Pregnancy Nutrition Australia: A Herbalist's Guide to Real Food Over Fear

The more I've learned through study, clinical practice, and motherhood, the clearer it's become: real food matters. So much of what we've been taught about pregnancy nutrition is outdated and disconnected from the traditional wisdom that has supported healthy pregnancies for generations.

Pregnancy nutrition shouldn't be centred around restriction or worry. It's about trusting your body and choosing foods that truly nourish both you and your growing baby.

If I were pregnant (and honestly, just all the time), here's exactly what would be on my plate: eggs with soft yolks, wild-caught seafood, full-fat dairy, organ meats, and all with a generous pinch of sea salt.

Let me walk you through why these nutrient-dense, traditional foods deserve a place in your pregnancy diet.

Eggs with Soft Yolks

I'd eat them every day.

Eggs, particularly those beautiful runny yolks, are rich in choline, vitamin A, and healthy fats. All of these nutrients are vital for your baby's brain and nervous system development. Choline, in particular, plays a crucial role in neural tube formation and cognitive development.

Contrary to outdated advice that vilified egg yolks, the yolk is where all the nutritional goodness lives. Gently cooking your eggs (soft-boiled, poached, or with a runny yolk) rather than cooking them through helps preserve those delicate, heat-sensitive nutrients.

The fear around soft yolks during pregnancy often stems from salmonella concerns, but when you source high-quality, fresh eggs from trusted producers, the risk is minimal.

Wild-Caught Seafood

I'd eat a variety of wild or responsibly sourced fish and seafood throughout my pregnancy.

There's a lot of fear around mercury, and yes, some larger fish are best avoided. But many types of fish can be safely enjoyed during pregnancy, and they provide nutrients that are difficult to obtain elsewhere. Fish and seafood contain selenium, which actually helps protect the body from mercury, along with essential trace minerals and DHA, which is critical for your baby's brain and eye development.

Wild-caught options like sardines, salmon, mackerel, and anchovies are excellent choices. These smaller fish are lower on the food chain, meaning they accumulate far less mercury while still providing abundant omega-3 fatty acids.

The benefits of eating fish during pregnancy far outweigh the risks when you choose wisely.

Full-Fat Dairy

Full-fat dairy provides protein, calcium, and fat-soluble vitamins including vitamins A, D, E, and K. It also delivers B vitamins, iodine, and probiotics (especially in fermented options like yoghurt and kefir). These nutrients support everything from bone development to immune function for both mum and baby.

Perhaps most importantly, full-fat dairy is one of the few natural food sources of vitamin K2, which works synergistically with vitamins A and D to support healthy bone development and mineral balance. This trio of fat-soluble vitamins is essential during pregnancy.

I'd source milk from small, trusted producers, ideally choosing raw or fermented options when possible. Raw milk from healthy, grass-fed animals contains beneficial enzymes and probiotics that are destroyed during pasteurisation. If raw isn't available or comfortable for you, full-fat pasteurised dairy from quality sources is still incredibly nourishing.

Liver and Organ Meats

Once or twice per week is plenty.

Liver is extraordinarily rich in iron, folate, and choline, all in their most bioavailable forms. This means your body can actually absorb and use these nutrients far more efficiently than from plant sources or synthetic supplements.

Many people fear the vitamin A content in liver, but that concern comes from studies on synthetic vitamin A supplements, not the natural form found in food. In liver, vitamin A is perfectly balanced with vitamins D and K2, which work together to support healthy development for both mum and baby. Nature provides these nutrients in ratios that synthetic supplements simply can't replicate.

Your body is incredibly intelligent. When you consume whole foods like liver, the nutrients come packaged with co-factors that help regulate absorption and utilisation. This is vastly different from taking synthetic vitamins in supplement form.

If liver feels intimidating, start small. Mix a little into mince dishes, try pâté, or even use desiccated liver capsules. A little goes a long way.

Sea Salt

I'd add a good pinch of sea salt to my meals and even to my water.

Hydration isn't just about drinking water. Your body needs electrolytes (sodium, potassium, magnesium, and others) to actually absorb and use that water at a cellular level. Unrefined sea salt provides a mix of trace minerals and sodium, both essential for staying truly hydrated, especially during pregnancy when blood volume increases significantly.

I'd add a pinch of sea salt to my spring or filtered water to support electrolyte balance, alternate with trace mineral drops for variety, and drink coconut water daily for natural electrolytes and potassium.

Unless you've been medically advised otherwise, unrefined sea salt shouldn't be restricted during pregnancy. In fact, adequate sodium intake supports healthy blood volume expansion, which is critical for placental function and preventing complications like low amniotic fluid.

Trusting Real Food Over Fear-Based Guidelines

Modern pregnancy nutrition guidelines often prioritise avoiding theoretical risks over providing optimal nourishment. This leaves many women confused and undernourished during one of the most nutritionally demanding times of their lives.

Traditional cultures didn't have the luxury of avoiding nutrient-dense foods based on hypothetical concerns. They relied on the foods that best supported fertility, healthy pregnancies, and strong babies: organ meats, fish, full-fat dairy, eggs, and mineral-rich salts.

Your body is designed for this. When you provide it with real, nutrient-dense foods, it knows exactly what to do.

Pregnancy Nutrition Australia: How I Can Support Your Journey

If you're feeling overwhelmed by conflicting pregnancy nutrition advice in Australia, worried about what's actually safe to eat, or simply want to feel confident that you're truly nourishing yourself and your baby, I'd love to support you.

Through individualised care at Little Bloom, I combine herbal medicine, nutritional support, and evidence-based guidance to help you have your healthiest, most nourished pregnancy. We'll cut through the fear and focus on what actually matters. Book a discovery call and let's chat about how I can support you.