Diet and nutrition during pregnancy

Instead, aim to follow a healthy, balanced eating plan and talk to your doctor or midwife about how to keep an eye on your weight.

If you have or have had an eating disorder in the past make sure you tell your midwife about it and ask for help if you are struggling.

Foods you should eat during pregnancy

Eating healthily during pregnancy is not difficult as long as you follow some basic principles. Your diet should include these food groups.

Bread, rice, potatoes, pasta and other starchy foods
(wholegrain versions are best) are packed with energy and provide fibre and carbohydrates. They should make up the main part of every meal.

Fruit and vegetables
(fresh, frozen, tinned, dried or as juice) are full of essential vitamins, minerals and fibre. Try to eat at least five portions of different fruits and vegetables a day. Fruit juice only counts as one portion though, however much you drink.

Meat, fish, eggs and beans
provide protein, which is vital for the growth of your baby as it builds new tissue for bones, muscles and organs. They are also a good source of iron. Try to eat these twice a day.

Milk and dairy foods
(including cheese and yoghurt) provide calcium and vitamin D – needed for strong bones and healthy teeth. Try to eat these three portions a day.

Examples of nutritious meals to eat during pregnancy

Breakfast

Muesli or porridge with semi-skimmed milk. A banana and glass of fruit juice.
Grilled bacon and tomato on two slices of wholemeal toast, with a glass of milk.
Two scrambled eggs on two slices of wholemeal toast. A glass of orange juice.

Baked beans on two slices of wholemeal toast. Fruit and natural yoghurt.
Ham and salad sandwich. Piece of fruit cake.
Tomato soup with two slices of wholemeal bread. Apple and currant bun.

Baked potatoes with cottage cheese and salad. Rice pudding.
Chicken with vegetables and potatoes or rice. Stewed apple and ice-cream.
Spaghetti cooked with half a tin of tuna and a tomato sauce. Slice of malt loaf.

Foods and drinks to ease morning sickness

•      Eat little and often.
•      Foods and drinks that contain ginger (ginger biscuits, chamomile and ginger tea, crystallised ginger).
•      Sparkling water.
•      Sucking ice cubes.
•      Milk.
•      Small amounts of pasta or bread.
•      Water biscuits.

Foods to avoid during pregnancy

High levels of vitamin A
Consuming high levels of vitamin A in pregnancy has been linked to birth defects. Avoid taking multi-vitamins containing vitamin A, liver and liver products, fish liver oils (such as cod liver oil) and other foods fortified with vitamin A.

Some cheeses
Avoid unpasteurised soft cheeses with a mould rind (such as Brie and Camembert) or blue veined cheeses (such as Stilton). They may contain listeria, which can be harmful to unborn babies.

You can eat other pasteurised cheeses, however, such as cream cheese, Dairylea, ricotta and feta.

Pâté
Pâté may also contain listeria, so you should avoid all types of pâté – not just liver pâté.

Raw or undercooked eggs
Avoid raw or undercooked eggs as they may cause salmonella – a type of food poisoning that can cause a serious illness to yourself and your baby. Both the egg white and yolk should be cooked until solid.

Avoid raw eggs in fresh mayonnaise (jars of mayonnaise bought in non-refrigerated sections of shops are safe) and avoid raw eggs in desserts such as mousse.

Raw or undercooked meat
Meat should be thoroughly cooked until there is no remaining pink or bloody meat. Raw or undercooked meats, or cured meats such as Parma ham, increase the risk of toxoplasmosis or food poisoning.

Store raw meat at the bottom of your fridge, so the juices cannot drip onto other foods. Ensure you wash your hands and any cooking utensils after they’ve come into contact with raw meat.

Fish
Fish is good for you and you should aim to eat at least two portions a week, including one portion of oily fish (fresh (not tinned) tuna, mackerel or sardines). However, shark, swordfish and marlin should be avoided.

Tuna should be limited to no more than two steaks a week or four small cans (drained weight of 140g), as all tuna contains levels of mercury that could damage the development of the baby’s nervous system.

Oily fish should also be limited to two portions a week. Avoid shellfish if it is uncooked – it can cause food poisoning.

Nuts
Until recently it was advised that pregnant women avoid peanuts if they or their partner had allergies.  This was thought it may reduce the chances of your baby suffering from a nut allergy.  However these guidelines have now changed as it was not clear from research if avoiding them makes any difference.  If you have a peanut allergy yourself you should of course continue to avoid them but if not you can choose to eat them during pregnancy.

Sugary or fatty foods
Foods such as fast food, fizzy drinks, sweets, biscuits and crisps are often high in calories and have very little nutritional value so they should only be eaten occasionally. These foods can also cause indigestion and heartburn.

Caffeine
Caffeine should be limited to no more than 200mg a day (roughly two mugs of instant coffee, two mugs of tea or five cans of cola).  Remember if you mix and match it all adds up.

Try not to eat in front of the television
Make sure that you’re fully aware when you are eating. Eating while doing other things means that you won’t notice that you’ve eaten and may end up feeling hungry

Supplements to take during pregnancy

Folic acid
An essential B vitamin that helps in the early formation of your baby’s nervous system. Lack of folic acid can cause spina bifida, where the baby’s spine doesn’t close up properly.

Take a folic acid supplement every day, especially in the first 12 weeks of pregnancy.

Good food sources of folic acid include broccoli, green beans, oranges, asparagus, peas, chickpeas and brown rice – but keep taking the supplements too as it's almost impossible to get enough from food alone.

Vitamin D
You must make sure you have enough vitamin D to protect your baby from deficiency, which can cause rickets (weak bones).

The best way to get vitamin D is sunlight. Just 15 minutes in the sunlight, two or three times a week, during the summer months, can produce enough. But remember your sun protection as your skin can be more sensitive in pregnancy.

Only a few foods, such as eggs, and oily fish contain vitamin D naturally; though it is added to some brands of cereals and margarines.

The Foods Standards Agency recommend that pregnant and breastfeeding women take a 10 micrograms (10mcg) supplement of vitamin D each day.

Iron
Iron is found in red meat, pulses (beans), bread, green vegetables and some breakfast cereals.

If you’re eating food containing iron, try to have some food or drink containing vitamin C (such as sweet potatoes, peppers or a glass of orange juice) at the same meal and avoid tea and coffee at meal time to help your body absorb iron.

If your body is low in iron your doctor or midwife may advise you to take iron supplements.