Pregnancy Nutrition: What to Eat and What to Avoid

Aug 12

3 min read

Eating well during pregnancy is one of the most important things you can do for your baby’s development and your own health. You do not need to eat for two — that is a myth. What you do need is a varied, balanced diet rich in the right nutrients. Here is a practical, straightforward guide to pregnancy nutrition from the first trimester to the last.

Healthy food for pregnancy nutrition — fresh fruit, vegetables and wholegrains

Do I Really Need to Eat More During Pregnancy?

For the first six months of pregnancy, you do not need any extra calories at all. In the third trimester (from around 28 weeks) the NHS recommends an additional 200 calories per day — roughly the equivalent of two slices of wholegrain toast. Quality matters far more than quantity. Focus on nutrient-dense foods rather than simply eating more.

Key Nutrients for a Healthy Pregnancy

Folic acid — essential in the first 12 weeks to reduce the risk of neural tube defects such as spina bifida. The NHS recommends 400mcg daily from before conception until 12 weeks. Women at higher risk may be prescribed 5mg by their GP
Vitamin D — supports your baby’s bone and teeth development. The NHS recommends 10mcg daily throughout pregnancy and breastfeeding. Most people in the UK do not get enough from sunlight alone
Iron — your blood volume increases significantly during pregnancy, making iron essential to prevent anaemia. Good sources include lean red meat, leafy green vegetables, lentils, and fortified cereals. Eating vitamin C alongside iron-rich foods helps absorption
Calcium — vital for your baby’s developing bones and teeth. Found in dairy products, fortified plant milks, broccoli, kale, and tinned fish with bones such as sardines
Omega-3 fatty acids — support your baby’s brain and eye development. Found in oily fish such as salmon, mackerel, and sardines. The NHS recommends up to two portions of oily fish per week during pregnancy
Protein — essential for your baby’s growth and the development of new tissue. Good sources include lean meat, fish, eggs, beans, lentils, tofu, and dairy
Iodine — important for your baby’s brain development and thyroid function. Found in dairy products, fish, and eggs. Iodine deficiency is increasingly common in the UK

Foods to Eat Plenty Of

Fruit and vegetables — aim for at least five portions a day, fresh, frozen, or tinned
Wholegrains — brown rice, wholegrain bread, oats, and wholemeal pasta for sustained energy and fibre
Lean protein — chicken, turkey, fish, eggs, beans, and lentils
Dairy or fortified alternatives — milk, yoghurt, and cheese for calcium and protein
Healthy fats — avocado, nuts, seeds, and olive oil
Water — staying well hydrated is essential throughout pregnancy. Aim for at least six to eight glasses a day

Foods to Avoid During Pregnancy

Some foods carry a risk of harmful bacteria or substances that can harm your baby. The NHS advises avoiding the following during pregnancy:

Raw or undercooked meat and poultry — risk of toxoplasmosis and salmonella
Liver and liver products — very high in vitamin A, which in large amounts can harm your baby
Unpasteurised cheeses — such as brie, camembert, and some blue cheeses. Risk of listeria
Raw or partially cooked eggs — unless they carry the British Lion mark, in which case they are safe to eat runny
High-mercury fish — shark, swordfish, and marlin should be avoided. Tuna should be limited to four tins or two fresh steaks per week
Alcohol — the NHS advises that no amount of alcohol is safe during pregnancy
Caffeine — limit to no more than 200mg per day (roughly one to two cups of coffee). High caffeine intake has been linked to low birth weight and miscarriage

Managing Morning Sickness and Food Aversions

If you are struggling with nausea or food aversions in the first trimester, eating well can feel impossible. Try eating small, frequent meals rather than large ones, choosing bland foods such as toast, crackers, or plain rice, staying hydrated with small sips of water, and eating something before getting out of bed in the morning. The most important thing is to keep something down — your baby will draw on your body’s reserves in the early weeks.

Monitoring Your Baby’s Growth

Good nutrition directly supports your baby’s growth throughout pregnancy. If you have any concerns about whether your baby is growing well — or if you simply want extra reassurance — a private wellbeing scan at MyBaby Ultrasound in Camberley can check your baby’s growth, movements, amniotic fluid levels, and heartbeat at any stage from 16 weeks. Scans start from just £70, with no referral required.