Eating and Drinking During Pregnancy

Include the foods below in your diet daily to ensure you both get all the nutrients you need. 

Complex carbohydrates

• These are foods such as a wide variety of vegetables, pulses, beans, oats and grains (for example, quinoa), and are the body’s preferred source of energy.
• Keep processed carbs like white bread and sugary treats to a minimum, as these can spike your blood sugar levels, leading to energy dips and mood swings

Protein 

Protein is essential for growth and repair.  Good sources include:

• Meat, poultry, fish, seafood, dairy, tofu and tempeh.
• Eggs are a great source of protein, and it’s no longer necessary to hard boil them, as per previous health advice for pregnant women. This was because of worries about salmonella, a type of food poisoning that can make pregnant women very poorly.
• As long as the eggs you buy have the red British Lion stamp, which means they’ve been produced under the British Lion Code Of Practice, it’s fine to eat them soft-boiled or scrambled.
• Include a portion of protein at every meal to help keep you satiated and fuller for longer.

Healthy fats

• Our bodies can’t make essential fatty acids such as omega 3 and omega 6, so we need to make sure we get them from our diet. Both are used for energy, and omega 3 is essential for healthy brain development and growth.
• Good sources of omega 3 include oily fish such as salmon, mackerel and sardines (no more two portions a week is recommended for pregnant women), nuts and seeds.
• Good sources of omega 6 fatty acids include olive oil, flaxseeds, chia seeds and almonds.
• Avocados contain both so include in your diet where you can.

Fresh fruit and vegetables

• As well as apples, bananas and citrus fruits, eat low-sugar options such as blueberries, strawberries, raspberries and blackberries (use frozen in smoothies, for example).
• These are full of antioxidants, which help the body repair damage from environmental toxins, for example.
• Eating plenty of dark leafy greens, salad veggies and good snacking options such as peppers, carrots and cucumber  will ensure you’re getting a good range of vitamins and minerals plus plenty of fibre.

5 foods to avoid during pregnancy

There are certain foods that can make you or your baby very unwell, or that may increase the risk of miscarriage.

Here’s what to keep out of your diet while you’re pregnant:

• Unpasteurised dairy and mould-ripened cheeses such as brie, camembert and some types of goat’s cheese. They may contain a bacteria called listeriosis, which can harm your growing baby and increase the risk of miscarriage.
• Fish that are potentially high in mercury, such as swordfish and tuna. Mercury is a heavy metal and may harm your baby’s developing nervous system if ingested in high levels
• Undercooked, raw or shellfish. These can cause infections and food poisoning, including norovirus, salmonella and listeria.
• If you want to eat sushi, you should try and consume wild raw fish that has been frozen first. This kills off harmful bacteria. Sushi made with farmed fish is considered fine.
• Cured meats, such as salami, prosciutto and pepperoni. These aren’t cooked, just cured, with means they may contain a parasite that causes toxoplasmosis, which can increase the risk of miscarriage. It’s important to avoid raw meat for the same reason.
• Pate or liver. These are very high in vitamin A, which can be harmful to your baby. Too much vitamin A can cause birth defects.