Post Natal and Pregnancy Nutrition Guide


Pregnancy is not a time to use the excuse that you are “eating for two.” However it is the time to ensure you are educated and empowered to make the right decisions, on the best ways to nourish both you and your baby during pregnancy and beyond. That’s why I created my complimentary Pregnancy and Post Natal Nutrition Guide.


Whilst good nutrition is important at all life stages, it is increasingly recognised that the nutritional environment and individual experiences before birth and early infancy is of particular importance for their later metabolic health. The diet consumed by pregnant and breastfeeding women is a key determinant of metabolic health

Dr Beverly Muhlhausler, University of Adelaide. Real Food for Pregnancy

Nutrition confusion ?

Pregnancy is challenging and it can be overwhelming – it can really mess with your approach to food on many levels. You can have food aversions, food cravings, food fears (worrying about the risk of listeria and salmonella). Not to mention, most of the nutrition advice you have probably received is well-meaning but most likely outdated or not evidence based.

A global study last year (referenced in this Guardian article) found 75% of women are putting on too much or too little weight. I feel this shows that maybe there’s something a bit off with the standard pregnancy nutrition guidelines. Nutritionist and Dietitian Lily Nichols has proven with over 97 researched studies, that yes the current pregnancy nutrition guidelines are out of date – watch my interview with Lily here

In summary – recent research shows that if only 25% of women are meeting the “recommended pregnancy diet.” Then, maybe a more holistic approach with a focus on health is required rather than trying to reach numbers on the scales.

Worried about pregnancy weight gain ?

In the 1990’s many Doctors and Midwives phased out the standard routine of weighing pregnant women at every appointment, on the grounds that it caused undue stress. I agree with this – do you constantly feel pressure during and after your pregnancy due to a number on a scale ? If your Doctor is weighing you and it is causing overwhelm, you can request that they only do this if you weight is of a concern – i.e you are underweight or overweight/obese. Read more on obesity during pregnancy here.

Please also note that pregnancy weight, wellness and nutrition goes beyond a number on a scale. Essential nutrients are vital for fetal and newborn development plus recent research has found pregnancy weight gain has been linked to insulin resistance, which explains the rise in gestational diabetes. As per Dr Beverly Muhlhausler comment above, what a mother eats during pregnancy affects her baby not only in utereo but for life !


So where do you start ?

Dr Daghni Rajasingam, a spokesperson for the Royal College of Obstetricians and Gynaecologists says..

“Having a healthy weight before conception increases the chances of falling pregnant naturally and reduces the risk of pregnancy and birth complications for both mother and baby.”  

All women are encouraged to maintain a healthy weight before, during and after pregnancy by eating a well-balanced diet and taking part in regular exercise. It is also important to avoid dieting during pregnancy, even if a woman is obese, as this may harm the unborn baby. Confirms Dr Rajasingam

As a Mum of 3, I know how challenging it can be trying to navigate your pregnancy and postpartum journey.

Tell me are you…

Overwhelmed by the information you find on social media and receive from friends and family ?

Confused about exactly what you should be eating and how you should be exercising ?

I am here to make it EASY for you !
As I am on a mission to help women get the safe and effective coaching and care they deserve so they can learn to cherish their bodies during and after pregnancy. So let’s start with the best and easiest ways to nourish both you and your growing baby.

Grab my FREE NUTRITION GUIDE so you can take action today. This pregnancy and postnatal nutrition guide is to ensure you are educated and empowered to make about the best ways to nourish both you and your baby.







p.s connect with me if you have any questions or feedback in my Facebook Group #BFABSQUAD

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About Dahlas

Dahlas Fletcher is one of Australia’s most respected and successful certified and experienced Pregnancy and Female Fitness Trainers. Her goal is to help you be the happiest, most fabulous version of yourself, inside and out.

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