How to eat well in pregnancy
This advice is for you if your BMI was in or above the recommended range before pregnancy. If you are underweight, have had or are in recovery from disordered eating, the information on this page may be more helpful for you.
On this page
What if I don't like vegetables?
Fruit and veg don't have to be expensive
Meat, fish, eggs, beans and other plant-based sources of protein
Bread, rice, potatoes, pasta and other starchy foods
Milk, dairy foods and plant milk
Help with buying healthy food during pregnancy
Morning sickness is making it hard to eat. Could this harm my baby?
Eating well in pregnancy
Eating well is always important, but during pregnancy it can support your health and the health of your baby. A balanced diet and eating well during pregnancy means having a good variety of foods. This will ensure you have the energy and nutrients you and your baby need.
It can be hard to think about eating well if you are feeling sick or tired and do not feel like spending time cooking.
Don’t put too much pressure on yourself and focus on trying to have a variety of foods from the different food groups every day.
Despite the common myth, you do not need to eat for 2 now you’re pregnant. Managing the portions you eat is an important part of eating a balanced diet.
Healthy eating tips
Start the day with a healthy breakfast. This helps you to stop snacking between meals on foods that are high in fat and sugar. Foods that are high in fibre such as fruit and oats will also help to keep you fuller for longer.
When it comes to eating well, you can keep it simple. Reduce packaged ultra-processed foods. A processed food is any food that has been changed in some way during preparation. They tend to have sugar and salt added. Instead, choose foods that are as unprocessed as possible, including:
- fruit and vegetables
- pulses, nuts and seeds
- meat, fish and eggs
- milk, cheese and yoghurt
- carbohydrates, such as potato, brown rice and wholegrain pasta.
It is also important to be aware of some foods and drinks you should avoid during pregnancy. This is because they can increase the risk of problems for you and your baby.
Here are some great, healthy breakfast ideas.
Some people feel that they are struggling to eat well during pregnancy for different reasons, including feeling sick or because of their mental health. If you feel you need some support, speak to your GP or midwife.
The Eatwell guide
On average, you should have around 2,000 calories a day. If you are in your third trimester of pregnancy you may need to eat an extra 200 calories.
The NHS has an Eatwell Guide to help you understand how much of each food group should make up these 2000 calories. You do not need to follow these for every meal but try to get the balance over a day or even a week.
The Diverse Nutrition Association has an Eatwell Guide that includes foods regularly used in African and Caribbean meals.
Food labelling can help you choose a healthy mix of foods when you are shopping.
Fruit and vegetables
Try to eat at least 5 portions of fruit and vegetables a day. It’s best to eat a variety of colours and these can be fresh, frozen, dried and canned. They are also a good source of fibre, which helps prevent constipation, a common problem in pregnancy.
If choosing canned fruit or vegetables, go for those in water or fruit juice without added sugars or salt.
What if I don't like vegetables?
If you don’t like cooked vegetables, try raw vegetables, such as carrots and peppers, or sweeter vegetables, such as sweetcorn – add some hummus or yogurt dip for a healthy snack.
You could also add chopped or blended vegetables into sauces or stews made with tinned tomatoes. That way, you will likely not even notice them.
If you keep trying different vegetables, you will probably find that you and your family learn to like them more.
Fruit and veg don't have to be expensive
If you choose fruit and vegetables that are in season, they are often cheaper. Look out for offers at the supermarket or your local greengrocer.
Loose fruit and vegetables are often cheaper than pre-packed. Market stalls can be good value for money.
You might also be able to get government help to buy health food like fruit and veg.
If you live in Scotland, you may be eligible for the Best Start Foods scheme.
Tips for getting your 5-a-day
Try the following to get in your full 5-a-day of fruit and veg.
- Have fruit for breakfast - slice a banana or sprinkle berries into your breakfast cereal, for example.
- Make a smoothie with fruit and vegetables.
- Cook a variety of vegetables, blend them in a food processor and add them to tomato-based sauces, stews or soups.
- Have a salad with your midday or evening meal.
- For a snack, choose a piece of fresh fruit, a handful of dried fruit or raw vegetable sticks with some hummus for dipping.
Meat, fish, eggs, beans and other plant-based sources of protein
Protein builds new tissue for bones, muscles and organs, so it helps your baby grow. You can find protein in foods like:
- beans
- pulses
- fish
- eggs
- meat (but avoid liver)
- poultry
- nuts.
Plant based
Plant-based sources of protein like beans, chickpeas and lentils are great for your diet. They are naturally low in fat, and provide protein, fibre, vitamins and minerals. They can also count as 1 portion of your 5 a day. If you follow a plant-based diet, you may need to take vitamin B12, as meat is usually the main source. We have more information about eating well if you follow a vegetarian, vegan or plant-based diet.
Fish
Aim to have 2 portions of fish each week. One of them should be an oily fish like salmon, sardines or mackerel. There are some types of fish you should avoid if you're pregnant or trying to conceive.
Eggs
Eggs produced under the British Lion Code of Practice (stamped with the red lion) are safe to eat when you’re pregnant, even if they’re raw or partially cooked. If they are not red lion stamped, eggs should be cooked through. Find out more about eating eggs during pregnancy.
Meat
If you eat meat, choose lean cuts and try to eat less red and processed meat (such as bacon, ham and sausages). Find out more about healthy food swaps. Make sure all meat is cooked thoroughly and that there is no pink meat.
Bread, rice, potatoes, pasta and other starchy foods
This food group also includes foods like couscous, polenta, yam and other grains and starchy roots. Starchy carbohydrate foods are packed with energy and they should make just over a third of the food you eat.
Choose wholegrain, wholemeal or multigrain versions of foods such as bread, rice and pasta. These will give you more fibre and other nutrients and fill you up more. You can leave the skins on potatoes when you cook them as well – it is cheaper, easier and more nutritious.
Milk, dairy foods and plant milk
Dairy foods include milk, cheese and yoghurt. There are some cheeses you should avoid during pregnancy.
Dairy foods are a good source of calcium, which is important for strong bones and teeth. Other sources of calcium include:
- green leafy vegetables – such as curly kale, okra but not spinach (spinach does have high levels of calcium but the body cannot digest it all)
- soya drinks with added calcium
- bread and anything made with fortified flour
- fish where you eat the bones – such as sardines and pilchards.
Help with buying healthy food during pregnancy
You may be eligible for a scheme called Healthy Start if you live in England, Wales or Northern Ireland and claim certain benefits, have a low income or are under 18. You’ll get a card like a debit card to buy healthy food and essential pregnancy supplements. In Scotland, you may be eligible for Best Start Foods, which gives you extra payments for health food.
Best Start Foods helps eligible people and families with children under the age of 3 to buy healthy foods. The payments are loaded onto a prepaid card that works like a regular bank card.
You may be able to get Best Start Foods if:
- you’re under 18
- you’re aged 18 or 19 and someone is getting benefits for you
- you or your partner are getting certain benefits
- you look after someone who is under 20 and pregnant.
You can apply as soon as you know you’re pregnant, up until your child turns 3 years old.
You may also be able to get Best Start Foods for your child even if you cannot get certain benefits because of your immigration status.
Morning sickness is making it hard to eat. Could this harm my baby?
Many people feel sick during pregnancy, particularly in the first 3 months. When you are being sick quite often, you may feel anxious about this having a harmful effect on your baby.
Try not to worry, there is no evidence to suggest that mild to moderate pregnancy sickness puts your baby at any increased risk. If you are having more extreme sickness and can’t keep anything down, talk to your midwife. They can make sure you get the right treatment, so you don’t get dehydrated.
Try eating small amounts often to avoid your blood sugar levels getting too low. There is some scientific evidence to say that foods or drinks containing ginger can help with mild to moderate pregnancy sickness.
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