Eating well during pregnancy

Guidance on maintaining a balanced and nutritious diet during pregnancy, highlighting key recommendations to support your health and your baby’s development.

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.

Apply for free vitamins

There are two nutrients that all pregnant women should take as a supplement: folic acid and vitamin D. In Westmorland and Furness free Healthy Start Vitamins for pregnant women are available via your midwife.

If you are on income-related benefits, or under 18, you may be entitled to free vitamins while you're pregnant - in Westmorland and Furness these vitamins are available via your midwife.

If you are more than 10 weeks pregnant or have a child under 4, you may be entitled to get help to buy healthy food and milk via the Healthy Start scheme, you can find out more using the link.

Get help to buy food and milk (Healthy Start) or by calling 0345 607 6823 to request an application form 

Resources

Tommy's - Tips to eat well during pregnancy

Tommy's - Caffeine calculator

NHS - Healthy Start