Eating well during pregnancy is one of the most important ways to support your baby’s growth and development - and to keep yourself feeling strong and energised. A balanced diet can help reduce pregnancy complications, support your immune system, and prepare your body for labour and recovery.
What eating well means
Eating well doesn’t mean eating for two - it means choosing a variety of foods that give you and your baby the nutrients you both need. Focus on a mix of nutritious foods such as:
- whole grains like brown rice, oats, and wholemeal bread for energy and fibre
- lean proteins such as chicken, eggs, beans, lentils, and fish for growth and repair
- dairy or fortified alternatives for calcium and vitamin D
- fruit and vegetables for vitamins, minerals, and fibre - aim for five portions a day
- healthy fats from nuts, seeds, avocado, and oily fish like salmon
Key nutrients to prioritise
To support your baby’s development and your own health, there are several important nutrients to pay special attention to during pregnancy:
- folic acid: Crucial in the early weeks to help prevent neural tube defects. Take a daily supplement of 400 micrograms until 12 weeks, and eat folate-rich foods like leafy greens and fortified cereals
- iron: Helps prevent anaemia and supports your baby’s development. Include red meat, spinach, lentils, and fortified cereals
- vitamin D: Supports bone health. Take a daily supplement of 10 micrograms throughout pregnancy.
calcium: Needed for strong bones and teeth. Include dairy, green vegetables, and fortified plant-based drinks - omega-3 fatty acids: Important for your baby’s brain development. Found in oily fish, walnuts, and flaxseeds
Foods to limit or avoid
Certain foods and drinks can pose risks during pregnancy, so it’s important to limit or avoid them to keep both you and your baby safe:
- raw or undercooked meat and eggs: Risk of foodborne illness
- certain cheeses: Avoid soft cheeses with mould (like Brie or Camembert) unless cooked
- liver and liver products: Too much vitamin A can be harmful
- high-mercury fish: Limit swordfish, shark, and marlin
- alcohol: Best avoided entirely during pregnancy
- caffeine: Limit to 200mg per day (about two cups of instant coffee)
Managing common challenges
Pregnancy can bring some tricky symptoms, but there are ways to adjust your eating habits to help manage them more comfortably:
- morning sickness: Eat small, frequent meals and choose bland, dry foods like crackers or toast
- heartburn: Avoid spicy or fatty foods, and eat slowly
- constipation: Increase fibre intake and drink plenty of water
- cravings: It’s okay to indulge occasionally, but try to balance treats with nutritious choices
Practical tips
To make healthy eating easier day-to-day, consider these simple strategies:
- plan meals ahead to avoid reaching for unhealthy snacks
- keep healthy options like fruit, nuts, and yoghurt on hand
- stay hydrated - aim for 6-8 glasses of fluid a day
- don’t skip meals, especially breakfast
- ask your midwife or GP for advice if you have dietary restrictions or concerns
Eating well during pregnancy isn’t about perfection - it’s about making informed, nourishing choices that support your changing body and your growing baby. Every bite is a step toward a healthy start.