Important notice to customers — product packaging changesLearn More


From August 2018, customers will notice our rebranded food packaging start to appear on shelf in all major stockists.

  • CURRENT Packaging
  • new Packaging

We are excited to announce our new packaging will start to appear on shelf from August 2018. This transition to new packaging will occur over a number of months. During this time there will be a mix of current and new packaging on shelf.

There are no major changes to these products, in some instances there is a small name change or slight recipe improvement, see below for the full details.

Products purchased via the website will be delivered to customers in our old packaging until the end of October. From November, products ordered from the website will be delivered in the new packaging.

Please note, our Infant Formula packaging will not be rebranded until later in 2019.

For any questions, connect with our team of accredited practising Dietitians on +61 3 6332 9200

Product name changes

  • Cereal Name Changes
  • CURRENT Packaging Organic Baby Rice
  • NEW Packaging Organic Rice with Prebiotic (GOS) Note: Our Baby Rice recipe has been upgraded to now include GOS Prebiotic
  • CURRENT Packaging Organic Vanilla Rice Custard
  • NEW Packaging Organic Milk & Vanilla Baby Rice
  • CURRENT Packaging Organic Apple & Cinnamon Porridge
  • NEW Packaging Organic Apple & Cinnamon Baby Porridge
  • Ready To Serve Name Changes
  • CURRENT Packaging Organic Banana, Pear & Mango
  • New Packaging Organic Banana, Pear, Apple & Mango
  • CURRENT Packaging Organic Mango, Blueberry & Apple
  • New Packaging Organic Blueberry, Mango & Apple
  • CURRENT Packaging Organic Peach & Apple
  • New Packaging Organic Grape, Apple & Peach
  • CURRENT Packaging Organic Pumpkin & Tomato Risotto
  • New Packaging Organic Pumpkin, Sweet Potato & Tomato
  • CURRENT Packaging Organic Broccoli, Beef & Brown Rice
  • New Packaging Organic Beef & Vegetables
  • Note: We have also upgraded some of our RTS recipes to remove added sugars and to remove some of the more complex ingredients that are not required for young children such as Tamari.
  • CURRENT Packaging Organic Milk Rusks Toothiepegs
  • New Packaging Organic Milk Rusks
Home/Nutrition & Recipes/Articles/Health and Nutrition for Pregnancy: What You Need to Know

Health and Nutrition for Pregnancy: What You Need to Know

Pregnancy is one of life’s greatest moments a woman can go through although it can be a very overwhelming period as your body begins to change, there is also a lot of information that essential to know about on how to maintain your health during this time. You will experience side effects associated with pregnancy which may include constipation, nausea and changes in appetite, there will also be changes in your nutrient needs as you progress from Trimester 1 through to Trimester 3. This series of articles provides an in depth look at all the things you need to consider ensuring a happy and healthy pregnancy for you and your growing baby and even some helpful tips on how to prepare that all important hospital bag in preparation for the birth of your little one.

1. Healthy eating during your pregnancy

A healthy diet and good nutrition during pregnancy ensures that your baby gets the best start possible. A balanced diet means

that each meal includes:

  • Lean proteins such as eggs, fish, tofu, chicken, hard cheese, meat and legumes.
  • Low Glycaemic Index Carbohydrates. These foods are less refined and keep you feeling fuller for longer. These include: pasta, long grain rice, barley, quinoa, wholegrain or sourdough breads, soba and vermicelli noodles, sweet potato and corn.
  • Healthy fats such as: extra virgin olive oil, avocado, nut spreads (no added sugar or salt), fish oils derived from oily fish such as salmon.
  • Vitamins and minerals (derived largely from fresh fruits, vegetables, dairy, wholegrains and lean meats)

Your nutritional requirements will change during each trimester of pregnancy.

Click the links to read more on the 1st Trimester,  2nd Trimester and 3rd Trimester requirements.

Mindful eating is something we are passionate about at Bellamy’s Organic. It’s a simple-to-learn life skill that can lead to satisfying, healthy and enjoyable relationships with food. Mindful eating is eating with intention and attention – eating with the intention of caring for yourself and your baby and eating with the attention necessary for noticing and enjoying your food and its effect on the body.

  • The awareness of your physical and emotional cues.
  • Recognition of your non-hunger triggers for eating.
  • Eating for optimal satisfaction and satiety.
  • Taking a moment to think about the food you’re about to eat.

So choosing healthy meals option and snacks can be very beneficial for overall health and weight. It isn’t difficult; it just takes a moment to make the right choice. Mindful eating can also help to manage weight gain during pregnancy. The average women may gain around 10–15kg during their pregnancy. Whilst weight gain is normal, weight management is important as excessive weight gain may impact on your child’s long-term health. Unless a woman is underweight at conception, it is recommended that no more than 2kg weight gain is achieved in the 1st trimester. Ideally, this gain should be attributable to fluid gain. Once you reach the 2nd – 3rd trimesters, you can expect to gain weight which will be dependent on your BMI before becoming pregnant.

Click the link to read more on weight management during pregnancy.

2. Important vitamins, minerals and nutrients

When it comes to food choices the early stages of pregnancy can be a challenging time. Nausea is common and many women lose their appetite. While you do not need extra calories there are a number of key nutrients to focus on which are crucial for maternal health and the health of a developing foetus. These include:

  • Vitamins: Vitamin D, Vitamin C and Folate
  • Minerals: Zinc, Iodine, Iron, and Calcium
  • Nutrients: Choline, Omega 3 DHA, Prebiotics and Probiotics

For more information on how you can boost your intake of these nutrients, click the link.

3. Possible symptoms and side effects of pregnancy

Food cravings

Nearly half of pregnant women report craving at least one food during pregnancy, often craving something sweet. Quite often these cravings come out of nowhere, and some can be particularly unusual and not usually consumed outside of pregnancy. The reason for this is the extreme hormonal changes a woman goes through when pregnant, which can greatly impact taste and smell. Something you never imagined eating may suddenly be all you think about, while something you once loved could make you gag at the mere thought.

Click the link to read more on managing food cravings.

Morning sickness

Morning sickness is the nausea and occasional vomiting experienced by many women during pregnancy and is often caused by changes in hormones experienced during this time. Morning sickness is generally experienced in some part of the day and generally only lasts for the first trimester in most women. Whilst there is no cure, there are a number of strategies that can assist in the management of these symptoms without compromising the health of you and your baby. Thinking about the food you’re putting into your body when you feel sick is no easy task, but what you eat can make a big difference to the way you feel. Some strategies to assist with nausea include:

  • Avoid foods without a strong odour and flavour
  • Increase intake of Vitamin B6. Foods rich in Vitamin B6 include Fish, Milk, Eggs, Beef, Spinach and Carrot. Vitamin B6 coupled with ginger has shown to help reduce or relieve symptoms of nausea.

Click the link to read more on managing morning sickness.


Heartburn during pregnancy is experienced by many women particularly as the baby begins to grow in the later trimesters. Strategies to assist with this include:

  • Eat small and frequent meals and eat slowly
  • Avoid drinking excess fluid with meals
  • Try having your sleeping pillow elevated and avoid eating close to bedtime


Constipation is common during pregnancy, particularly in the first trimester. Safe and effective strategies to assist with constipation include:

  • Increase dietary fibre consuming wholegrain cereals and breads, nuts, seeds, fruit and vegetables with skins
  • Increase fluid intake
  • The use of dietary fibre supplementation which soften stool such as products containing psyllium husk e.g. Metamucil

Managing Gestational Diabetes

Type 2 Diabetes is a chronic disease that is characterised by blood glucose levels (BGL) that remain elevated after eating. Gestational diabetes (GDM) is a form of diabetes that occurs during pregnancy, which is controlled in part by pregnancy hormones and can be influenced by poor diet and lack of physical activity. It is estimated that around 12-14% of pregnant women are diagnosed with GDM each year. GDM can impact the long-term health of both mother and baby if it is not managed correctly during pregnancy. Diet and maternal weight gain during pregnancy can impact on BGLs and it is important to follow a healthy diet during this time. To read more, follow this article.

4. Foods to avoid during pregnancy


Alcohol consumption during pregnancy may increase the risk of adverse health effects that could last a lifetime in your child. The recommendation for pregnancy is to cease all alcohol consumption to ensure the health of you and your baby are maintained.

To learn more about the harmful effects of alcohol in pregnancy, click the link.


Listeriosis, is a rare but serious disease caused by the bacteria Listeria monocytogenes. Listeriosis during pregnancy may lead to miscarriage, stillbirth and infections of the new born, therefore it is important to avoid foods that may increase the risk of the infection in addition to exercising food handling safety at all times. Try to avoid:

  • Pre -prepared and pre-packed fruit and vegetable including coleslaw, fresh fruit salad and pre-cut melons and unwashed fresh fruits (including melons) and vegetables
  • Pre -cooked cold chicken, raw or undercooked meat, chicken or seafood, ready-to-eat seafood and smoked seafood (for example, smoked salmon) and cold delicatessen meats
  • Pâté
  • Soft cheeses such as brie, camembert, ricotta or blue-vein (unless cooked and served hot)
  • Pre -prepared sandwiches, wraps and sushi that contain any of the meats, salads or cheeses mentioned above
  • Unpasteurised milk or milk products
  • Soft serve ice creams

To learn more about other foods that should be avoided, click the link.


Mercury is an element found both naturally and may be an introduced contaminant into our foods. During pregnancy, breastfeeding and even in early childhood, it is important to minimise foods which may be at risk of high mercury contamination such as fish. Despite some fish having higher levels of mercury, the Australian dietary guidelines recommend 2-3 serves (1 serve 150g) of any fish or seafood per week. During pregnancy and breastfeeding the following recommendations apply:

  • 2 – 3 serves per week of any fish and seafood not listed below or
  • 1 serve per week of Orange Roughy (Sea Perch) or Catfish and no other fish that week or
  • 1 serve per fortnight of Shark (Flake), Bluefin Tuna or Billfish (Swordfish / Broadbill and Marlin) and no other fish that fortnight

Summary: There are a number of things to consider during pregnancy when it comes to the health of you and your baby. The most important way to maintain health is to consume a balanced and healthy diet, aiming for a healthy weight gain during your pregnancy, and ensuring you are meeting all your nutrient requirements over this time. There are a number of possible symptoms and side effects to pregnancy that change over each trimester although a number of helpful strategies can assist in ensuring these are manageable.

Disclaimer: The content of this document is solely for educational purposes and should not be substituted for medical advice. You are solely responsible for forming your own opinions and conclusions on such matters and for making your own independent assessment of the information. Please consult your doctor if you are concerned about your baby’s health.

About the author

Marisa Nastasi is an Accredited Practising Dietitian for Bellamy’s Organic. She specialises in children's nutrition and has recently completed further studies in paediatric dietetics. She has worked in the industry for 8 years and has developed a strong working knowledge on how good quality diets can benefit the health of children so that they can develop to their full potential.

Important Notice to Parents and Guardians

  • The World Health Organisation recommends that breastfeeding is best for your baby.
  • Having a balanced diet when breastfeeding is also important. Infant Formulas should only be used after you’ve sought advice from a doctor or health practitioner.
  • A decision not to breastfeed can be difficult to reverse and introducing partial bottle feeding may reduce the supply of breast milk. It is also wise to consider the cost of infant formula.
  • If you use infant formula, all preparation and feeding instructions must be followed as per the manufacturer’s instructions. This is important for your baby’s health.