Are you expecting a baby? During pregnancy, your baby depends entirely on you for the nutrients it needs, so eating well and safely really matters. It’s never too early to start — good habits before and during pregnancy give your baby the best possible start. Here are some practical tips for a healthy pregnancy diet, based on guidance from Bord Bia.
#1. Eat Well
If you already eat well and enjoy a varied diet, you’ll probably only need to make small changes. If your diet could be better, pregnancy is a great time to improve it — you and your baby will both benefit. And don’t worry, “eating for two” isn’t necessary.
Your baby grows fastest in the last three months of pregnancy, so you may need a little extra then — an extra glass of milk and a slice of bread a day is usually enough.
If you’re feeling nauseous (morning sickness), try eating small meals more often. Plain foods like toast or dry biscuits, perhaps with a little jam, are often easier to tolerate than fatty foods.
#2. Folic Acid is Important
Ideally, folic acid should be taken as a supplement for at least three months before you become pregnant. If you’re already pregnant, keep taking folic acid until the twelfth week. It’s known to help prevent babies developing neural tube defects.
You can read more in our article on folic acid and pregnancy.
#3. So is Iron
You need more iron than usual during pregnancy — this is especially important if you’ve ever had anaemia (low iron levels). The best way to get enough is to eat iron-rich foods regularly.
The most easily absorbed iron comes from meat (beef, lamb, pork), fish (mackerel, haddock, sardines) or chicken.
Iron from vegetables, cereals, pulses (peas, beans, lentils) and eggs is absorbed less easily, but vitamin C helps your body take it in if eaten at the same meal. Citrus fruits, fresh fruit juice and green vegetables are all good sources of vitamin C.
Tea can reduce how well iron is absorbed, so try to drink it weak and avoid having it with meals.
#4. You Will Need More Calcium
Your calcium needs increase during pregnancy. Dairy foods (milk, cheese and yoghurt), along with sardines or tinned salmon, are good calcium-rich choices.
Aim for around five portions of these foods a day during pregnancy and while breastfeeding.
Vitamin D helps your body absorb calcium. It’s made naturally through gentle sunlight on the skin, and is also found in oily fish and fortified milk or margarine.
#5. Take Some Exercise
Staying active helps you feel fitter, healthier and generally better in yourself. If you already play a sport, it’s often fine to keep going — just check with your doctor about what’s right for you.
Walking and swimming are great, gentle ways to stay active and can usually be continued right up until your baby is born.
Rest matters too, so if you’re feeling tired, don’t be afraid to put your feet up for a few minutes.
#6. Vegetarian or Vegan Mums-to-Be
A vegetarian diet can be perfectly healthy during pregnancy and provide everything you need, but it does take a little extra thought. Since the best sources of iron are meat, chicken and fish, vegetarians may need an iron supplement, and vegans may need a calcium supplement too. Talk to your doctor about what’s right for you.
#7. Foods to Avoid or Limit
Avoiding certain foods helps reduce the risk of you or your baby becoming unwell. Here are some tips:
- Make sure all food is fresh, clean and hygienically prepared and stored.
- Avoid food that has been left sitting out for any length of time.
- Cook meat, chicken, fish and eggs thoroughly.
- Skip foods made with raw or undercooked eggs, such as homemade mayonnaise or mousse.
- Avoid cheeses made with unpasteurised milk (usually soft or blue-veined) — choose regular cheddar or another hard cheese instead.
- Some fish can contain mercury and should be avoided, including shark, swordfish and marlin. Tuna may also contain mercury, so it’s best to limit canned tuna to around two medium tins a week, or one portion of fresh tuna a week.
- High levels of vitamin A can be harmful to your baby, so avoid unprescribed supplements like cod liver oil, and steer clear of liver and liver products such as pâté, which are high in vitamin A.
- Too much caffeine isn’t ideal, especially early in pregnancy. It’s found in coffee, tea and cola-type soft drinks, so choosing decaffeinated versions or cutting back is a sensible move.
- If there’s a family history of allergy, avoiding peanuts during pregnancy and breastfeeding may help lower your baby’s chances of developing a peanut allergy.
#8. Good Foods for Mums-to-Be
- Breads and cereals
- Potatoes
- Rice and pasta
- Meat, chicken and fish: aim for twice a day — a smaller portion at a lighter meal and a more substantial helping at dinner. Great for iron and zinc.
- Eggs and pulses such as peas, beans and lentils
- Milk, cheese and yoghurt: rich in calcium, protein and vitamins — aim for around five portions a day.
- Fruit and vegetables: enjoy as snacks or dessert, and try to include vegetables (cooked or as a salad) with both lunch and dinner.
Frequently Asked Questions
Do I need to eat for two during pregnancy?
No. Most women only need a small increase in calories, and mainly in the final three months — an extra glass of milk and a slice of bread a day is usually enough.
Why is folic acid so important in pregnancy?
Folic acid helps reduce the risk of neural tube defects in your baby. It’s best taken as a supplement before conception and continued until the twelfth week of pregnancy.
Which foods should I avoid during pregnancy?
Steer clear of unpasteurised soft cheeses, raw or undercooked eggs and meat, liver and liver products, and limit your intake of tuna and caffeine. Always make sure food is fresh and properly stored.
Can vegetarians and vegans get enough nutrients during pregnancy?
Yes, with a little planning. Since iron is mainly found in meat, chicken and fish, vegetarians may need an iron supplement, and vegans may also need a calcium supplement — your doctor can advise what’s best for you.
Is it safe to exercise during pregnancy?
Gentle exercise like walking and swimming is usually fine right up until birth, and many women can continue their usual sport with their doctor’s guidance. Rest is just as important, so listen to your body.
Related Articles
- Folic Acid and Pregnancy
- Healthy Snack Ideas for Busy Families
- Preparing for Your Baby’s Arrival
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