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Key takeaways

• Eating a healthy diet supports your baby's growth and your well-being.
• Focus on key nutrients like folic acid, iron, calcium, and protein.
• Weight gain during pregnancy is normal and supports your baby and body.
• You do not need to "eat for two" during pregnancy.

The building blocks of a healthy pregnancy diet

Eating a healthy and nutritious diet is very important during pregnancy. Your baby relies on you to provide the right balance of nutrients. This helps them grow and develop properly.

A good diet can also reduce the risk of complications. It can make your recovery and healing easier after birth.

You do not need to follow a special diet. It is important to eat a variety of different foods every day. This ensures you get the right balance of nutrients for you and your baby. There are some foods which you must avoid during pregnancy.

Folic acid

Folic acid is vital for your pregnancy. It helps your baby's spine develop properly. It's important because it helps protect your baby against developing certain conditions affecting the brain and spine (known as neural tube defects, like spina bifida).

You should take a daily folic acid supplement. This should be 400 micrograms (mcg) until the end of your first trimester (12 weeks). If you haven't started taking it yet, it's best to begin as soon as you can.

Some foods naturally contain folate, which is a form of folic acid. Good sources include green leafy vegetables like broccoli and Brussels sprouts, as well as other foods such as:

• Peas
• Lentils
• Beans
• Yeast
• Beef extracts
• Oranges
• Orange juice
• Wheat bran
• Other wholegrain foods Some foods, like breakfast cereals, may have folic acid added to them. You will still need to take a daily folic acid supplement.

Higher doses of folic acid

Your midwife or GP may ask you to take a larger amount of folic acid (5 mg). This may happen if you have had a baby with a neural tube defect before. It may also be needed if someone in your close family has a neural tube defect.

Other reasons for needing a larger amount of folic acid include:

• Taking epilepsy medicines
• Having diabetes
• Having coeliac disease
• If your weight is in a higher range (a BMI of 30 or more)
• If you have a blood disorder that affects your red blood cells (sickle-cell anaemia or thalassaemia)

Iron

You need iron to make red blood cells for both you and your baby. Red blood cells carry oxygen around your body. The amount of blood in your body increases by about 50% when you are pregnant.

This means more iron is needed to make extra red blood cells. Your baby gets the iron they need from you. This can cause your iron levels to fall, which may lead to a condition where you don't have enough healthy red blood cells (anaemia).

Most people can get enough iron by eating a healthy, balanced diet.

Foods that contain iron include:

• Red meat, oily fish, and eggs
• Green leafy vegetables like broccoli or spring greens
• Beans, soya beans, tofu, nuts, and dried fruit
• Wholemeal bread and fortified breakfast cereals

How to absorb more iron

Foods containing vitamin C can help your body absorb iron. These include:

• Kiwi fruit
• Oranges
• Potatoes
• Cauliflower
• Broccoli
• Brussels sprouts

Drinking tea and coffee can make it harder for your body to absorb iron. It is best to avoid them with meals, especially if you are anaemic.

You may be offered a low dose iron supplement by your midwife to take for the duration of your pregnancy.

Calcium

Calcium is vital for making your baby's bones and teeth.

Good sources of calcium include:

• Milk, cheese, and yoghurt
• Green leafy vegetables like rocket, watercress, or curly kale
• Tofu, soya drinks with added calcium, and bread made with fortified flour
• Fish where you eat the bones, such as sardines and pilchards

Protein

Protein provides the building blocks for your baby to grow. You should eat some protein-rich foods every day.

Sources of protein include:

• Meat (avoid liver), fish (avoid fish with high mercury content), and poultry
• Eggs, beans, pulses, and nuts Choose lean meat and remove the skin from poultry. Try not to add extra fat or oil when cooking meat.

Plant-based sources of protein like beans, chickpeas, and lentils are great. They are naturally low in fat and provide protein, fibre, vitamins, and minerals. If you follow a plant-based diet, you may need to take vitamin B12.

Understanding pregnancy weight gain

There are no official guidelines for how much weight you should gain in pregnancy in the UK. This is because everyone is different. The weight you gain is made up of many things, not just your baby or body fat.

The key is to keep your weight gain at a safe and healthy level for you and your baby.

Most pregnant women gain between 10kg and 12.5kg (22lb to 28lb). Most of this weight is gained after week 20. Much of the extra weight is due to your baby growing.

Your body also stores fat to get your body ready for breastfeeding. Other factors that contribute to weight gain include:

• A larger uterus
• The placenta
• Increased blood volume

You do not need to eat any extra food during the first six months of pregnancy. After that, you only need an extra 200 calories a day. This is roughly half a sandwich.

Do not diet or try to lose weight while you are pregnant. This is not healthy for you or your baby. You may both miss out on important nutrients.

Body mass index (BMI) and weight gain

The amount of weight that's healthy for you to gain can depend on your weight at the start of your pregnancy. At your first antenatal visit, your midwife will check your weight and height. They use these to work out a measure called body mass index (BMI). This is based on your weight before pregnancy. Your midwife or GP may have special advice for you if your BMI is over 30 or below 18.5.

BMI is a measure that uses your height and weight to check if you are in a healthy weight range. If you have a high or low BMI, you will get extra advice and care during your pregnancy.

BMI for different ethnicities

The healthy BMI range can differ for different ethnicities. For people of White heritage, a BMI between 18.5 and 24.9 is healthy.

For people with the following family backgrounds, a BMI between 18.5 and 23 is healthy:

• South Asian
• Chinese
• Other Asian
• Middle Eastern
• Black African
• African-Caribbean Your midwife or specialist will discuss your target weight gain with you.

Pregnancy food myths: busted

The "eating for two" myth

You do not need to "eat for two" during pregnancy. Your body does not need any extra calories until the third trimester. At this point, you may need around 200 more calories per day.

Eating lots of extra food will not make you or your baby healthier. This can make it more likely for you to gain too much weight. Too much weight gain can sometimes lead to health problems, such as a type of diabetes that can happen in pregnancy (gestational diabetes).

It is important to listen to your body and eat a healthy, balanced diet. Focus on managing your portions. Your baby does not need you to eat lots more to get all they need to grow.

Pregnancy cravings

Not everyone experiences cravings when they are pregnant. Some people do, and they may even crave foods they did not like before. Cravings are not always about being hungry.

They are about wanting specific food or drinks. They can be very difficult to resist.

You might get cravings, or you might not. It is normal if you do not have any cravings at all. If you have pregnancy cravings, they usually start at the end of your first trimester.

They often get stronger in the second trimester. By the third trimester, they usually start to go away.

Food cravings are usually nothing to worry about. However, if you start craving things that are not food, speak to your midwife or GP. You should also talk to them if cravings stop you from having a healthy, balanced diet.

Why cravings happen

More research is needed to fully understand why cravings happen. One possible cause is that hormonal changes in pregnancy can change your sense of smell and taste. Some people notice a strange, metallic taste in their mouth.

Others have a more sensitive sense of smell. They may dislike the smell of certain foods they did not mind before.

You may also go off certain foods and drinks. Common things people go off are alcohol and drinks with caffeine.

This can be a good thing, as you should avoid alcohol and limit caffeine during pregnancy. You might also dislike fatty foods or the smell of meat.

Adapting your diet for vegetarian and vegan needs

If you have a special diet, speak to your GP or midwife. They can advise you on how to ensure you get all the nutrients you and your baby need. They may offer a referral to a dietitian for advice.

If you follow a varied and balanced vegetarian or vegan diet, you should get all the nutrients you and your baby need. Vegetarians typically avoid meat and fish but eat eggs, dairy products, and all plant-based foods. Vegans typically eat only plant-based foods.

It is important to plan your diet carefully to ensure you get enough nutrients that are found more in animal or dairy products. You may need to add or increase certain foods in your diet.

Key nutrients on a plant-based diet

Good plant-based sources of protein include:

• Peas
• Beans
• Lentils
• Nuts
• Seeds
• Soya foods such as tofu, Quorn, textured vegetable protein, and tempeh
• Grains

Vegetarians can also get protein from eggs and dairy products.

If you follow a vegan diet, it's important to pay special attention to getting enough of certain vitamins and minerals. You may need to take a vitamin B12 supplement, as this is mainly found in animal products. Other important nutrients to monitor include:

• Vitamin D
• Iron
• Calcium
• Iodine

Try not to rely on dairy products like cheese as a replacement for fish or meat, as cheese has a lot of fat.

Eating well while breastfeeding

You do not need to follow a special diet while you are breastfeeding. It is a good idea to eat a healthy diet with a variety of foods every day. A healthy diet includes at least five portions of a variety of fruit and vegetables daily.

Healthy eating tips

Starchy foods are an important source of energy. These include:

• Potatoes
• Bread
• Pasta
• Rice

Choose higher fibre or wholegrain varieties where possible.

Plenty of fibre is important. Good sources include:

• Wholemeal bread
• Breakfast cereals
• Brown rice
• Pulses like beans and lentils
• Fruit and vegetables

Fibre can help with constipation, which is common for new mums after giving birth.

Protein foods include:

• Beans
• Pulses
• Fish
• Eggs
• Lean meat

Dairy or dairy alternatives like milk, cheese, and yoghurt provide calcium and protein. Choose lower-fat and lower-sugar products where possible.

It is important to drink plenty of fluids. Have a drink beside you when you settle down to breastfeed. Water, lower-fat milks, and lower-sugar or sugar-free drinks are good choices.

Everyone, including breastfeeding women, should consider taking a daily supplement containing 10 micrograms (mcg) of vitamin D. You can get all other vitamins and minerals you need by eating a varied and balanced diet.

Healthy snack ideas that are quick and simple include:

• Fresh fruit with a handful of unsalted nuts
• Lower-fat, lower-sugar yoghurts or fromage frais
• Hummus with bread or vegetable sticks
• Fortified lower-sugar breakfast cereals
• Milky drinks or a 150ml glass of 100% unsweetened fruit juice