Woman eating a strawberry
The best foods to eat
Discover the best foods and nutrients pregnant women should eat to nurture their growing bump and give their little one the best possible start in life.
1min

Morning sickness

Suffering from morning sickness? Eating at least a small breakfast can help reduce the symptoms, we have some scrummy recipes you can try. You also don’t have to cut out your morning coffee, but it’s recommended to not have more than 200mg of caffeine a day.

How many calories

Most expecting mums think that they need to eat for two when pregnant, but they only need an extra 200 calories a day in their last trimester when their babies weight increases to get ready for birth. That’s the equivalent of two small bananas a day, so not as much as you may think!

Varied diet

A baby’s first food is the amniotic fluid in the womb & what you eat when pregnant will change its flavour. Babies remember the flavours they first tasted there & appear to like them more. So eating a varied diet whilst expecting is great for their development in learning to love more foods!

 

A pregnant woman preparing food
Avocado toast with boiled eggs
VItamin D

This keeps bones, teeth and muscles healthy as well as immune systems. It can be found in oily fish such as salmon, eggs. as well as red meat. It’s really tricky to get the amount you need from food alone, so the NHS advises all adults, including pregnant and breastfeeding women, take a supplement containing 10 mcg. 
Some almonds in a glass jar
Iron

Found in red meat, beans, nuts dried fruit and most dark-green leafy veggie to help make healthy red blood cells. During your last trimester your digestive system will adapt to absorb about 50% more iron than it did at the beginning of your pregnancy. Your body is naturally very clever!
A hand holding some leafy greens
Calcium

Helps build strong bones and teeth. You can find it in milk and dairy foods like cheese and yogurt, also build up your plate with veggies like kale, cabbage and broccoli trees as these contain a significant amount too.
Plate with salmon fillet, vegetables, potato wedges and lemon wedges
Omega 3s

Are fatty acids that are needed for your babies’ brain and eye development. Eating oily fish like salmon, mackerel and sardines once or twice a week will provide you and your bump with all you need. Your body will accumulate the additional long-chain omega-3’s to fuel the rapid brain growth that occurs in the last trimester.
A woman sitting on a sofa with a plate of sliced orange
Folic acid

For healthy blood cells and can help reduce birth defects, such as spina bifida. Find this in your broccoli trees, oranges as well as some cereals which are fortified with it. It's important to take as a supplement, especially in your first trimester. 
A serving of Cheddar & Grated Courgette Wraps
Protein

Experts recommend eating some protein-rich foods every day. These can include; meat, fish, poultry, beans nuts and pulses. As protein positively affects the growth of fetal tissue, including the brain as well as playing a role in increasing your blood supply.
Table with strawberries, a glass jar with water, blueberries and mint leaves, a bottle with milk
Staying hydrated during pregnancy

Staying hydrated during pregnancy is extremely important - you need to drink six to eight medium (200ml) glasses of fluid a day. All drinks count, including hot drinks. Drinking enough will help keep you feeling well and will also help with some common pregnancy problems, such as constipation and tiredness.
A slice of blue cheese next to some olives
What to avoid when pregnant

Make sure you also understand which foods to avoid when pregnant to avoid any unnecessary risks.
Read more