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Eating well in pregnancy...

We all know that eating healthily is good for us, but it’s never been more important now that you’re pregnant.

Even if you didn’t follow a particularly healthy diet before, making a few positive changes to your eating habits now, can still make a difference. Just take a look at our healthy eating tips for advice.

What kind of foods should I be eating?

During pregnancy your unborn baby gets all the nutrients they need to grow and develop from you. So, to ensure that you and your baby stay healthy and strong during this exciting period, it is important that you eat a healthy, balanced diet.

The eatwell plate

The eatwell plate below can be used as a helpful guideline for working out whether you are eating the right amount of the different food groups that make up a healthy diet.


Top tips for a healthy diet

  • Choose a variety of foods from each of the different food groups to make sure you’re getting a good balance
  • Have 3 regular meals and 2 to 3 light snacks a day
  • Include generous helpings of fruits and vegetables, wholegrain cereals and beans to increase your fibre intake
  • Drink water regularly – at least 8 glasses a day
  • Include other drinks in your diet such as low-fat milk, fresh fruit juices and soup
  • Eat one portion of oily fish and one portion of white fish each week (but avoid shark, swordfish and marlin)
  • Use vegetable oils such as corn, olive and sunflower oil in your cooking, but use them sparingly
  • Limit your intake of processed and preserved foods as they usually contain high levels of salt
  • Reduce your caffeine intake to no more than 3 mugs of coffee or 6 cups of tea a day
  • Limit your intake of sweets, crisps, cakes, biscuits, fats, oils, and sugar. These all provide extra calories but not much of the nutritional value that you and your baby need. Over-indulging now means it will be harder to regain your pre-pregnancy figure afterwards, so try to resist dipping into the biscuit tin too often
  • Ask your midwife or doctor about extra supplements if you’re worried you’re not eating from a particular food group
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