During pregnancy, you’re at a time in your life when your body is going through significant changes. The food you consume is not just going to fuel your body, but also the growth and development of another. That’s why it’s so important that while pregnant, you make sure that you get all the nutrients you need. We’ve outlined how you can best do this below.

What should I eat while pregnant?

During pregnancy, your diet in general should look very similar to a normal healthy diet. The same guidelines that are suggested by the Eatwell Guide still stand, although you may need to make a few small changes.

  • 5 portions of fruit and veg per day – these can be fresh, frozen, tinned or dried, and you may include 150ml of fruit juice as a maximum of 1 portion per day. It is recommended to wash all fresh fruit and vegetables well. A varied range of these will ensure you get a good range of the nutrients your body needs to grow a baby, including vitamins and minerals.
  • One third of your diet should come from starchy carbohydrates for energy – wholegrain and high fibre carbohydrates such as brown rice, quinoa, wholewheat pasta and bread are better than refined “white” carbohydrates.
  • Protein is very important to provide your body with what it needs to help your baby grow and develop. This can be in the form of meat, fish, eggs, beans, pulses and nuts.
  • Dairy and alternatives are high in calcium so are important during pregnancy to maintain your bone strength and to help baby’s develop. 

What should I avoid eating while pregnant?

One of the biggest myths about pregnancy is that you should “eat for two”! While you may feel more hungry as your body grows and changes, you do not need any additional calories, aside from in the third trimester where you may need slightly more (up to 200 calories) depending on your activity levels. This advice stands whether you’re expecting a single baby or twins, triplets or multiples.

There are certain foods that the NHS recommends avoiding or limiting during pregnancy. You can read more about these here, or see our handy checklist below:

  • Unpasteurised milk and products and soft blue cheese should be avoided. Mould ripened soft cheeses like brie and camembert should be avoided unless they are thoroughly cooked. Consuming these during pregnancy increases your risk of ingesting listeria bacteria which can cause listeriosis.
  • Raw meat, liver, pate and game meats should be avoided due to the risk of toxoplasmosis. Cold cured meats should be avoided unless cooked.
  • Raw or partially cooked eggs without the British Lion stamp should be avoided due to the risk of salmonella.
  • Swordfish, marlin, shark, raw shellfish, cold-smoked or cured fish should be avoided due to the risk of listeria.
  • Liquorice root should be avoided as it is high in glycyrrhizin which studies have linked to affecting the development of babies in the womb.
  • Alcohol should be avoided as it can affect the way your baby grows in your body, and it may result in foetal alcohol syndrome.
  • Vitamin A supplements should be avoided unless advised otherwise by your doctor as it can lead to birth defects.

There are other parts of your diet that you should be mindful of while pregnant too. These include:

  • Limiting oily fish to 2 portions per week due to the risk of pollutants.
  • Limiting tuna to 2 steaks or 4 medium size cans per week due to the mercury content.
  • Limiting caffeine to 200mg per day due to the risk of low birthweight or other complications.
  • All fruit and vegetables should be washed before use due to potential contamination through soil.
  • Avoid foods which are high in fat, salt and sugar. An excess of these could lead to gestational diabetes.
  • Limit sugary foods as your teeth and gums are more vulnerable during pregnancy.

Pregnancy Meal Plan Ideas

There’s so much to think about during pregnancy already that meal planning can sometimes take a back seat – we understand! We’ve put together a few ideas for healthy meals during pregnancy that the whole family will enjoy while also providing you and your growing baby with the nutrients you need.

Healthy Diet Pregnancy Shopping List

And to make life even easier, we’ve provided a handy little shopping list with all the top foods for you to look out for at the supermarket to get a healthy, balanced diet during pregnancy. Of course, you can swap these out depending on your preferences, meal plans and budget, but this will give you a good guideline and fits in nicely with our meal plan above too. (And don’t forget to add on important extras, like dark chocolate!)

Healthy Diet with Morning Sickness

Nausea and vomiting during pregnancy (at any time of the day!) is one of the most common pregnancy symptoms. For some, it can be so extreme that it impacts their ability to eat a healthy, balanced diet due to aversions to certain foods or food types, and for a few, their ability to keep food down at all. If you are suffering with this, you can speak to your midwife or GP as they may be able to offer some suggestions or something to help. 

On a positive note, for most women, the first 3 months of pregnancy are usually the worst and sickness will somewhat subside after the first trimester. The best coping method to be able to get a healthy diet while feeling unwell during pregnancy is to eat little and often, as well as finding a solution that works for you when the nausea hits, be it ginger biscuits, peppermint tea or crackers. Making sure to stay well hydrated will also help. Fortunately, there is no evidence that sickness during pregnancy affects your baby’s nutrition unless you have severe sickness known as hyperemesis gravidarum which causes dehydration and malnourishment. In this case, you will be referred for more specialist treatment.

Healthy Start Scheme

For those who need financial assistance with affording food while pregnant, there is the Healthy Start scheme. Not only is this useful for those who have children under 4, but if you are eligible, you’ll be offered vouchers from 10 weeks pregnant to buy foods including cow’s milk, fruit and vegetables (fresh, frozen or tinned), pulses (fresh, dried or tinned) and infant formula. This is usually available to young pregnant women who are under the age of 18 or to low income pregnant women.

Sources:
https://www.nhs.uk/pregnancy/keeping-well/foods-to-avoid/
https://www.tommys.org/pregnancy-information/blogs-and-stories/im-pregnant/pregnancy-news-and-blogs/pregnant-women-advised-avoid-herbal-remedy-liquorice-root
https://www.nhs.uk/start-for-life/pregnancy/morning-sickness/