Pregnant? Or planning to get pregnant? While it’s always important to maintain a healthy diet, it becomes even more crucial for women who are pregnant or planning a pregnancy to be mindful of their food choices. Nutrition plays a direct role in the development and growth of the fetus. Here are some nutrition tips for a healthy pregnancy:
#1: Vary Your Nutrients
Eating a variety of foods ensures that your body receives the necessary nutrients for both you and your baby. Start your day with a healthy breakfast, which can help provide sustained energy levels throughout the day.
#2: Eat Your Legumes, Fruit and Veg Portions
Fruits and vegetables provide essential vitamins, minerals, and fiber, which promote better digestion and help reduce constipation – a common issue during pregnancy.
#3: Don’t Forget Carbs!
Carbohydrates, found in foods like bread, potatoes, cereals, rice, and pasta, provide your body with energy and help you feel full. Whenever possible, opt for wholegrain or high-fiber carbs, such as whole wheat pasta and brown rice. These help keep your blood sugar levels stable throughout the day and they are also a good source of B vitamins.
#4: Include Protein Sources
Make sure to include protein in your daily diet. Good sources of protein include lean meat, skinless poultry, fish, eggs, low fat dairy such as yoghurt and ricotta, beans, pulses, and nuts.
Ensure that meat and fish are thoroughly cooked before consumption. Oily fish such as salmon, sardines, and mackerel can be eaten up to twice a week, but avoid eating more as they may contain toxins. Refrain from consuming swordfish, shark, marlin, and raw shellfish. Cold-smoked or cured fish should be consumed only if cooked thoroughly, and sushi should only be eaten if the fish is fully cooked.
Avoid cured meats like pepperoni and salami, as they may contain parasites that cause toxoplasmosis. Additionally, do not consume liver, as it contains high levels of Vitamin A, which can be harmful to the unborn baby.
Eggs should be cooked thoroughly until both the white and yolk are hard to avoid the risk of salmonella.
#5: Let’s Talk Dairy
Dairy products are rich in calcium and other nutrients essential for your baby’s development. Milk, cheese, and yogurt are great options. However, avoid unpasteurized dairy products, as they may carry Listeria – bacteria which can cause infections that are harmful to the baby, potentially leading to miscarriage or stillbirth. For dairy alternatives like soy products, choose unsweetened, calcium-fortified options.
Energy requirements during pregnancy increase and some find it difficult to eat enough as they might feel nauseous or bloated so this does not apply. The aim is to have a balanced diet which does include some high fat and sugary foods but in conjunction with other lower energy foods.
#6: Filling / Nourishing Snack Ideas
Choosing snacks higher in fiber and micronutrients between meals helps to provide stable energy levels and nutrients which are important for both the baby and the mother. Try options like small sandwiches with lean ham or tuna, salads, yogurt, fresh fruit, unsweetened cereals with milk, and vegetable soup.
#7: Food Preparation Tips
To avoid food poisoning, clean all surfaces and utensils before and after food preparation. Wash fruits, vegetables, and salads thoroughly to remove any contaminants. When using packaged foods, check expiration dates to ensure freshness.
When reheating food, make sure it’s heated thoroughly until it is steaming hot. Store raw foods and cooked foods separately to prevent contamination.
#8: Vitamins and Supplements
Folic acid helps reduce the risk of developmental issues during the first weeks of pregnancy, such as spina bifida. It’s recommended to start taking folic acid ideally from the time pregnancy is planned or as early in the pregnancy as possible, up until the 12th week.
During pregnancy, avoid supplements containing Vitamin A (retinol), as excessive amounts can harm the baby.
Vitamin D is essential for keeping bones, teeth, and muscles healthy by regulating calcium and phosphate levels. Since not everyone can make enough Vitamin D from sunlight and food alone, a supplement might be necessary. Consult with your GP to determine the appropriate dose after a blood test. Pregnant and breastfeeding women should ensure their Vitamin D levels remain within the normal range.
#9: Limit Your Caffeine and Herbal Tea Intake
Excessive caffeine intake during pregnancy can increase the risk of complications and miscarriage. Limit caffeine to no more than 200mg per day. Be sure to check ingredient labels on herbal teas, chocolate, and energy drinks, as they may contain caffeine, especially if you consume them frequently.
As for herbal tea, up to two cups per day is generally considered safe, but some herbal teas may pose risks, especially during the first trimester. Always check the safety of specific herbal teas.
#10: Alcohol and Smoking
Alcohol can cause long-term harm to your baby and increase the risk of miscarriage and premature birth.
Smoking raises the risk of abnormal bleeding during pregnancy and delivery and can increase the likelihood of birth defects like cleft lip and/or cleft palate.
It’s best for pregnant women to avoid both alcohol and smoking altogether.
The Health Promotion and Disease Prevention Directorate offers free support through their Quitline on 8007 3333 for all those wishing to stop smoking.
These guidelines provide a general overview of nutrition for a healthy pregnancy. If you have any concerns or questions, it’s recommended to consult with your gynecologist or GP for personalized advice based on your health history and current situation.
WHAM would like to thank Denise Buttigieg for generously contributing her expertise as a registered dietitian to this article. Denise has a BSc in Applied Food and Nutritional Sciences, a postgraduate diploma in Dietetics from the University of Malta, and a postgraduate certificate in Advanced Dietetics in Eating Disorders from the British Dietetic Association. You can contact Denise directly on her Facebook page Gentle Nutrition.
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References
British Dietetic Association. Pregnancy and diet. Retrieved from https://www.bda.uk.com/resource/pregnancy-diet.html on 30th September 2025.
CDC, 2023. Smokers, Pregnancy, and Babies. Tips From Former Smokers. Retrieved from https://www.cdc.gov/tobacco/campaign/tips/diseases/pregnancy.html on 24th March 2025.
NHS, 2023. Foods to avoid in pregnancy. Keeping well in pregnancy. Retrieved from https://www.nhs.uk/pregnancy/keeping-well/foods-to-avoid/ on 24th March 2025.
NHS, 2023. Have a healthy diet in pregnancy. Keeping well in pregnancy. Retrieved from https://www.nhs.uk/pregnancy/keeping-well/have-a-healthy-diet/ on 24th March 2025.
NHS, 2023. Vitamins, supplements and nutrition in pregnancy. Keeping well in pregnancy. Retrieved from https://www.nhs.uk/pregnancy/keeping-well/vitamins-supplements-and-nutrition/ on 24th March 2025.
Claire Galea is a self-employed holistic care practitioner with formal training in nursing. She is passionate about patient-centered care and public education on health and social issues. Committed to lifelong learning, Claire enjoys exploring a broad range of topics, from spirituality to contemporary affairs.
Claire is also passionate about spreading awareness on the negative effects that domestic abuse leaves on its victims’ mental, emotional, social and physical wellbeing. She is the author of two downloadable ebooks, namely Heal Your Life Forever and 5 Simple Steps To Creating The Life Of Your Dreams.
Click here to check out Claire’s full bio as well as a list of all her Wham published articles
