What you should eat when you're pregnant

It's important to eat a healthy, balanced diet when you're pregnant. Here's our guide to what you should be filling your plate with...

We read lots about the foods we should avoid when pregnant - read our guide by TalkMum blogger Fran over here - but what about the foods we should be eating lots of? When we're pregnant, we need to get a good balance of nutrients for us and the baby, so as well as taking Pregnacare every day, here's what we should be making sure we eat, each day:


Fruit and vegetables

It's even more important than usual to get lots of fruit and veg, when we're pregnant, because all of that fibre can stop us from getting constipated.


Carbs and starchy food like bread, potatoes and rice are an important source of energy, vitamins and fibre. Opt for wholemeal versions of pasta, rice and bread for extra fibre and don't fry the potatoes too often - boiling and steaming are a healthier way to cook them!


Food like eggs, fish, nuts, pulses, beans and meat all provide protein. Try to eat one of these every day, and aim to eat two portions of fish a week, including oily fish like salmon, sardines or mackerel. Be careful that eggs (to avoid salmonella) and meat (to avoid toxoplasmosis) are cooked all the way through.


Things like milk, cheese and yogurt contain calcium, which is essential for your baby. Aim for two to three portions a day, and remember there are certain cheeses you should avoid when pregnant in case you get listeriosis.

Healthy snacks

NHS guidelines suggest that you cut out snacks that are high in salt and sugar, instead opting for:

  • sandwiches or pitta bread filled with grated cheese, lean ham, mashed tuna, salmon, or sardines, with salad
  • salad vegetables, such as carrot, celery or cucumber
  • low-fat lower-sugar yoghurt or fromage frais with fruit
  • hummus with wholemeal pitta bread or vegetable sticks
  • ready-to-eat apricots, figs or prunes
  • vegetable and bean soups
  • unsweetened breakfast cereals, or porridge, with milk
  • milky drinks
  • fresh fruit
  • baked beans on toast or a baked potato

If you're pregnant, what do you enjoy eating? Do you have any tips on staying healthy and eating a good balance of nutrients?

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Alexandra Phillips

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