Healthy pregnancy diet

a well as sticking to general healthy eating guidelines – like getting your five-a-day, including whole-grains and choosing more pisces, poultry, lean meats and opting for calcium-rich dairy foods – there are some other authoritative changes you can make to your diet when you ’ ra have a bun in the oven. A balance, healthy diet is all-important for well health and even more sol when you ’ re a mum-to-be – but should you very be eating for two and are some foods completely off the menu ? not surprisingly, you nowadays have a need for extra nutrients to support the growth and development of your pamper but it is possible to achieve the levels required without increasing your food intake. That ’ south because your amaze body becomes more efficient at absorbing nutrients while you ’ re fraught, which allows you to start build stores of vital vitamins and minerals. so with this in mind there ’ s no want to eat for two. It ’ s far more authoritative to focus on the quality of your diet. Follow our guide for choosing nutrient-dense foods to carry you through each stage of your pregnancy.

It is advised that you consult a doctor or accredited health practitioner before embarking on a accessory program or change of diet. Speak to your GP if you suspect you may be at gamble of nutritional insufficiency .

First trimester

Supporting morning sickness Morning sickness is most common in the early on stages of your pregnancy. severity of symptoms can vary greatly and you should speak to your GP or midwife if you ‘re truly struggling. In less austere cases, some life style changes that may be helpful include :Chicken, sweetcorn and noodle soup in a bowl Ginger Use fresh ginger in cook and tea. Ginger is a lifelike antiemetic, so it may help to calm nausea. however, check with your GP or midwife to ensure it is appropriate for you. Ginger is a potent herb which acts pharmacologically, so it may be contraindicated ( undesirable ) in some situations. Top tip
Grate ginger into an methamphetamine cube tray, top with a little water and freeze. When the need strikes, add one or two ice cubes to hot water for a comfort tea. Or, try it in some of the under recipes. Folic acid This is an significant vitamin from the moment you try for a child until the end of week 12 ( at the earliest ) of your pregnancy ; that ’ south why mums-to-be are advised to take a daily 400mcg accessory of folic acid, but don ’ metric ton forget to besides include enough of folate-rich foods in your diet : greens leafy vegetables, such as boodle, broccoli, spinach, Brussels sprouts, leap greens, boodle, okra and fresh peas. Get inspiration from our recipes, below .Spinach, sweet potato and lentil dhal in a bowl Pulses, such as chickpeas, black-eyed beans and lentils. Fruits, like strawberries and oranges. If you ‘re diabetic, have had a former pregnancy with a neural tube defect, or are on a drugs to manage epilepsy, your indigence for folic acid will be greater – follow your GP ’ sulfur advice and supplement accordingly .

Second trimester

many mums claim that this is one of the best stages in pregnancy because, as your pamper ’ second senses develop, you may start to notice them reacting to their environment. You may besides start to feel different yourself with your own enhance sense of preference and smack leading to food cravings or dislikes. These changes are improbable to have an adverse impression, provided your overall diet is balanced and varied. So plan your hebdomadally diet, and arsenic well as following healthy eating guidelines, purpose to include two portions of fish a week, one of which should be an greasy kind like salmon, mackerel, trout or sardines.

constipation is a common trouble during pregnancy, so be indisputable to focus on wholegrain versions of foods, including wheaten bread, cereals or pasta, a well as oats, barley, fruits, vegetables, pulses, nuts and seeds. Keep your fluid intake up by aiming for eight glasses of filter water, herbal tea or diluted juices daily. Try some of the downstairs recipes for inhalation .Marinated lamb steaks with barley salad As your pregnancy progresses, include batch of iron-rich foods in your diet – lean meats like chicken, specially the dark kernel e.g. thighs and pisces, vitamin a well as implant sources, including dried apricots, green leafy vegetable and pulses. The body does n’t absorb iron from plant foods as easily, but by including a source of vitamin C with your meal ( e.g. a methamphetamine of orange juice with your breakfast cereal ) can optimise how much you absorb. Tannins found in black tea reduce the rate of iron assimilation, so enjoy your cuppa an hour before or two hours after your independent meal. Try some of these recipes for inspiration .

Third trimester

indigestion and heartburn can be an issue by and by in your pregnancy. Luckily though, for most people, this is only impermanent, but it can help to have smaller, more frequent meals, and to avoid lying or bending down after eating – even bending to load a dishwasher can aggravate symptoms, so get person else in the class to do that caper. Fatty foods and spices can aggravate symptoms, besides. Your energy requirements do increase during the last shipshape, when you ’ ll need an supernumerary 150-200 calories a day – that ’ s the equivalent of about three oatcakes topped with hummus. Another authoritative nutrient is calcium – your calcium needs double during pregnancy, specially during the last ten-spot weeks when it ’ s being used to strengthen your baby ‘s bones. Despite this, you don ’ t need to eat more because your body adapts to absorb more calcium from the foods you eat. so angstrom well as dairy foods, good sources of calcium include green leafy vegetables, canned pisces with voiced, edible bones ( pink-orange, sardines and pilchards ), almonds ( unsalted ), dry apricots, sesame seeds, bean curd, fortified orange juice and fortified soy milk. Try some of the under recipes for inhalation .Sardines and watercress on toast Another important alimentary for strong, healthy bones is vitamin D, the ‘sunshine vitamin ‘. In our diets we get vitamin D from a limited number of foods chiefly eggs and greasy fish a well as fortified margarines and breakfast cereals. This is why pregnant women are advised to take a 10mcg supplement every day throughout the duration of their pregnancy and while breast-feeding .

Off the menu

Oysters on a platter Your food choices demand a little more manage when you ’ re meaning because certain foods can present a potential risk to your unborn child. It ’ mho best to avoid :

  • Raw or partially cooked eggs and any dishes made with them, like homemade mayonnaise, mousses and some desserts as well as soft-whipped ice cream from a machine – unless made with eggs that carry the British Lion Mark. Eggs carrying the British Lion Mark are safe for pregnant women to eat raw or partially cooked.
  • Raw shellfish and under-cooked meats (be especially cautious about chicken).
  • Soft ripened cheeses like brie, camembert, certain goat’s cheeses as well as blue cheeses like Roquefort.
  • Unpasteurised dairy foods.
  • Soft-serve ice cream from ice-cream vans – the machines used to dispense the ice-cream may harbour listeria.
  • All pâtés, including vegetable and liver and liver products.
  • Pre-prepared salads like potato and coleslaw.
  • Certain species of fish, such as swordfish and marlin, while limiting fresh tuna steaks and other oily fish like salmon, sardines and mackerel to no more than twice a week.
  • Some countries advise against eating cold cured meats like salami, prosciutto and pepperoni as well as smoked fish, although the current UK advice does not restrict these foods.
  • Caffeine – should be limited to 200mg a day – that’s 2 mugs of coffee or 3 cups of tea a day.
  • Alcohol – is best avoided during pregnancy and minimised while breast-feeding.

For more information visit: For more information on breast feeding: Whether you’ve had crazy cravings or are struggling to get the right facts, we’d love to hear your experience of finding the right diet during pregnancy. This page was last update in July 2020.

Kerry Torrens BSc. ( Hons ) PgCert MBANT is a registered dietician with a mail calibrate diploma in individualized Nutrition & Nutritional Therapy. She is a extremity of the british Association for Nutrition and Lifestyle Medicine ( BANT ) and a member of the Guild of Food Writers. Over the stopping point 15 years she has been a contributing generator to a numeral of nutritional and cooking publications including BBC Good Food. ad All health content on is provided for cosmopolitan information alone, and should not be treated as a utility for the medical advice of your own repair or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare supplier. See our web site terms and conditions for more information .

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Category : Healthy