Eating well is always a good idea, but it’s particularly important when you’re pregnant – and means that your baby will get all the nutrients they need to develop and grow.
We've provided some straight answers to some common pregnancy food questions below.
What foods should I avoid during pregnancy?
It might seem that lots of stuff is off-menu, but your diet doesn’t actually need radically change when you’re pregnant – apart from a few exceptions.
These include alcohol of course, plus some cheeses, liver, partially cooked eggs and meat (make sure steaks are cooked through), certain types of fish, pâté and some cured meats.
You should also limit your daily caffeine intake to the equivalent of two cups of instant coffee.
For full details, check out the NHS pregnancy and birth guide.
Do I need to eat for two in pregnancy?
The idea of ‘eating for two’ is a myth.
You’re eating for one plus a tiny bit, and only need to increase your calorie intake during the third trimester.
In the first and second trimesters, you’re advised to eat as normal and then after 27 weeks, eat an extra 200 extra calories – equivalent to a sandwich or two small bananas.
What are Healthy Start vouchers?
If you’re pregnant or have a child under four, and receive benefits, the Healthy Start scheme gives you vouchers so you can buy basic healthy foods like milk or fruit or vegetables.
You can also get coupons to swap for free vitamins.
For more information visit the Healthy Start site.
What should I eat if I’m feeling sick in pregnancy?
Sounds obvious but avoid anything that triggers your sickness.
Drink plenty of water to stay hydrated and go for small, regular meals of plain high-carb, low-fat foods like rice or pasta.
Eating cold foods may be helpful as they tend to have less aroma than hot foods.
Some women find that foods and drinks containing ginger can help.
If your nausea and vomiting is severe and doesn't improve, speak to your GP.
How can pregnant women avoid heartburn?
It can help to eat small, regular meals, rather than larger meals spaced out.
Avoid anything fatty or spicy, eating too close to bedtime – and don’t lie down after a meal.
If lifestyle changes don’t work, you can take pregnancy-friendly medicines, so speak to your GP.
Do pregnant women need to drink more water?
There’s no specific recommendation to drink more – just to stay hydrated, which is extra-important if you are experiencing morning sickness.
Your body will give you some obvious signs if you’re not drinking enough, such as feeling thirsty and dark-coloured urine (it should be the colour of light straw).
What is a healthy amount of weight to gain when pregnant?
Again, there’s no definitive answer to this as everyone’s different: the guidance is simply that you shouldn’t gain too much or too little.
Most women gain around 10kg and 12.5kg (22lb to 26lb).
Why have I gone off certain foods during my pregnancy?
This is quite common. Your tastebuds change during pregnancy and you have a heightened sense of smell, so things you might have loved suddenly seem totally grim.
How do I prepare food safely for pregnancy?
It’s even more important to follow safe food practices when pregnant: simple things like washing your hands regularly, avoiding cross-contamination of raw and cooked foods, washing soil off fruit and veg and cooking everything thoroughly, particularly meat and fish.
Do my pregnancy cravings mean anything? What if I crave non-foods?
Despite all the old wives’ tales, there’s no evidence that they definitely mean anything.
Having said that, speak to your GP or health visitor about anything unusual. Wanting to chew ice or craving inedible things, such as dirt or coal might be a sign of anaemia, if you’re eating lots of sugary stuff it might mean your blood sugar levels are haywire and too much salt might increase your blood pressure.
Is it OK to be vegetarian or vegan during pregnancy?
Yes, but like all mums-to-be, make sure your diet is healthy and balanced.
Iron and calcium are really important for pregnant women, but as meat, fish and dairy products are key sources, you’ll have to plan your meals well if you’re veggie or vegan.
Dark green leafy veggies like kale and pulses such as kidney beans are great sources of each.
Good levels of vitamins D and folate are tricky for everyone to get from diet alone, so all pregnant women are advised to take supplements.
Speak to your midwife or GP about getting all the nutrients you and your baby need – and for recipe inspiration during pregnancy visit BBC Food.
Article produced with help from Pamela Mills, an NHS midwife based in Greater Manchester.
