What to eat when pregnant: Your complete guide

During pregnancy, eating a healthy, balanced diet has lots of benefits for you and your little one. 

Your growing baby needs a variety of nutrients for healthy development¹. But with so much information out there about eating healthily during your pregnancy, as well as the things you can and can’t eat, it can be hard to keep track.  

That’s why we’ve put together this complete guide to what to eat when pregnant. From essential nutrients and the key food groups to tasty ideas for healthy meals during pregnancy, we’ve got you covered. You’ll also find inspiration for the best snack foods for pregnancy to help keep your energy levels up!

Eating a healthy, balanced diet with a variety of foods is a great way to get the essential vitamins and minerals you and your baby need². You don’t need to follow a specific diet during your pregnancy (unless your healthcare professional has advised you to do so), and healthy meals during pregnancy don’t need to be expensive or complicated either. 

The Eatwell Guide is a useful tool here, covering the basic food groups we’re exploring below.

It’s no surprise that fruits and vegetables feature on the list of best foods for a pregnant woman to eat. Eating at least five portions a day will help you get all the vitamins and minerals that you need, including fibre, which is important for healthy digestion².

Try to eat two portions of protein-based foods a day. For example, lean meat, fish, soya or tofu, and nuts².

Starchy foods should make up one-third of the food you eat in a day. They’re a very important source of vitamins, fibre, and that all-important energy you’ll need as your baby grows².

Some of the best starchy foods for a pregnant woman include²:

• Bread - opt for wholemeal
• Potatoes, rice, and pasta - opt for wholegrain varieties and leave the skins on potatoes for an extra boost of fibre
• Porridge oats and cereals

And yes, the odd bowl of homemade chips is fine, but aim for oven chips that are lower in salt and fat to keep it healthier overall.

Dairy products like milk, yoghurt, and cheese are good sources of calcium³, as are unsweetened soya drinks and yoghurts that contain added calcium and green leafy vegetables if you’re following a dairy-free diet⁴. 

You should avoid all unpasteurised dairy, and cheeses like brie, camembert, gorgonzola, stilton, and Danish blue should be thoroughly cooked until steaming hot before you eat them⁵.

A healthy pregnancy diet isn’t just about the food you eat; it’s about staying hydrated, too. To avoid dehydration and help with common pregnancy symptoms like tiredness and constipation, drink between 6 and 8 200ml glasses of fluid every day⁶.

Water is the healthiest choice, but tea, coffee, and milk all count towards your fluid intake. Just be careful to limit the amount of caffeine to no more than 200mg per day, and avoid drinks that are high in sugar⁶.

You’ve probably heard the saying ‘eating for two’, but that’s a myth. You don’t need to eat more food than usual during your pregnancy, even if you’re feeling extra hungry. In fact, even during your third trimester, you’ll only need an extra 200 calories a day¹. 

Your body needs folic acid to make red blood cells, and, along with vitamin B12, supports the function of your nerves⁷.

Some of the best foods for a pregnant woman include leafy green vegetables, citrus fruits, beans, and fortified cereals⁷, all of which are good sources of folic acid.

The NHS advise taking 400 micrograms of folic acid each day during the first 3 months of pregnancy, because it can help to prevent conditions such as spina bifida and other developmental problems^{4, 8}.

Healthy meals during pregnancy should include iron, a mineral that’s very important for building and maintaining your muscles. It also helps your body to make red blood cells⁹. In addition, iron supports a healthy immune system, and when you don’t get enough, it can leave you feeling tired and even lead to anaemia¹⁰.

During pregnancy, aim for 30 to 60 mg of iron per day, and you can find it in foods like¹⁰:

• Green, leafy vegetables (spinach and kale, for example)
• Lean meat 
• Legumes and pulses
• Nuts and seeds

Vitamin C increases the amount of iron your body absorbs, so try pairing iron-rich foods with foods like kiwi fruit, oranges, cauliflower, and potatoes⁹.

It’s fairly common to have low iron levels in pregnancy, as you and your baby use a lot of it!¹¹. If you’re concerned about your iron intake, talk to your midwife, who can check your levels and advise whether you need to take an iron supplement⁴.

Calcium is a mineral that helps your baby to develop strong teeth and bones. It also helps manage your blood pressure during pregnancy³. 

Adults (including pregnant women) need 700mg of calcium per day¹². Foods containing calcium include¹³:

• Milk, cheese and yoghurt (choose low-fat versions)
• Lentils, kidney beans, and chickpeas
• Almonds - 6 whole almonds contain around 24mg of calcium

Vitamin D is a hormone that helps regulate the amount of calcium and phosphate your body absorbs. It also supports your muscle and nerve function and your immune system¹⁴.

You need 10 micrograms a day, which, between April and September in the UK, you’ll get from the sunshine (when the skin is exposed to the sunlight). However, during the autumn and winter months, it’s advisable to take a daily supplement to ensure you get enough¹⁵. Speak with your HCP to discuss vitamin D supplementation needs.

You can find vitamin D in foods such as oily fish, egg yolks, and fortified fat spreads, and while they won’t provide the amount you need, it’s a good idea to incorporate them into a few healthy meals during pregnancy⁴.

Protein is a big part of a healthy pregnancy diet. It helps your placenta provide your baby with the nutrients they need to grow¹⁶, and also supports the development of their brain¹⁷.

Protein has plenty of benefits for you, too, including helping your muscles to function16 (which will come in handy when you’re lifting your little one as they grow!) 

You’ll need at least 0.83g protein per kg of body weight every day, with an additional intake of 1 g, 9 g and 28 g per day for the first, second and third trimesters respectively, reaching around 1.2–1.5 g/kg/day in later pregnancy¹⁸.

There are lots of animal and plant-based foods that are rich in protein, including lean meat and poultry, eggs, nuts, beans and pulses. 

Fish is another good source of protein, and you should eat at least two portions a week. Some fish, such as swordfish, marlin, and shark, are on the list of foods to avoid during your pregnancy. You should also limit your intake of oily fish (such as salmon and sardines) to two portions a week because it may contain pollutants harmful to your baby^{5, 2}.

Just like protein, omega 3 fatty acids are important during pregnancy, particularly for the development of your baby’s brain and eyes.

To help meet your needs, aim to eat 2 portions of fish each week, including 1 portion of oily fish (such as salmon or sardines) as well as adding plant sources such as flaxseed oil, walnuts, soya products or rapeseed oil in your diet¹⁹.

Folic acid is one of the most important nutrients during your first trimester. Your body will also need plenty of protein to support your growing placenta as it gets ready to provide oxygen and nutrients to your baby.

At this point in your pregnancy, you might be experiencing nausea and morning sickness, as well as fatigue. Smaller meals more often could well do the trick. 

Why not try a pitta bread filled with fresh spinach and cheese or lean chicken pieces? A bowl of lentil or vegetable soup, followed by some fresh fruit, would also make a small but healthy first-trimester meal.

As your baby’s teeth and bones continue to develop, calcium is a key nutrient during your second trimester. Adding some vitamin D to the menu can help you absorb the calcium you eat, too, while food rich in fibre will help to maintain your energy levels and help to prevent constipation.

Enjoy a jacket potato filled with baked beans, or some mashed sardines and spinach on wholemeal toast for a boost of omega-3. You could also try some pan-fried chicken with cherry tomatoes on a bed of wholemeal pasta.

During your third trimester, iron, calcium, and vitamin D will all help your baby’s growth and development as they put on fat²⁰. As you near the end of your pregnancy, there’s a chance that your vitamin C levels will be lower²¹, so keep this in mind when planning your healthy meals during pregnancy. 

Try some tofu served with wholegrain rice, broccoli, and a sprinkling of nuts. Or enjoy a winter warmer like roasted chicken with a side of cauliflower cheese. 

At this point in your pregnancy, you’ll need an extra 200 calories a day, the equivalent of around 2 slices of wholemeal bread¹. Enjoy the extra calories as an addition to a main meal or save them for a tasty snack during the day.

Coming up with ideas for healthy meals during pregnancy can be a bit of a challenge, but we’ve got you covered, from breakfast, lunch and dinner to the best snack foods for pregnancy. 

We’ve all heard that breakfast is the most important meal of the day and can help you get up and go for the rest of the day. 

Why not try some of our easy-to-make breakfast recipes below? 

• Berry and yoghurt porridge. Made with oats and milk, porridge can provide slow-release energy and calcium, and it’s full of fibre to support digestion. A handful of fresh or frozen berries provides a boost of vitamin C.
• Blueberry and banana smoothie. Tasty fruits blended with creamy Greek yoghurt make for a delicious start to the day.
• Scrambled eggs on wholemeal toast - source of fibre, protein and vitamin D, this is a rise and shine classic.

Whether you’re out and about, heading to work, or staying home with your feet up, here are some pregnancy lunch ideas.

• Chicken and avocado salad. Full of iron, protein and healthy fats, enjoy a cooked chicken breast with avocado slices, strips of red pepper, and a handful of spinach.
• Pitta pizza. Top a wholemeal pitta with tomato puree, grated cheese, lean ham and juicy pineapple, if desired. Pop under the grill until melted and bubbling.
• Chicken soup. Try this tasty combo of shredded chicken, tender vegetables, chicken stock and thyme for a hearty and healthy lunch. 

Find the inspiration you need for nutritious and delicious dinners with our ideas below.

• Salmon tray bake. This simple tray bake is easy to make and a good source of omega-3 fatty acids. A firm family favourite.
• Vegetable lasagne. Seb's mum says, ‘veggie lasagne is a go-to in our house. I like a mix of courgettes, carrots, and aubergines, but the beauty of this recipe is that you can include any veggies you like. I tend to batch cook and freeze it. That way I’ve always got a tasty meal on hand at the end of a busy day.’
• Chilli con carne. A true classic, a warming beef chilli packed with red pepper and onion is tough to beat. Follow a top tip from Sylvie’s mum: ‘I just put all of the ingredients in the slow cooker, combine them well, and leave to simmer. Then all that’s left to do is dig in!’

It can be tempting to reach for high-fat, sugary snacks when your energy levels need a boost, especially during your third trimester. However, it’s best to stick to snacks that give you and your baby the energy and nutrients you need²². 

The best snack foods for pregnancy might include: 

• A dollop of creamy low-fat Greek yoghurt with a few almonds and apple slices
• A slice of malt loaf with low-fat spread
• Carrot sticks with a houmous dip 
• A piece of fresh fruit 
• Two slices of wholemeal toast
• A small bowl of porridge made with semi-skimmed milk

There’s no doubt about it; some of the common pregnancy symptoms can leave you feeling less than your best and affect your appetite, too.

Take a look at our top tips that might help if you’re experiencing morning sickness, constipation, or heartburn.

If you’re struggling with morning sickness, chances are you might not feel up to eating much, so²³:

• Choose bland starchy foods like dry toast, plain crackers, rice, or pasta, which are easier on your tummy
• Stick to cold, rather than hot, foods - sometimes the smell of cooking can make your nausea worse
• Foods containing ginger. Some evidence suggests that ginger may help to ease feelings of nausea 
• Eat little and often, as eating smaller and lighter meals more regularly can stop your tummy from feeling too full or too empty 
• Drink plenty of water - taking small but regular sips can keep you hydrated without upsetting your stomach.

Your changing hormones can leave you feeling constipated during pregnancy. Small changes to your diet may not only help prevent constipation but also ease any discomfort from it. 

Enjoying a diet full of fibre, including wholegrain breads and cereals, fruits, vegetables, lentils, and beans, is a good place to start. You should also make sure that you’re drinking plenty of water²⁴.

If you’re experiencing heartburn, avoiding certain foods and making small changes to your eating patterns could help. Try²⁵:

• Eat smaller meals more often so your stomach doesn’t get too full
• Avoid rich, spicy, acidic or high-fat foods and drinks with caffeine
• Don’t eat too close to bedtime! Try finishing meals at least 3 hours before bed

Yes. There’s no reason why you can’t enjoy spicy food during your pregnancy, as there’s no evidence to suggest that it will harm your baby. However, you may find that it causes or makes heartburn and indigestion worse. If that’s the case, you might want to limit the amount of spicy food that you eat. 

Good sources of iron for vegetarians include²⁶:

• Lentils, beans and pulses
• Nuts
• Brown rice and wholegrain bread 
• Tofu 
• Leafy, green vegetables

Eggs are also a good source of iron if you’re happy to include them in your diet.  

Yes, it’s generally recommended that you take 400 micrograms of folic acid daily during the first three months of pregnancy. You should also take a daily vitamin D supplement⁴. Always speak to your midwife to make sure you’re getting the vitamins you need in the right amount.

Pregnancy cravings can be tough to resist, but it’s important to keep an eye on what you’re eating, as well as how much. 

Whilst there’s nothing wrong with having the odd ‘treat’ here and there, it’s best to stick to a healthy, balanced diet. If you find yourself craving sweet or salty foods, try to limit them. 

If you find that you’re craving non-food items like ice, charcoal, or dirt, always speak to your midwife for advice. This is a condition called ‘pica’, which may be a sign of low iron²⁷.

To build your energy levels back up after a good night’s sleep and avoid the hankering for something sweet, try to enjoy breakfasts that cover the main food groups.

Good options include porridge made with milk and topped with fruit, scrambled eggs with wholemeal toast and tomatoes, and wholegrain cereals with yoghurt.