What Should You Eat When You're Pregnant?

When you’re eating for two, it’s more important than ever to maintain a healthy diet. But with so many trends, theories and taboos flying around it can be hard to distinguish between the good, the bad and the no-go zones.

So how should you be fueling your body? According to the NHS you don't need to stick to a special diet, but it is important to eat a variety of different foods to ensure both you and your baby receive the right balance of nutrients.

Here’s an overview of the basics:

Fruit and veg

Packed full of vitamins, minerals and fiber, fruit and veg is an essential part of a healthy pregnancy diet. Aim for at least five portions a day, whether they’re fresh, canned, dried or juiced.

Starchy carbs

Pregnancy can drain energy levels which makes starchy carbs an important source of power. Bread is one of the easiest ways to stock up, though you can also enjoy potatoes, cereals, rice, pasta and oats. While refined options can be delicious it’s best to opt for wholegrains where possible.  

Protein

Contrary to popular belief, you don’t need to gorge on meat to support a healthy baby. Instead you should eat in moderation, and experiment with other forms of protein like beans, pulses, eggs, fish and nuts. If you are eating meat you’ll need to make sure it’s well done with no traces of pink. You’ll also need to steer clear of some fish, including shark, marlin and swordfish. Oily fish like salmon, trout, mackerel and herring can be heavy in toxins so limit yourself to a maximum of two portions a week.

Dairy

Loaded with calcium and nutrients, dairy foods like milk, cheese and yogurt are an important part of a balanced pregnancy diet. There’s hot debate over whether low fat is better than full, so do your research or talk to your nutritionist and decide for yourself. If you prefer dairy alternatives like soya drinks and yoghurts it’s best to opt for unsweetened, calcium-fortified versions.

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