Healthy Eating On a Budget
The key to healthy eating on a budget during pregnancy is to be organised – whether you are battling morning sickness, having trouble keeping your eyes open or busy juggling life’s challenges you need to be prepared to be able to eat a healthy diet within your budget.
- Plan your meals for the week. See King Edward Memorial Hospital's BLOOM packs 1 & 2 (external) for examples of weekly healthy meal plans
- Write a shopping list based on your meal plan and stick to it. Also make sure you don’t do the food shop when you’re hungry!
- Keep a supply of staple food items on hand so an easy meal can still be created on a busy day. This can be quicker, less expensive and healthier than a takeaway meal. Some useful staple foods to keep on hand are:
Vegetables (spinach, broccoli, cauliflower, peas, carrot)
Meat / fish / poultry
Low fat grated cheddar cheese
Fresh seasonal fruit
Fresh seasonal vegetables
- Visit the local farmers’ markets to get high quality, fresh produce at affordable prices. Click to find a list of farmers' markets (external) or general markets (external) near you.
- Buy fruit and vegetables in season – not only do they taste a lot better they are much cheaper. Check the Market Fresh downloadable seasonal guides for fruit and vegetables as well as a seasonal search for specific foods (external).
- Store your food properly to increase its shelf life and safety. See this guide to food storage (external) however keep in mind the food safety guide for pregnancy.
Useful Recipe Sites
- Healthy recipes that are suitable for pregnancy - Healthy Food for Life
- Heart healthy recipes – The National Heart Foundation
- Go for 2&5 recipes – Quick and easy recipes developed in line with the Dietary Guidelines for Australians.
- Recipes for seasonal foods – Better Health Channel
- Recipe ideas for specific main ingredients – Better Health Channel
*Remember to apply the food safety guidelines to the recipes that you cook and eat.
Ngala Books & DVDs
- For families of babies and
young children who reside or work in W.A.,
if you need further assistance contact the Ngala Helpline
Telephone 9368 9368 or Country Access 1800 111 546
8am to 8pm 7 days a week or
When: 28 Feb, 9:30am
Where: Swan View
6 - 12 months. Is your baby having difficulty around sleep? Ngala provides a one-off workshop to help parents understand more about their baby's sleep. Information will be provided on sleep and settling strategies.