Healthy eating During Pregnancy

Healthy eating during pregnancy is no different to healthy eating at any other time – the importance is balance and ensuring you are eating enough of the essential nutrients vitamins and minerals for both you and your baby.

Top tips for healthy eating

• Eat plenty of protein – lean meat, chicken, fish, eggs, beans and nuts. Also, a great source of iron.

• Eat starchy carbohydrates – whole wheat pasta rice, new potatoes. As this will fill you up and is a good source of fiber

• Eats plenty of fruit and veg – 5 portions a day fresh, frozen or canned.

• Aim for 2 portions of fish a week, including one portion of oily fish to aid brain and eye development for the baby.

• Eat plenty of dairy such as milk cheese, yoghurts and green leafy veg. These are a great source of calcium needed for healthy bones and teeth.

• Ensure you are taking a good quality supplement which include Vitamin D Calcium Iron and folic acid

• Pregnancy is demanding but eating for two only results in extra weight for you to carry. You only need an extra 300 calories in your last trimester – equivalent to a slice of toast and butter!

• Make snacks nutritious – high sugary snacks can contribute to bladder infections and rapid raises in blood sugar often making you tired in the afternoon. Try instead to snack on foods that will sustain energy levels for longer. Smoothies, yogurt, nuts, seeds and vegetables. 

• You may be thirstier than normal. Drink plenty of water and other fluids during the day particularly when you are exercising and in hot weather.

• Gestational diabetes can occur in some women. Minimise the chances by eating 3 meals regularly and cutting excess sugar.

• Ensure you take a good multivitamin throughout pregnancy

For more about healthy eating and the foods to avoid in pregnancy visit NHS website

We also have a large range of Nutritional recipe packs to support your nutrition.