Healthy Eating During Pregnancy: Essential Foods and Nutrition Tips

A Healthy Diet During Pregnancy

A healthy diet is an essential part of a healthy lifestyle at any time, but it becomes especially crucial if you are pregnant or planning to conceive. Eating nutritious foods during pregnancy will support your baby’s growth and development.

Healthy Eating During Pregnancy

There is no need to "eat for two

You may find yourself feeling hungrier than usual, but there is no need to “eat for two” – even if you are expecting twins or triplets.

Try to have a healthy breakfast every day, as this can help you avoid snacking on foods high in fat and sugar.

Eating healthily often means adjusting the portions of different foods you eat so that your diet is varied, rather than cutting out all your favorite foods. You can use the Eatwell Guide to help you get the right balance in your diet. It shows you how much of what you eat should come from each food group to achieve a healthy, balanced diet.

You do not need to achieve this balance with every meal, but try to maintain the right balance over the course of a week.

The Role of Fruits and Vegetables in Pregnancy

Eat plenty of fruits and vegetables, as they provide vitamins and minerals as well as fiber, which aids digestion and can help prevent constipation.


Eat at least 5 portions of a variety of fruits and vegetables each day – these can be fresh, frozen, canned, dried, or juiced. Always wash fresh fruits and vegetables thoroughly.

Carbohydrates During Pregnancy

Starchy foods are an important source of energy, as well as some vitamins and fiber. They help you feel full without adding too many calories. These include bread, potatoes, breakfast cereals, rice, pasta, noodles, corn, millet, oats, yams, and maize flour. If you crave potato chips, opt for oven-baked versions that are lower in fat and salt.

These foods should make up just over a third of what you eat. Instead of refined (white) starchy foods, go for wholegrain or higher-fiber options, like whole wheat pasta, brown rice, or simply leaving the skins on your potatoes.

Protein in Pregnancy

Eat some protein-rich foods every day. Good sources of protein include:

• Eggs
• Poultry
• Nuts
• Meat (but avoid liver)
• Beans
• Pulses
• Fish

Choose lean meat, take off the skin from poultry, and try to cook without adding extra fat or oil.

Make sure poultry, burgers, sausages, and whole cuts of meat like lamb, beef, and pork are cooked thoroughly until they are steaming hot. Check that there is no pink meat and that the juices run clear without any pink or red.

Try to eat two portions of fish each week, with at least one being oily fish such as salmon, sardines, or mackerel. Fish and shellfish have many health benefits, but some types should be avoided during pregnancy or when planning to get pregnant, including shark, swordfish, and marlin.



Eggs produced under the British Lion Code of Practice are safe for pregnant women to eat raw or lightly cooked, as they come from hens vaccinated against salmonella.

Nutritious Dairy Products for a Healthy Pregnancy

"Dairy foods like milk, cheese, and yogurt are important during pregnancy because they provide calcium and other nutrients that both you and your baby need."

"Choose low-fat options whenever possible, such as semi-skimmed, 1% fat, or skimmed milk, low-fat and low-sugar yogurt, and reduced-fat hard cheese."

"If you prefer dairy alternatives, like soy drinks and yogurt, choose unsweetened versions that are fortified with calcium."

Foods that are high in fat, sugar, or both

Sugary foods and drinks are often high in calories, which can contribute to weight gain. Consuming them can also lead to tooth decay.

Foods high in fat are very calorie-dense, so eating a lot of fatty foods, or eating them often, can lead to weight gain. Consuming too much saturated fat can also raise your blood cholesterol, increasing your risk of heart disease.

Foods that are high in fat, sugar, or both include the following:

1. Soft drinks
2. Pudding
3. Cake
4. Ice cream
5. Pastries
6. Biscuits
7. Crisps
8. Chocolate
9. Salad dressing
10. Oils
11. All spreadable fats (like butter) 

If you consume foods and drinks high in fat and sugar, have them in smaller amounts and less often.

Healthy Snacks During Pregnancy

If you feel hungry between meals, try to avoid snacks high in fat and/or sugar, like sweets, biscuits, crisps, or chocolate. Instead, choose something healthier, such as:

• Small sandwiches or pita bread with grated cheese, lean ham, mashed tuna, salmon, or sardines, served with salad

• A small slice of whole-grain loaf, a fruit tea cake, or a slice of toasted fruit bread

• Baked beans on toast or a small baked potato

• Fresh fruit

• Milk-based drinks

• A small bowl of unsweetened cereal or porridge with milk

• Vegetable and bean soup

• Ready-to-eat apricots, figs, or plums

• Low-fat, low-sugar fruit yogurt, or plain yogurt, or fromage frais with fruit

• Salad vegetables, such as carrots, celery, or cucumber

Safe Food Preparation

1-Wash fruits, vegetables, and salad thoroughly to remove all traces of soil, which may contain Toxoplasma (a parasite that can cause toxoplasmosis) that could harm your unborn baby.

2-Wash all surfaces, utensils, and your hands after handling raw foods (poultry, meat, eggs, fish, shellfish, and raw vegetables) to help prevent food poisoning.

3-Make sure to store raw foods separately from ready-to-eat foods to avoid the risk of contamination.

4-Use a separate knife and chopping board for raw meat.

5-Heat ready-to-eat meals until they are steaming all the way through – this is especially important for meals containing poultry.

6-Check the use-by date to ensure the food is safe to eat – do not eat it after this date, even if it looks and smells fine.

7-You also need to make sure that certain foods, such as eggs, poultry, burgers, sausages, and whole cuts of meat like lamb and beef, are cooked thoroughly until steaming all the way through.

In conclusion, taking care of your nutrition during pregnancy helps your baby grow healthily and keeps you healthy. Choosing nutritious foods, eating healthy snacks, and preparing food safely are all important steps to ensure a healthy and safe pregnancy journey.