Pregnancy is a time for a nourishing diet to support your health and your baby’s development. This Food Fact Sheet provides general guidance on healthy food choices when preparing for and during pregnancy.
Choosing a healthy diet
Include foods from each food group in the table below every day. Eat a wide variety of foods and include healthy snacks if you are hungry. The amount of food needed will depend on your weight and activity levels. You can find advice about portion sizes in the BDA Portion Sizes Food Fact Sheet.
Table of food groups based on The Eatwell Guide
| Food group | Key messages |
| Carbohydrate staple foods (e.g. bread, potatoes, rice, pasta, cereals, chapattis, yam, oats, cornmeal, noodles |
include a serving at each meal Wholegrain varieties increase fibre, vitamins and minerals
|
| Vegetables and fruits (fresh, frozen, tinned or dried) |
|
| Protein rich foods (e.g. beans, lentils, pulses, nuts, seeds, tofu, fish, eggs, meat, poultry) |
|
| Milk-based foods (e.g. milk, yoghurt, cheese) or fortified alternatives (e.g. soya, oat, almond, coconut) |
|
| Oils and spreads |
|
| Fluids (e.g. water, milk, decaffeinated drinks) |
|
- Eat meals regularly, avoiding long gaps between meals.
- Choose snacks from the food group list (e.g. fruit, yoghurt, nuts, wholegrain cereal with milk, wholegrain toast with spread) See the BDA Healthy Snack Food Fact Sheet for ideas.
- Foods high in sugar, fat or salt (e.g. biscuits, crisps, cakes, chocolate and fizzy drinks) can be enjoyed occasionally, but shouldn’t replace more nutritious foods.
- Extra supplements may be needed for vegan diets.
- When income is low, check your eligibility for the Healthy Start Scheme for support to buy milk, fruit and vegetables plus free pregnancy vitamins (www.healthystart.nhs.uk).
Which vitamins do I need each day?
Folic acid - 400mcg until 12 weeks of pregnancy. It is recommended to start taking this 3 months before pregnancy.
Vitamin D - 10mcg during the winter months, or all year if your skin is dark or has low exposure to sunshine (e.g. night shift workers).
Pregnancy multivitamins contain these vitamins but are not required if you are eating a balanced diet.
How can diet help with common pregnancy symptoms?
Feeling sick: Nausea is most common in the first trimester. Try plain foods like toast or biscuits every two hours. Cold foods (e.g. sandwiches) may be better tolerated than hot meals. Sip fluids often. Try folic acid and vitamin D alone instead of a pregnancy multivitamin supplement. Focus on a balanced diet once symptoms ease. Seek medical attention for severe nausea and vomiting.
Constipation: Gradually increase your intake of wholegrain foods, vegetables and fruits. Increase fluids. Include daily movement (e.g. walking). If iron supplements worsen constipation, discuss this with your healthcare professional.
Heartburn or reflux: Try smaller meals more often. Try avoiding late night meals, large meals, and meals high in fat or spice.
Weight gain in pregnancy
During most of your pregnancy there is no need to increase your food intake unless you were underweight at the start of pregnancy or if you lose weight. If you are not overweight, a small increase of food (approximately 200 calories) is suggested in the third trimester. This could be met by including larger servings of starchy carbohydrates at mealtimes, or having an additional healthy snack.
If you have a low weight before pregnancy, gradually increase your food intake.
Most weight gain occurs after 20 weeks of pregnancy. Try to avoid weight loss while pregnant.
Eating well and remaining active can prevent gaining too much weight. Guidance on physical activity can be found at: www.nhs.uk/best-start-in-life/pregnancy/exercising-in-pregnancy/
Recommendations on total weight gain during pregnancy are listed below, based on your weight and body mass index (BMI), which should be assessed at your midwife appointment.
Recommended weight gain in pregnancy for a single pregnancy
| Starting BMI category (kg/m²) | Recommended gain (kg)/ stones and pounds |
| Below 18.5 | 12.5–18kg/ 2 stones – 2 stone 12 pounds |
| 18.5–24.9 | 11.5–15kg/ 1 stone 11 to 2 stones 5 pounds |
| 25–29.9 | 7–11.5kg/ 1 stone 1 to 1 stone 11 pounds |
| 30+ | 5–9kg/ 11 pounds to 1 stone 6 pounds |
Food safety in pregnancy
Some foods and drinks should be avoided to reduce the risk of harm or infection to your baby. For current UK guidance see: https://www.nhs.uk/pregnancy/keeping-well/foods-to-avoid/
Maintain good food hygiene by washing hands before and after preparing foods.
Only use pregnancy specific multivitamin supplements.
Restrict caffeine intake to 200mg day (e.g. two mugs of instant coffee or one mug of filter coffee or 3 cups of tea. Caffeine is also in cola, energy drinks and chocolate).
Top tips
- Eat a varied diet with a focus on foods from the food group chart.
- Find routines that remind you to drink 6-8 glasses or mugs of fluid each day.
- Avoid long periods without eating, which can increase nausea and tiredness.
- Prepare healthy snacks to eat when away from home.
- Ask for referral to a dietitian if your BMI is less then 18.5 or more than 30, or you need support with your diet.
- Eating a nutritious diet helps to keep you well, which in turn benefits your baby.
Source(s)
Public Health England. (2016). The Eatwell Guide. Accessed October 13, 2023, from https://www.gov.uk/government/publications/the-eatwell-guide
Physical activity guidelines: pregnancy and after childbirth - GOV.UK (www.gov.uk) Physical activity guidelines: pregnancy and after childbirth - GOV.UK (www.gov.uk)
Exercise in pregnancy - NHS (www.nhs.uk)
NHS website https://www.healthystart.nhs.uk Accessed 14th October 2023
Institute of Medicine (US) and National Research Council (US) Committee to Reexamine IOM Pregnancy Weight Guidelines. Weight Gain During Pregnancy: Reexamining the Guidelines. Rasmussen KM, Yaktine AL, editors. Washington (DC): National Academies Press (US); 2009
