Pregnancy Nutrition: What to Eat, What to Avoid, and Supplements

Good nutrition during pregnancy is important, but it does not need to be complicated. For most women, the goal is a varied, balanced diet with attention to a few specific nutrients and a few foods to avoid.

What you need more of

**Folate/folic acid:** Critical for neural tube development. Take a 400mcg supplement daily from the moment you start trying until 12 weeks. Women with certain risk factors may need a higher dose; ask your GP.

**Iron:** Pregnancy increases the demand for iron significantly. Good sources include red meat, lentils, tofu, spinach, and fortified cereals. Vitamin C alongside iron-rich foods increases absorption.

**Calcium:** Essential for bone development. Dairy, broccoli, fortified plant milks, and leafy greens are good sources.

**Omega-3 fatty acids:** Important for brain and eye development. Oily fish (up to two portions per week) is the best source. A pregnancy-appropriate omega-3 supplement is a good option if you do not eat fish.

**Vitamin D:** Take a daily supplement of 10 micrograms throughout pregnancy.

What to avoid

**Raw or undercooked meat, poultry, and eggs:** Risk of salmonella and toxoplasmosis.

**Raw or smoked fish and high-mercury fish:** Avoid shark, swordfish, marlin, and raw shellfish. Limit tuna to four medium cans per week. Smoked salmon is generally considered safe if from a reputable source.

**Unpasteurised dairy and soft mould-ripened cheeses:** Listeria risk. Avoid brie, camembert, and blue-veined cheeses unless cooked thoroughly. Hard cheeses and pasteurised soft cheeses like cream cheese and cottage cheese are fine.

**Liver and liver products:** Very high in vitamin A, which in large amounts can harm baby's development.

**Alcohol:** No safe level has been established.

**Raw sprouts and unwashed produce:** Can carry bacteria harmful in pregnancy.

Eating well when you feel terrible

First trimester nausea makes balanced eating genuinely difficult. Eat whatever you can keep down. Even a diet of crackers, plain toast, and mild carbohydrates is not harming your baby in the short term. The most critical period for folic acid supplementation is exactly when you are most likely to feel awful, which is why a supplement matters more than a perfect diet in those early weeks.

Weight gain

Typical weight gain guidance is:

• check_circleUnderweight: 12.5 to 18kg
• check_circleHealthy weight: 11.5 to 16kg
• check_circleOverweight: 7 to 11.5kg

These are ranges, not targets. Your midwife will monitor your weight and can provide personalised guidance if needed.