How much should I eat in pregnancy?

We also have some ideas for healthy snacks that you can try.  

While calories can help us to understand how much energy we get from our food, it’s better to focus on having a healthy, balanced diet.  

I’m worried about putting on too much weight in pregnancy.

It’s normal to put on weight during pregnancy. Try not to put pressure on yourself about your weight and what you are eating. This can lead to anxiety about weight gain and issues with your mental wellbeing.  

It's not recommended to be restrictive with food or to diet, especially during pregnancy, as this can stop you and your baby getting the nutrients you need.  

If you are concerned about your weight or feel you need support with getting a healthy diet, speak with your midwife about diet and lifestyle advice to manage this safely in pregnancy.  

Eating more foods that are high in sugar and fat can cause problems like gestational diabetes and high blood pressure. So, the best thing you can do for you and your baby is to focus on having a healthy balanced diet.  

I’m struggling to eat well and healthily

You may feel like you are unable to eat well during pregnancy. This could be related to being ill, issues with food or your emotional wellbeing.  

Everyone is different but you may need help to make sure you get enough energy and nutrients.  If you feel like you are struggling, please contact your GP or midwife who can refer you to a nutritionist for extra support.

It's very common to get nausea and sickness during the first few months of pregnancy, and sometimes even longer. This might make it difficult for you to eat, or mean you only want to eat a few types of food. Some people may develop a severe form of pregnancy sickness called hyperemesis gravidarum.  

If you’re being sick often or can’t keep your food or drink down, tell your midwife or GP, or contact your local maternity unit as soon as possible. They can make sure you get the right treatment, so you can feel as well as possible and don’t get dehydrated.    

The charity Pregnancy Sickness Support has resources and support for coping with pregnancy sickness.  

What is a balanced meal?

A healthy, balanced diet is made up of 5 main food categories:  

• fruits and vegetables  
• carbohydrates including potatoes, bread, rice, pasta and other starchy carbohydrates
• dairy or dairy alternatives such as unsweetened calcium-fortified options, made from plants like soya, coconuts or oats
• protein sources like beans, pulses, fish, eggs, meat  
• oils and spreads.

You do not need to get this balance every day but aiming for it as a general guide will help you have a healthy, balanced diet.  

Find out more about having a healthy balanced diet in pregnancy. You can also download the NHS Eatwell guide.  

Some foods with sugar and saturated fats are not needed in our diet but are fine to have in smaller amounts . These foods include chocolate, cakes, biscuits, sugary soft drinks, butter, ghee and ice cream. To keep track of the sugar and saturated fats in your diet it might help to understand more about how to read food labels.

Here is an example of what a dinner plate might look like.  

Find out some more delicious, healthy dinner recipes.

Eating healthily when you’re out

It can be more difficult to get balanced meals if you’re going out to eat. Often portions served in takeaways, restaurants and cafes are larger and may not be the most nutritious foods.

However, menus often include dietary and calorie information to help guide you.  

Find out more about choosing healthier options when eating out or getting a takeaway.