pregnancy food guidelines nz

Eating for Healthy Pregnant Women/Ngā Kai Totika mā te Wahine Hapū ...

If you are pregnant, making safe food choices is very important. Know what you can and can not eat while you are pregnant.

You may want to print this page and save it as a useful reference in the fridge, while shopping or eating out to ensure you have a safe pregnancy. You can also download our withdrawal guide that has the same information.

[PDF, 561 KB]

* Bluff and Pacific oysters and clams queen contain more cadmium than other foods. We suggest you eat mussels only once a month during pregnancy.

** Brown seaweed contains naturally high concentrations of iodine. brown seaweed is usually sold dried and used in soups, braised dishes, salt kelp and seaweed salad.

Anchovy • Arrow squid • Barracouta • Blue cod • Brill / Turbot • trout Brown (except from Lake Ellesmere) • Cockles • Eel, long or short-finned • Elephant fish • Flounders • Gurnard • Hockey • John Dory • Monkfish or stargazer • shellfish (green and blue) • Orange perch • oysters (except Bluff and Pacific) • Parore • shellfish (except Queen) • Rainbow trout (only from non-geothermal) • Skipjack tuna (No data for tuna yellowfin) • sole (except Lemon sole) • Southern whiting blue • Surf clams (eg, Tuatua) • Tarakihi • Toothfish, Antarctic • warehou (general, silver and white) • Whitebait (Inanga)

Albacore tuna • Alfonsino • Bass • Bluenose • Gemfish • Ghost shark • Hake • Hapuka (Groper) • trout Javelin Fish • Kahawai • Kingfish • Lake Taupo • leatherjacket • Lemon sole • Ling • Mackerel (blue and jack) • Orange Roughy • oreo dories • Red cod • Ribaldo • Rig (Lemonfish, Spotted dogfish) • Rock Lobster • Salmon (farmed) • Sea perch • Silverside • Skate • Smooth oreo • Snapper • Sprats • Trevally

Fish Cardinal • Dogfish (excluding rig) • Lake Rotomahana trout • lake trout from geothermal area • School of sharks (Greyboy, Tope) • Marlin (striped) • Southern bluefin • Swordfish

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