As soon as you found out you were pregnant, you stopped drinking, smoking and began to watch what you ate. However, as the months are going on you’re realising that eating healthily during pregnancy takes a little more thought and careful planning than you first anticipated.

Why is it important to eat healthily during pregnancy?

If you or your partner are pregnant, then it’s important to eat a healthy, nutritious diet. This doesn’t mean you have to go on a special diet, but simply that you should be more careful about what you eat. Remember, your baby eats what you eat, and your baby needs the right balance of nutrients to grow and develop properly. However, we understand that it’s not always obvious which foods you can and can not eat during this time.

So, we thought we would outline what foods you should be eating during pregnancy, so you can feel fully informed!

What foods should I eat during pregnancy?

Fruit and vegetables

During your pregnancy, you should be eating at least 5 portions of fruit and veg per day. They can be fresh, canned, dried, frozen, or juiced. But do try to avoid any fruits or veg that have added salt or sugar.

Starchy foods (carbohydrates)

Starchy foods are a fantastic source of energy, fibre, and vitamins. They include foods such as breakfast cereals, rice, noodles, pasta, and potatoes. You could also opt for wholemeal instead of refined, starchy (white) versions.

Protein

Protein includes foods such as fish, poultry, eggs, beans, pulses, and nuts. Protein is important for helping your baby grow. Try to aim to eat around 2 portions of fish each week, with one of these portions being an oily fish such as salmon, sardines, or mackerel. Keep in mind that you should avoid some types of fish such as shark, swordfish and marlin if you are either pregnant or trying to conceive.

Dairy Foods

Dairy foods such as milk, cheese, and yoghurt are essential during pregnancy as they contain calcium and other essential nutrients. However, when choosing dairy products, it’s important to try and select low-fat varieties such as semi-skimmed, 1% fat or skimmed milk, low-fat yoghurt and reduced-fat hard cheese. Also, try to avoid unpasteurised cheese such as goat’s or blue cheese.

How to eat healthily during pregnancy

Eating well is one of the best things you can do for your baby.