It is important that you include good sources of iron and zinc every day and don’t always replace meat and fish with cheese.
Vegetarian and vegan diets
Eggs, peas, beans and lentils, soya foods such as tofu, quorn, nuts and seeds are all good choices as meat replacements. If you are a vegan (which means cutting out all animal products from your diet), it is perfectly possible for you and your baby to be healthy but you do need to plan your diet carefully to make sure you get enough vitamin B12, riboflavin (vitamin B2), iron, zinc, calcium and iodine – all nutrients that may be harder to get if you don’t have animal or dairy products.
Your midwife or doctor may suggest that you see a dietitian to help make sure you’re getting everything you and your baby needs.
Aim to eat at least four portions of calcium-rich foods every day. These include calcium-fortified soya milk or another calcium fortified milk alternative, tofu, dark green vegetables (such as broccoli, spinach and kale), dried fruit, nuts and seeds.
To get enough vitamin D, use vitamin D-enriched soya milk or margarine and take a vitamin D supplement that's suitable for vegans in pregnancy. You are likely to need a supplement containing vitamin B12 and iodine.
Good protein sources for vegans include soya products, beans, nuts, seeds and grains. It can be useful to include fortified foods in your diet, such as mineral and vitamin-enriched soya milk or other milk alternatives and cereals
You may have a special diet – for example you could:
- have to avoid certain foods because you have coeliac disease
- have an allergy that means you can’t eat certain foods or groups of foods
- have a medical condition that limits your food choices.
Ask to be referred to a dietitian for advice on how to make sure you're getting everything you and your baby need during pregnancy. If you are diabetic your healthcare team will help you manage your eating during pregnancy.
Runny egg lovers rejoice! A safety committee has stated that UK eggs with the Red Lion mark are safe to eat raw or lightly-cooked in pregnancy.
Vegan and vegetarian diets are safe in pregnancy as long as they are well-balanced. Our midwife Amanda explains.
If you’re struggling with morning sickness, or finding it hard to get up in the morning, breakfast is probably way down your list of priorities in pregnancy. We look at why it’s worth getting up for.
How much should you eat in pregnancy? During most of your pregnancy you do not need to take in extra calories (over the recommended 2,000 a day for women). In the third trimester you should eat an extra 200 extra calories a day.
Choosing healthy foods is very important but the amount you eat is important too.
In pregnancy it's important to eat well. If you are used to eating foods that are high in sugar, salt and fat, you can make a few changes that will be good for you and your baby.
During pregnancy eating small more frequent meals can help with sickness. If you want a snack, there are lots of healthier options.
These healthy pregnancy recipes are great for your main meal of the day, when you have a little more time to prepare, cook and eat food.
ℹLast reviewed on August 1st, 2016. Next review date August 1st, 2019.