts or seeds, or nut/seed pastes(no added salt), such as peanut or almond butter, tahini.
Serving sizes of milk, yoghurt and cheese
When choosing serves of milk, yoghurt and cheese or alternatives, choose mostly reduced fat.
One serve equals:
1 cup (250 ml) fresh, long-life or reconstituted powdered milk
½ cup (120 ml) evaporated unsweetened milk
2 slices (40 g) hard cheese (such as cheddar)
¾ cup or one small carton (200 g) of yoghurt
1 cup (250 ml) soy, rice or other cereal drink with at least 100 mg of added calcium per 100 ml.