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Healthy Eating On a Budget

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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:




Long grain rice
Rice noodles
Canned fish (tuna/ salmon)
Tinned tomatoes 
Tomato puree
Tinned legumes
Reduced fat evaporated milk
Dried herbs and spices
Baked beans
Onion & garlic
Asian sauces (teriyaki, soy, fish, oyster)

Vegetables (spinach, broccoli, cauliflower, peas, carrot)

Meat / fish / poultry

Low fat grated cheddar cheese

Multigrain bread




Fresh seasonal fruit

Fresh seasonal vegetables


Useful Recipe Sites

*Remember to apply the food safety guidelines to the recipes that you cook and eat.


>>Physical Activity>>

More on Pregnancy

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  • 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
    Contact the Ngala Helpline online

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  • Early Parenting Groups

    Early Parenting Groups

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    Where: Singleton

    Birth to 4 months: A 5-week series of workshops for parents with a newborn baby. Each workshop covers a wide range of topics about you and your new baby and provides the opportunity to meet and connect with other new parents in your local area.

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