What You Should Eat During Pregnancy


Knowing what you can and can’t eat during pregnancy can be confusing. But making sure you stick to a healthy diet is important for both you and your baby.

You don’t need to go on a special diet during pregnancy. It is important to eat a healthy diet with a variety of different foods, to help gain a good balance of nutrients.

You should expect to consume more calories for energy. But it is a myth that you need to “eat for two”, even if you’re expecting twins or triplets.


What Should I Eat During Pregnancy?

The Food Standards Agency suggest you eat a variety of foods from the four main  groups. Examples are below:

Fruits and vegetables – Fresh, frozen or tinned, you should aim for at least give portions a day.

Starchy food – These include, bread, potatoes, rice and pasta. Wholegrain options are healthier for you.

Protein rich foods – Lean meat, chicken, fish and eggs. Along with beans and lentils.

Dairy foods – Milk, cheese and yoghurt contain calcium. Dairy products are a good source of iodine which helps towards your baby’s development.

One thing that you should definitely do is mix up your diet. Don’t rely on the same foods every day. By varying your diet, you will deliver a mix of nutrients to your baby.

Pregnant women need to get more protein in their diet as well as vitamins and minerals such as folic acid and iron.


What Shouldn’t I Eat During Pregnancy?

There are a range of foods which have caused debate over their safety during pregnancy.

Soft cheese – One such food is soft cheese. Soft cheeses such as brie and feta were once considered harmful because they can cause illness. More recent studies show soft cheese during pregnancy is fine to consume, as long as it’s made with pasteurized milk.

Raw seafood – Raw seafood and undercooked meat are possible sources of bacteria that could cause illness for you or your unborn child.

Alcohol – Alcohol should also be completely cut from your diet. Drinking alcohol during pregnancy has resulted in physical defects, learning disabilities and emotional problems in children.

Vegetarians and those with medical conditions like diabetes or anaemia should speak to a healthcare professional to seek nutritional advice. Dietitians can also help to plan out a healthy diet for the duration of your pregnancy.

We wish you the best of luck for your pregnancy. For more health related articles head over to our blog.