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Eating Well in Pregnancy: Your Guide to Optimal Nutrition
Discover how to eat well in pregnancy with HiPP Organic’s guide on key foods, what to limit, and timing tips to support your health and your baby’s development.
Growing a baby is one of life’s most precious experiences, and at the heart of this journey is ensuring you are eating well in pregnancy.
Everything you eat and drink during your pregnancy has an influence on your baby’s growth, brain development and their long-term health.
Good pregnancy nutrition will also ensure that your own overall health is supported, from helping to manage symptoms, to maintaining good energy levels and preparation for birth and postpartum recovery.
To help introduce you to this important topic, we will focus on three main areas - foods to focus on, foods to limit and when pregnancy nutrition is most important.
Why it’s important to eat well in pregnancy
It is vital to have a balanced pregnancy diet throughout the entire journey, however it is important to know that both you and your baby’s nutritional requirements will change as your pregnancy progresses.
In the first trimester your body is essentially building a home for your baby. During this time your body will heavily rely on all the vitamins, minerals, proteins, fats and carbohydrates required for growth, repair and maintenance.
As your pregnancy progresses into the second and third trimesters, your baby will go through a rapid growth spurt and your nutritional requirements will increase, in order to support your baby's development.
Impact on your baby’s development
The food you consume builds the foundation for your baby’s cells, organs, and nervous system. Sufficient intake of certain vitamins and minerals is fundamental for reducing the risks of birth defects and promoting healthy brain growth.
In the short term, eating well in pregnancy helps to ward off many common pregnancy issues such as constipation, excessive weight gain and tiredness.
Long term, good nutrition can lessen the risk of developing issues such as gestational diabetes and preeclampsia, benefiting your health not only during pregnancy, but beyond the baby's arrival.
What to eat during pregnancy: Nutrient rich food groups
When you are thinking about what to incorporate into your pregnancy diet, focus on nutrient dense, whole foods. A balanced pregnancy diet should include lean protein, wholegrains, healthy fats, fruits, vegetables, folic acid, calcium, iron and Omega 3s.
Lean proteins
Your baby’s tissues and organs, including the brain, require protein to support their growth and development. Sources of protein can include
- Chicken
- Turkey
- Fish
- Eggs
- Beans
- Lentils
- Peas
- Nuts and seeds
Wholegrains
Whole grains are an excellent source of fibre, and B vitamins and are also great for maintaining energy levels. The fibre content is especially helpful in preventing pregnancy-related constipation. Sources can include:
- Wholegrain bread
- Brown rice
- Oats
- Barley
- Quinoa
Healthy fats
Healthy fats, especially unsaturated fats, are important for the development of the brain and eyesight.
- Avocados
- Nuts
- Seeds
- Olive oil
- Oily fish (in moderation) are excellent sources of healthy fats.
Fruits
Fruits are abundant in fibre, antioxidants and vitamins. Examples of fruits rich in these include:
- Berries
- Apples
- Bananas
- Citrus fruits
- Melon
Vegetables
Aim for the colours of the rainbow to ensure you are getting a wide variety of nutrients:
- Dark leafy greens (cabbage, spinach, kale)
- Broccoli
- Carrots
- Sweet potatoes
- Peppers are really great options
Key nutrients
While a balanced pregnancy diet caters for most of our requirements, certain nutrients need to be specifically addressed during pregnancy:
Folic acid (Folate)
Vitamins are vital preconceptually (ideally three months before conception) and for the duration of the first trimester to reduce the risk of neural tube defects. The NHS recommends a 400 microgram supplement daily before conception and until you are 12 weeks pregnant.
Iron
Blood volume increases by up to 50% during pregnancy , therefore we need significantly more iron to make the haemoglobin which carries oxygen around our bodies. Adequate iron stores are essential for preventing anaemia in the mother and promoting your baby’s growth and blood supply. A deficiency in iron stores can lead to extreme tiredness, low mood and increase the risk of premature birth.
Sources of iron can include:
- Red meat
- Fortified breakfast cereals
- Beans
- Lentils
- Dark leafy green vegetables.
Eating foods rich in Vitamin C (like citrus fruits) assists your body with the absorption of iron.
Calcium
Calcium is crucial for the development of your baby's bones, teeth, nerves, and muscles. If your intake of calcium is inadequate, the baby will simply take what they require from your stores, and this could have a detrimental impact on your long-term bone density.
Sources of calcium include:
- Dairy products (milk, cheese, yoghurt)
- Plant milks fortified with calcium
- Sardines
- Tofu
- Kale
Omega-3s
Omega-3s promotes fetal brain and eye development. The best source of Omega -3s are oily fish however these must be eaten in moderation due to concerns around pollutants. Sources include:
- Salmon
- Mackerel
- Sardines (limit to two portions per week)
- Fortified eggs
Pregnancy foods to avoid
Now that we know which foods are important to eat during pregnancy, let's take a look at what foods we should be avoiding, or limiting, and why.
Unpasteurised Dairy and Mould-Ripened Soft Cheeses (Brie, Camembert, Roquefort): These carry a risk of listeria bacteria, which can cause listeriosis, which can increase the risk of miscarriage or stillbirth.
Raw or Undercooked Meat and Eggs: Raw meats can be a breeding ground for parasites causing toxoplasmosis. Additionally, eggs that do not have the British Lion stamped on them may carry salmonella.
High Mercury Fish: Certain fish can contain high levels of mercury, which can damage a baby’s developing nervous system. Fish to avoid include: Shark, Marlin, and Swordfish.
Liver and Pâté: High levels of Vitamin A can be harmful to a developing baby. Liver contains high levels f vitamin A and therefore should be avoided in pregnancy.
Alcohol: There is no known safe limit of alcohol in pregnancy, and it should be completely avoided.
Caffeine: Limit your daily intake to no more than 200mg to reduce the risk of miscarriage and low birthweight.
For a comprehensive guide, please refer to our full article: Foods to Avoid During Pregnancy .
When is it most important to eat well in pregnancy?
Embryogenesis occurs during the first trimester, this is when all the major organs, neural tube and nervous system are forming. It's during this window of time when nutrition and intake of folic acid is at its most critical.
It is incredibly important that nutritional requirements are adapted throughout the second and third trimesters as your baby grows and develops. As your pregnancy progresses, your calorie requirements increase, whilst making sure you are including adequate amounts of iron, calcium, and Omega-3. Pregnancy is not a time for dieting; it is a time for mindful, nutrient focused eating.
Postnatal nutrition
The importance of a nutritionally balanced diet does not stop at birth; it is equally as crucial in the fourth trimester (the first three months after birth).
Your body needs a nutrient rich diet to recover after child birth. This stands true whether you choose to breastfeed or not. The focus should remain on wholegrains, lean protein and healthy fats. This will support your body's recovery and energy levels as you enter this exciting chapter of life with a newborn.
FAQs around pregnancy nutrition
It is vital to eat well in pregnancy in order to have the essential nutrients required for your baby’s development, and to give your body the best chance of having the healthiest and safest pregnancy, birth, and postpartum.
The first 12 weeks (first trimester) is the most important window of time in terms of the development of your baby's organs, brain, neural tube and nervous system; specific attention should be given to adequate intake of folic acid.
However, it is crucial to have a balanced, nutrient rich diet throughout your pregnancy to promote both you and your baby's health and development.
Yes. You should completely avoid alcohol, liver, pâté, raw or undercooked meat and eggs, unpasteurised dairy and soft mould-ripened cheeses. Additionally, you should avoid high-mercury fish like shark, marlin, and swordfish.
No, supplements are supposed to complement a healthy diet, not replace it. While supplements like folic acid and Vitamin D are recommended in pregnancy by your midwife or doctor, they do not provide the fibre, energy, or variety of nutrients found in whole foods. A nutrient rich balanced diet should always be your primary source of nutrition.
