Healthy pregnancy diet plan

A healthy pregnancy diet for their healthier future

During pregnancy, the food you eat provides a constant source of nourishment for your baby.

Although their progress is often categorised by weeks, months and stages, your baby’s growth and development is a continual process. Their nutritional intake throughout your pregnancy lays the foundations for all future development, while setting the stage for their lifelong health and wellbeing.

The eatwell plate: A guide to a good balance

A healthy pregnancy diet is one that includes a variety of foods from the different food groups. You should include foods from each of the food groups below each day, and try to keep fatty or sugary foods to a minimum.

Starchy foods: Choose wholegrain varieties for a healthy intake of energy, fibre, calcium, iron and B vitamins.

Fruit and vegetables: Try to eat at least seven portions a day to provide your recommended daily vitamins and minerals. Enjoy them fresh, frozen, tinned, dried or juiced in a smoothie.

Milk and dairy foods: Sources of protein and calcium. Choose lower-fat varieties for a healthy intake with fewer calories.

Non-dairy proteins: Eat meat, fish, eggs, beans and other non-dairy sources of protein every day, including two portions of oily fish per week.

Fatty or sugary foods: Cakes, biscuits, crisps and other fatty or sugary foods have little nutritional value. Try to limit your intake and choose healthier foods instead.

Should you be eating for two?

Although your pregnancy diet supports you both, there’s no need to overindulge.

In trimester one you should eat an extra 70 kcal a day which is the equivalent of a medium sized banana. In trimester two you should eat an extra 260kcal. Finally in trimester three you  should eat an extra 500kcal a day.

Eating more food than you need during pregnancy can lead to excessive weight gain. In turn, this can have consequences for your baby’s development and has been linked to complications such as large birth weight and an increased risk of caesarean birth.

What to eat on a specialised or restricted diet when pregnant

If you usually follow a special diet, such as vegetarian, vegan or gluten-free, you may need to pay extra attention to getting the nutrients that could potentially be lacking during your pregnancy.

Your healthcare professional will be able to advise you on the specific adjustments you need to make depending on your individual circumstances. It’s important to find professional support to ensure you get the wide variety of nutrients that supports your baby’s current development and future health.

Vegetarian and vegan pregnancy diets

A vegetarian diet has certain benefits for pregnancy: it is usually high in carbohydrates, the main fuel for your baby. However, due to the absence of meat and fish, it's important to ensure that the protein and nutrients they provide are gained from other sources.

The vitamins and minerals that need extra attention are vitamin B12 and vitamin D, calcium, riboflavin, iron, zinc and Omega 3 long chain polyunsaturated fatty acids (LCPs).

Vitamin B12 is important throughout pregnancy but especially in the first trimester due to its role in helping the body process folic acid. Marmite is a good non-animal source. Vegans in particular may need a supplement to ensure adequate levels of vitamin B12.

Coeliac diets

If you have coeliac disease you should talk to your healthcare professional about any special advice on what to eat while pregnant.

Research shows that as long as your condition is well managed throughout pregnancy, coeliac disease shouldn’t have any impact on your pregnancy or your baby’s development.