Pregnancy Healthy Diet Tips: Food to Eat & Avoid in Pregnancy

If you've recently found out that you are pregnant, you might be wondering about healthy eating during pregnancy. We take a look at the type of foods to eat during pregnancy and food to avoid in pregnancy.

You will probably have a lot of questions about a healthy pregnancy diet, ranging from whether you can still have your daily takeaway coffee, to if your current craving for cheese sandwiches is OK, and what type of pregnancy supplements you should take.

Healthy Pregnancy Diet Basics

When it comes to pregnancy nutrition, healthy eating during pregnancy is no different to healthy eating at any other time – it’s just particularly important to ensure that you are eating enough of the essential nutrients, such as protein, carbohydrates, vitamins, and minerals, for both you and your baby.

A balanced diet includes a wide range of foods from 5 different food groups:

Fruit and vegetables

Fruit and veg should make up just over a third of the food we eat each day. Aim to eat at least five portions of a variety of fruit and veg each day. Choose from fresh, frozen, canned, dried or juiced. A portion is any of these: 1 apple, banana, pear, orange or other similar-size fruit, 3 heaped tablespoons of vegetables, a dessert bowl of salad, 30g of dried fruit or a 150ml glass of fruit juice or smoothie. Limit the intake of fruit juices, smoothies and dried fruit as they are high in sugar.

Starchy carbohydrates (bread, cereals, rice etc.)

Starchy food is an important part of a healthy pregnancy diet which will provide energy for you and for the baby to grow. Choose higher-fibre, wholegrain varieties when you can such as wholewheat pasta, brown rice, or simply leaving the skins on potatoes. Wholegrain food contains more fibre than white or refined starchy food, and often more of other nutrients. We also digest wholegrain food more slowly so it can help us feel full for longer plus help to prevent constipation and piles.

Dairy foods (milk, cheese, yoghurts etc)

Try to have some milk and dairy food (or dairy alternatives) - such as cheese, yoghurt and fromage frais. These are good sources of protein and vitamins, and they're also an important source of calcium, which are important for the mother's and baby's teeth and bones. Choose low fat varieties when you can as some dairy food can be high in fat and saturated fat, but there are plenty of lower-fat options to choose from.

Protein (meat, poultry, fish, beans, nuts, soya etc.)

Choose foods rich in protein such as lean meat, chicken, fish, eggs, beans and nuts. Some of these foods are very good sources of iron. Beans, peas and lentils are good alternatives to meat because they're naturally low in fat and they're high in fibre, protein, vitamins and minerals.

Foods containing fat and sugar

Other good food for pregnancy is food containing fat and sugar, which also form part of a balanced diet. However, you need to eat more fruit and vegetables and starchy carbohydrate foods, moderate amounts of dairy and protein foods and just a few fatty and sugary foods.

If you are struggling to eat due to suffering from nausea, you may find that eating little and often is better for you. Or, sticking to relatively bland, starchy foods such as crackers and pretzels can help. It is important to stay hydrated as dehydration can make nausea worse and sipping something like a glass of iced water with lemon can be refreshing.

Public Health England’s Eatwell Guide gives you a good overview of a healthy, balanced diet.

Food To Avoid In Pregnancy

Some foods pose a particular risk during pregnancy, either because of the way they are produced, or high levels of certain nutrients or substances they contain. There are certain foods to avoid in pregnancy, as follows:

Meat To Avoid During Pregnancy

Don’t eat raw, undercooked, or cured meats (like salami or Parma ham) unless they are cooked. You can eat steak if it is cooked well. This is because uncooked meat may contain harmful bacteria and viruses that cause food poisoning.

Don’t eat liver or liver products such as liver pâté or liver sausage, as they may contain large amounts of vitamin A, which could harm your baby.

Don’t eat any type of pâté, including vegetable pâté. This is due to the risk of listeria.

Fish To Avoid During Pregnancy

Don’t eat shark, marlin, and swordfish. This is because mercury levels in these types of fish are high and can damage your unborn baby’s developing nervous system.

Limit tuna intake to no more than 2 servings if fresh, or 4 small cans a week, because the mercury levels in these fish are high and can damage your baby’s developing nervous system. This also applies before conception and during breast-feeding.

Don’t have more than two portions of oily fish a week, such as salmon, mackerel, sardines, and trout. Do however include one portion every week for important Omega-3.

Don’t eat raw shellfish, as it may contain harmful bacteria and viruses that cause food poisoning. However, shellfish that is part of a hot meal and has been thoroughly cooked is fine.

Dairy Products To Avoid During Pregnancy

Don’t drink unpasteurised goat’s or sheep’s milk or eat their milk products, or eat cheese made from unpasteurised milk.

It’s recommended that you don’t eat mould-ripened soft cheese, such as camembert or brie Mould-ripened blue cheese, like Danish blue, gorgonzola and Roquefort are also a no. This is due to the amount of water in the cheese, which can be a breeding ground for bacteria.

Eggs To Avoid During Pregnancy

Avoid raw or partially cooked eggs that are not British Lion stamped.

Don’t eat duck, goose, or quail eggs, unless cooked thoroughly until the whites and yolks are solid.

Vitamin A: Avoid During Pregnancy

Avoid supplements containing vitamin A – check the label. Beta carotene is safe.

Alcohol: Avoid During Pregnancy

Don’t drink alcohol. The Chief Medical Officers for the UK recommend that if you’re pregnant or planning to become pregnant, the safest approach is not to drink alcohol at all to keep risks to your baby to a minimum. Drinking in pregnancy can lead to long-term harm to the baby, with the more you drink, the greater the risk.

Don’t Skip Breakfast

Breakfast provides a vital boost to energy and nutrient levels, so make sure you get every day off to a great start for you and your baby.

Foods To Eat During Pregnancy

The following are types of foods to eat during pregnancy and healthy food that you should base your diet on when you are eating when you are pregnant.

In addition to eating a wide variety of foods, always remember to take extra care with hygiene when it comes to preparing and eating food, and take precautions to safeguard you and your baby's wellbeing. This is because your immune system tends to be slightly less effective during pregnancy, leaving you more vulnerable to tummy bugs and upsets so extra care is needed.

Fruit And Vegetables To Eat During Pregnancy

Eat lots of fruit and vegetables. Aim for a wide variety and at least 5 servings every day. Fresh, frozen, canned, and dried all count.

Wash fruit, vegetables, and salads thoroughly before eating, even pre-packaged types that are washed and ready to eat. This is because of the risk of toxoplasmosis.

Carbohydrates To Eat During Pregnancy

Base every meal on starchy foods like bread, potatoes, rice, pasta, chapatis, yams and cereals. These provide energy for you and for your baby to grow. They can also be a good source of fibre; help you feel full and combat fatigue.

Eat more fibre rich foods such as wholegrain breads and pasta, brown rice, wholegrain or high fibre breakfast cereals, pulses, fruit, and vegetables to help prevent constipation and piles.

Protein And Meat To Eat During Pregnancy

Choose foods rich in protein such as lean meat, chicken, fish, eggs soya, beans, and nuts. These foods are also great sources of iron.

Cook all meat and poultry thoroughly so that there is no trace of pink or blood and wash all surfaces and utensils after preparing raw meat. Store raw meats at the bottom of the fridge and use a separate chopping board. This reduces the risks of toxoplasmosis and salmonella.

Reheat ready-to-eat poultry and cooked chilled meals thoroughly and ensure they are piping hot before they are eaten.

Make sure that raw foods are stored separately from ready-to-eat foods to reduce the risk of food poisoning.

Fish to Eat During Pregnancy

Aim for two portions of fish each week, one of which should be oily. Oily fish includes salmon, trout, sardines, and pilchards, which are important for supplying the baby with long-chain fatty acids (AA, EPA and DHA), which is important for the development of the eyes and brain.

If you never eat oily fish speak to your midwife about taking a pregnancy supplement which provides Omega-3 DHA, such as Pregnacare Plus. Pregnacare Plus provides all the benefits of Pregnacare Original but also includes an Omega-3 , high purity fish oil capsule with DHA.

Maternal intake of DHA contributes to the normal development of the eyes and brain of the foetus. A beneficial effect is obtained with a daily intake of 200mg DHA in addition to the recommended daily intake of 250mg DHA/EPA for adults.

You can eat tuna, but limit intake to no more than 2 servings if fresh, or 4 small cans a week, because the mercury levels in these fish are high and can damage your baby’s developing nervous system. This also applies before conception and during breast-feeding.

Dairy Products To Eat During Pregnancy

Eat plenty of dairy foods such as milk, cheese, and yoghurts. Dairy foods are a major source of calcium, important for your and your baby’s teeth and bones. Choose low fat varieties when you can. If you prefer dairy alternatives, such as soya drinks and yoghurts, go for unsweetened, calcium-fortified versions. You can eat some types of cheese during pregnancy, including any hard cheese including cheddar and parmesan, soft cheese made from pasteurised milk, including feta, halloumi, mozzarella, cream cheese and processed soft cheeses like Dairylea, ricotta, Boursin, and cottage cheese. You can also eat blue hard cheese, including Stilton. And it’s OK to eat any kind of baked cheese if it is bubbling hot and cooked through. For more information, read our post on the types of cheese you can eat during pregnancy.

Only drink pasteurised or UHT milk or if only raw or unpasteurised milk is available, boil it first.

Eggs to Eat During Pregnancy

Try to only eat British Lion eggs, which are eggs with a lion stamp on them. These can be eaten fully cooked, partially cooked, and raw (e.g. fresh mayonnaise and mousse). For eggs that are not British Lion, only eat these if the whites and yolks are cooked thoroughly until solid.

Caffeine During Pregnancy

You can still have caffeine but limit it to no more than 200mg a day. Don’t forget that cola, hot chocolate, chocolate bars and energy drinks also contain caffeine. This is because caffeine during pregnancy can increase the risk of low birth weight and miscarriage.

Drinking Water During Pregnancy

Drink plenty of water and other fluids. Pregnant women dehydrate more quickly than normal so drinking plenty of water and other fluids is important, especially when exercising or if the weather is hot.

Healthy Pregnancy Diet & Nutrition Tips

For a healthy diet during pregnancy, follow the following healthy pregnancy diet tips:

Eat Little And Often

You may find that eating little and often is better for you, especially if you are struggling with your appetite due to nausea.

The Right Balance Of Fruit And Veg

Fruit and veg should make up just over a third of the food you eat each day when pregnant. Make sure you eat at least 5 portions of a variety of fruit and vegetables every day. with a greater emphasis on veg than fruit. This is especially important during pregnancy because fruit and vegetables are a good source of vitamins and minerals, including folate, vitamin C and potassium, and an excellent source of dietary fibre, which can help to maintain a healthy gut. Frozen, tinned and dried fruit and vegetables all help, but try to limit the juices and smoothies you consume, given their high sugar content.

A portion is any of these: 1 apple, banana, pear, orange or other similar-size fruit, 3 heaped tablespoons of vegetables, a dessert bowl of salad, 30g of dried fruit or a 150ml glass of fruit juice or smoothie.

Starchy Carbs – Wholemeal

Make sure you base meals on potatoes, bread, rice, pasta or other starchy carbohydrates, choosing wholegrain versions where possible. This is to make sure you have enough energy from food when you are pregnant, to help both you and the baby grow. Choose higher-fibre, wholegrain varieties of carbs when you can such as wholewheat pasta, brown rice, or simply leaving the skins on potatoes. This is because wholegrain food contains more fibre than white or refined starchy food.

Choose Dairy Or Dairy Alternatives

Have some dairy or dairy alternatives (such as soya drinks); choosing lower fat and lower sugar options where possible because dairy food can be high in fat and saturated fat. Dairy is a good source of protein and vitamins, and they're also an important source of calcium, which are important for the mother's and baby's teeth and bones.

Pick Protein-Rich Foods

Choose foods rich in protein such as lean meat, chicken, fish, eggs, beans and nuts. Some of these foods are very good sources of iron. Beans, peas and lentils are good alternatives to meat because they're naturally low in fat and they're high in fibre, protein, vitamins and minerals. Aim for at least two portions of fish a week, including a portion of oily fish, as fish is a good source of many vitamins and minerals.

Small Amounts Of Oils And Spreads

Eat oils and spreads in small amounts and try to choose unsaturated oils and spreads.

Stay Hydrated

Aim to drink 6-8 glasses of fluid every day. Pregnant women dehydrate more quickly than normal and so drinking plenty is important, especially if the weather is hot. Water, lower fat milk, fruit juice, smoothies, sugar-free drinks plus tea and coffee all count towards your fluid consumption. However, limit tea and coffee as they contain caffeine.

Make Snacks Nutritious

Try to make nutritious, healthier snack choices. This can include oatcakes, houmous, currant buns, plain yoghurt, vegetable crudités, fresh fruit and nuts. Avoid foods which are high in fat, salt and sugar.

Pregnancy Food FAQs

Here are some of the frequently asked questions about pregnancy foods and eating during pregnancy:

Q. Now That I’m Eating For Two, Can I Eat Twice As Much As Before?

A. In short, no. Falling for the myth of eating for two is likely to result in excessive weight gain, which is not good for you or your baby. Your body becomes more energy efficient during pregnancy to meet the increased energy needs, so you only need to eat slightly more e.g. the odd extra slice of bread or one or two healthy snacks each day. Read more about pregnancy myths about food.

Q. I’ve Been Having Strong Food Cravings – Does This Mean I Am Deficient In Something?

A. Cravings or aversions to food vary between women and even between pregnancies for the same woman. We don’t really know why food cravings or aversions occur, but they are likely to be caused by hormonal changes to taste and smell rather than any specific deficiencies for vitamins or minerals. For many women food cravings or aversions are unlikely to be harmful but if the craving is for unusual foods or excessive quantities, then it is important to discuss this with your midwife or GP. Find out mote about the nation’s weirdest pregnancy cravings.

Q. Is It True That Eating Spicy Food Will Bring On Labour?

A. No. Eating spicy food close to a due date may cause tummy upsets but that is as close to bringing on labour as you might get. So, if you enjoy spicy foods, you are safe to carry on eating these throughout the whole pregnancy.

Q. Can I Eat Peanuts During Pregnancy?

A. You can eat peanuts when you're pregnant. Only avoid eating peanuts if you're advised to by a healthcare professional or if you have an existing nut allergy. If you are in any doubt please ask your doctor or midwife.

Q. What Happens If I’ve Already Eaten Something Considered Risky?

A. Try not to worry! If you weren’t ill or didn’t develop any symptoms, e.g. of food poisoning, it's unlikely to have affected you or your baby.

Make sure to talk to your doctor or midwife if you're concerned or worried about something you've eaten or want to eat.

Supporting Pregnancy Nutrition With Supplements

You might be wondering what vitamin supplement you need to take during pregnancy. Find out more in our post on reasons to take a combined pregnancy supplement.

Our Pregnacare range of pregnancy supplements has been carefully developed to provide important nutritional support throughout all of pregnancy. Each of our pregnancy supplements includes 400μg folic acid and 10μg of vitamin D, the exact levels as advised by the UK Department of Health during pregnancy and breastfeeding. Vitamin D helps maintain normal teeth, bones, muscle function and the immune system. Supplemental folic acid intake increases maternal folate status†. Low maternal folate status is a risk factor in the development of neural tube defects in the developing foetus. Folic acid is also beneficial beyond 12 weeks as it contributes to maternal tissue growth during pregnancy.

†The beneficial effect is obtained with a supplemental folic acid daily intake of 400µg for at least one month before and up to three months after conception.