Eating Right When Pregnant – Should Your Diet Change?
Pregnancy often brings with it a wave of advice, tips, and sometimes conflicting information—especially when it comes to food. Many expectant parents feel unsure or anxious about how to eat "right." The good news? There’s no need for perfection. A pregnancy diet isn’t about strict rules or dramatic changes, but rather about making nourishing, mindful choices that support your health and your baby’s development.
Does Your Diet Need to Change When Pregnant?
Yes, but not drastically. During pregnancy, your body needs more of certain nutrients to support your baby’s growth and prepare for birth. Your caloric needs increase slightly—particularly in the second and third trimesters—but the biggest shift is in what your body needs, not necessarily how much. Emphasising nutrient-dense foods over empty calories helps with energy levels, immune function, and development. Whether you're hoping for a smooth delivery or recovering from a C-Section, a balanced diet can make a difference to how you feel throughout.
What Nutrients Become More Important During Pregnancy?
Folate
Folate (or folic acid in supplement form) is vital in the early weeks of pregnancy to help prevent neural tube defects in the developing foetus. It plays a key role in cell division and DNA formation. Because it's so important during the first trimester—often before you even know you're pregnant—it’s advised to begin supplementing before conception if possible. Naturally rich sources include leafy greens, lentils, oranges, and fortified cereals.
Iron
Your body’s blood volume increases by up to 50% during pregnancy, which means your iron needs also rise to support oxygen transport. Iron deficiency can lead to fatigue, shortness of breath, or even anaemia. Good sources include red meat, beans, spinach, fortified cereals, and dried fruit. Combining iron-rich foods with vitamin C sources like citrus fruits or tomatoes helps boost absorption.
Calcium
Calcium helps your baby build strong bones and teeth while supporting your own muscle and nerve function. If your intake is too low, your body will draw calcium from your bones to supply the baby, which can weaken your own reserves. Aim to include dairy products like milk, yoghurt, and cheese, or fortified plant-based alternatives, as well as tofu, almonds, and leafy greens.
Protein
Protein supports the development of your baby’s tissues and organs, including the brain. It also helps with the growth of your uterus and breasts. As pregnancy progresses, especially in the second and third trimesters, protein needs increase. Lean meats, fish, eggs, dairy, legumes, nuts, and soy products are all excellent sources.
Omega-3s
Omega-3 fatty acids, particularly DHA, are important for your baby’s brain and eye development. Oily fish such as salmon, sardines, and mackerel (with low mercury levels) are rich sources. For vegetarians or those avoiding fish, flaxseeds, chia seeds, walnuts, and algae-based supplements can help fill the gap.
Fibre
Many pregnant women struggle with constipation due to hormonal changes and iron supplements. A diet high in fibre can ease digestion and support healthy blood sugar levels. Whole grains, legumes, fruits with skins, and vegetables should be part of your daily meals to promote regularity and comfort.
Hydration – crucial for everything!
Water is essential for carrying nutrients, maintaining amniotic fluid, and regulating your body temperature. Dehydration can contribute to headaches, swelling, and even early labour. Aim for at least 8–10 glasses of water a day, and increase your intake in warmer weather or if you're exercising.
Foods to Focus On
Whole grains, leafy greens, dairy or plant-based calcium sources
Whole grains such as brown rice, oats, and quinoa provide long-lasting energy and important B vitamins. Leafy greens like spinach and kale are rich in folate, iron, and calcium. Dairy (or fortified alternatives like almond or soy milk) helps meet calcium and vitamin D needs. These staples form the backbone of a nutrient-rich pregnancy diet.
Lean proteins: eggs, legumes, poultry, tofu
Protein is critical throughout pregnancy, and these sources offer a balance of amino acids, vitamins, and minerals. Eggs are also a good source of choline, which is important for foetal brain development. Legumes like lentils and chickpeas provide both protein and fibre, while tofu is a great option for vegetarians or those limiting meat intake.
Healthy fats: nuts, seeds, avocado, oily fish (low mercury)
Healthy fats are essential for your baby’s neurological development and can help you feel satisfied after meals. Avocados offer heart-healthy monounsaturated fats as well as folate and potassium. A handful of nuts or seeds makes a nutrient-rich snack, and including oily fish like salmon once or twice a week boosts omega-3 levels.
Plenty of colourful fruits and vegetables
Eating a variety of colourful produce ensures a wide range of antioxidants, vitamins, and minerals. Brightly coloured fruits and vegetables—like carrots, berries, bell peppers, and beetroot—support immunity, cell growth, and skin health. They’re also hydrating and can help combat fatigue.
Prenatal supplements (when necessary)
While food should be your primary source of nutrients, prenatal supplements can help ensure you're getting enough folic acid, iron, vitamin D, and B12—especially if you have dietary restrictions or absorption issues. Always speak to your GP, midwife, or dietitian before starting or changing any supplements.
Foods & Drinks to Limit or Avoid
High-mercury fish
Mercury can interfere with foetal brain development, so it’s best to avoid high-mercury fish like shark, swordfish, and king mackerel. Stick to low-mercury options like salmon, trout, and sardines—and limit them to two portions per week.
Raw/undercooked meat and unpasteurised dairy
These can contain harmful bacteria like listeria, E. coli, or toxoplasma, which pose risks to both you and your baby. Make sure meats are well cooked (no pink!), and only eat cheeses and dairy that are clearly labelled as pasteurised.
Caffeine (keep under 200mg/day)
Too much caffeine has been linked to low birth weight and miscarriage risk, so it's wise to limit intake to under 200mg daily (about one 12oz coffee). Be mindful that tea, chocolate, and some soft drinks also contain caffeine.
Alcohol
The safest recommendation is to avoid alcohol completely during pregnancy, as no level has been proven safe for the developing baby. This includes wine, beer, and spirits, even in small amounts.
Highly processed or high-sugar foods (in moderation)
Craving crisps or biscuits is perfectly normal, but highly processed foods can contribute to blood sugar spikes, energy crashes, and excessive weight gain. It’s fine to enjoy occasional treats, but balance them with whole foods to stay energised and nourished.
Eating for Each Trimester
1st Trimester
Nausea, fatigue, and food aversions are common in early pregnancy. Focus on small, frequent meals rich in folate, like fortified cereals or leafy greens. Ginger, dry crackers, and plenty of fluids can help ease morning sickness. Don’t worry if your diet isn’t perfect—do your best and aim for balance when you can.
2nd Trimester
As energy returns, this is a great time to focus on iron and protein to support your baby’s rapid growth. Appetite often increases, so it’s important to fill your plate with nutrient-dense foods rather than empty calories. This trimester is also a good time to establish healthy eating habits that will serve you in the third trimester and beyond.
3rd Trimester
Your baby is growing fast, and you may feel more physically uncomfortable. Eating smaller meals more often can help manage heartburn and bloating. Stay hydrated to prevent swelling, and include energy-rich snacks like fruit with nut butter or oat-based bars to keep stamina up as you prepare for birth—especially if a C-Section is planned.
Pregnancy Diet – Myths vs Facts
"You're eating for two"
This myth leads many to overeat unnecessarily. While your body does need more energy, the actual increase is modest—about 200 extra calories a day in the final trimester. Focus on nutritional quality, not doubling your portion sizes.
Vegetarian/vegan while pregnant
A well-planned vegetarian or vegan diet can absolutely provide all the necessary nutrients. Pay close attention to iron, B12, calcium, protein, and omega-3s. Plant-based eaters may benefit from fortified foods and supplements, but it’s entirely possible to have a healthy pregnancy on a meat-free diet.
Cravings don’t always mean deficiency (but sometimes they do)
Most cravings are hormonal or emotional rather than a sign of nutritional need. However, if you’re craving non-food items like ice, chalk, or soil (a condition known as pica), speak to your healthcare provider as it could indicate an iron or mineral deficiency.
Eating well during pregnancy doesn’t mean eating perfectly. It’s about making small, consistent choices that support both your health and your baby’s development. Whether you're navigating pregnancy symptoms, planning for a vaginal birth, or preparing for a C-Section, your diet can play a vital role in your experience. Don’t be afraid to seek advice from your midwife, obstetrician, or a registered dietitian. And remember—every pregnancy is different. Flexibility, self-compassion, and nourishment go a long way.
You’ll find the full breakdown of nutrition in both pregnancy and recovery in our Birth and Recovery Courses