Our food fundamentals

At eat for baby we are all mums. We totally get it. A pregnancy journey may be a mixed bag of joy, fear, excitement, terror, devastation, deep love, pain, pleasure… so many things. No matter how it feels, it is life-changing. Our approach is real-life, based on our experiences and the things that we learned along the way. It is also scientific, informed by up-to-date knowledge.


Enjoy eating – until now this may have been challenging because pregnancy typically comes with a list of things you shouldn’t eat. But we’ve changed that. We’ll show you how a pregnancy diet can bring joy, pleasure and good health, even without the risky foods!

Trust your gut – you know what’s right for you and yours, so listen to yourself. If you are unsure, and something doesn’t feel right, ask questions, call your care provider.

Eat whole foods and avoid processed foods – whole foods are the most nutrient-packed ingredients available because they haven’t been stripped of the good stuff during processing. Eat lots of vegetables, fruit, nuts and seeds, some meat, dairy and wholegrains.

Cut out processed sugar – think soft drinks, lollies, most cakes and biscuits (we love cake here at efb, so we’ve got a few tricks up our sleeves!) – these are foods that provide lots of calories but little nutritional benefit. Use natural sugars such as honey and maple syrup sparingly.

Eat fat – choose full fat options. ‘Low fat’ foods (that were once full fat) are manipulated, usually with the addition of salt and / or sugar to get their flavour back. Fat derived from plants, nuts and seeds and some animal fat is essential for our bodies hormone production and our cell walls, we need it, so eat it.

Drink water – to stay hydrated. You can add a little rock salt (so little that you can’t taste it) to boost the mineral content of your water.

Include pre- and probiotics in your diet daily – our baby’s microbiome is seeded in utero, during labour and soon after birth. By populating our own microbiome with good bacteria we can feel great ourselves and give baby the best chance of avoiding all-too-common modern day illnesses. 

Exercise and practice mindfulness daily – we need to move our bodies and rest our minds. Pregnancy isn’t a time for a completely new workout regime. Stick with what you were doing before, or introduce activities that you enjoy doing. It should make you feel good and lift your heart rate. Take time to turn off to the outside world and focus inwards. Be kind to yourself. Think of yourself as your best friend, how would you talk to her if she were going through everything you are going through? You’d be encouraging, supportive and highlight the amazing things she is doing. Do that with yourself.

Take time out for yourself – self care is all about doing the things that keep ourselves feeling good. It is neither selfish, nor self-indulgent, it is essential for our health. Make time for you.

Minimise toxin exposure – we are all exposed to a wide range of toxicants that can exceed our bodies capacity to break them down and remove them from our bodies. These can be found in our personal care products, on the foods we eat, in the air we breathe, on the furniture we use and so on. In our modern world, they are incredibly difficult to avoid. We can make choices that minimise our exposures, by choosing natural / organic personal care products without known nasties such as parabens; wherever possible choose organic or biodynamic food to minimise the pesticide exposure for you and your little one; avoid foods that come in plastic containers / ensuring they are BPA (and other BPs) free; avoid alcohol, smoking and other recreational drugs – before pregnancy these affect sperm and egg health, during pregnancy these cross the placenta and affect your baby, and they rob your body of essential nutrients and during breastfeeding they pass right on through to your baby. Give them a miss.

We will dive deeper into each of these topics in our recipes and blogs, but if you do nothing else, following these principles during your pregnancy journey will see you well on your way to optimising your health and your babies health.