A healthy diet is an important part of a healthy lifestyle at any time but is especially vital if you’re pregnant or planning a pregnancy. Eating healthily during pregnancy will help your baby to develop and grow.
You do not need to go on a special diet, but it’s important to eat a variety of different foods every day to get the right balance of nutrients that you and your baby need.
A healthy diet is an important part of a healthy lifestyle at any time, but is especially vital if you’re pregnant or planning a pregnancy. Eating healthily during pregnancy will help your baby to develop and grow.
During pregnancy, throughout breastfeeding, and whilst raising your child, a healthy diet and lifestyle is important for you and your family. Living a healthy lifestyle and eating well will make you and your family feel better and reduce your chances of getting both short and long term health complications such as obesity, diabetes type II, heart disease and cancer. Healthy eating and exercise as a family will help demonstrate the importance of a healthy lifestyle to your child.
You don’t need to go on a special diet, but it’s important to eat a variety of different foods every day to get the right balance of nutrients that you and your baby need.
It’s best to get vitamins and minerals from the foods you eat, but when you’re pregnant you need to take a folic acid supplement as well, to make sure you get everything you need.
- 400 micrograms of folic acid each day – you should take this from before you are pregnant until you are 12 weeks pregnant
- The Department of Health also advises you to consider taking a vitamin D supplement
- Do not take vitamin A supplements, or any supplements containing vitamin A (retinol), as too much could harm your baby. Always check the label.
Weight gain during pregnancy comprises
- the products of conception (foetus, placenta, amniotic fluid),
- the growth of various maternal tissues (uterus, breasts)
- the increase in blood, extracellular fluid and maternal fat stores.
Desirable pregnancy weight gain
- 10 -14kg. (22- 31lb)
- For women carrying twins, 11-25 kilograms (25-54 lb).
The extra Energy needs of pregnancy
70,000+ kcal – total extra energy required which equates to
- 85kcal/day – first trimester
- 285 kcal/day second trimester
- 475 kcal/day third trimester
Pregnancy weight gain
- 11% – first trimester
- 47% – second trimester
- 42% – third trimester
To put it in perspective here are rough calories in foods…
- 85 kcal = 1 slice of brown bread OR an apple
- 285 kcal = 1 slice of brown bread and small tin of beans
- 474 kcal = 2 slices brown bread, small tin of beans and serving of cheese (30-40g)
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NHS information on foods to avoid in pregnancy.
Two helpful guides you can view or download.
Tommy’s how to eat well in pregnancy
Having a balanced diet and eating well during pregnancy means having a good variety of foods. This will ensure you have the energy and nutrients you and your baby need during pregnancy.
We aim to give people access to reliable science-based information to support anyone on their journey towards a healthy, sustainable diet. In this section you can read about healthy eating, nutrition and supplements in pregnancy.
Eating well is important and it can be hard to know what’s best for you and your family. To help we have listed a variety of useful resources and tools that are from reputable sources. Great advice to help you have a better understanding of nutrition and how it impacts your health.
Light, gentle exercise is recommended during pregnancy. The more active and fit you are during pregnancy, the easier it will be for you to adapt to your changing shape and weight gain. It will also help you to cope with labour and get back into shape after the birth.
A daily walk, running, yoga for as long as you feel comfortable are great forms of exercise.
The more active and fit you are during pregnancy, the easier it will be for you to adapt to your changing shape and weight gain. It will also help you to cope with labour and get back into shape after the birth.
Getting enough exercise means a stronger, fitter you. It’s good for your body and your mind too. Lots of good advice, information and support can be found in the websites below.
Exercise is not dangerous for your baby. There is some evidence that active women are less likely to experience problems in later pregnancy and labour.
Torbay Healthy Lifestyles
We have a range of ideas and resources to help you move more.
Exercising in pregnancy
Gentle exercise during pregnancy is good (and safe) for you and your baby. Not only does it help you maintain a healthy weight, it also helps prepare your body for labour.
What kind of exercises can I do during pregnancy?
Gentle exercise during pregnancy is good (and safe) for you and your baby. Not only does it help you maintain a healthy weight, it also helps prepare your body for labour.
Exercise during pregnancy: what to know
Pregnancy doesn’t mean nine months on the sofa eating for two, unfortunately. Here’s how moving is great for you and your baby, and what to consider.
You’ll find pregnancy and postnatal exercise videos by clicking on Baby Buddy above and don’t forget to download the app for lots more information and advice.
Maintaining a healthy diet and lifestyle is important at any time in your life, but when you’re pregnant it’s especially vital.
Growing a human is no mean feat and that doesn’t mean you have to eat a specific diet, it just means being more mindful on what you are eating to ensure you get the right balance of nutrients for you and your baby.
Whilst you may be hungrier or crave certain foods, there is no need to eat for 2! Starting the day with a healthy breakfast will help you avoid snacking on sugary and salty snacks throughout the day. We don’t recommend cutting out all of your favourite foods but eating a varied diet and introducing new foods will be beneficial. The Eatwell Guide has some useful information on what you should eat and what food groups your food needs to come from.
Eating plenty of fruit and veg rich in nutrients, vitamins and fibre helps support better digestion and can prevent constipation.
The general guidance is 5 pieces of fruit and veg a day – canned, frozen, dried or juiced all count!
Eating carbohydrates such as bread, rice, potatoes, pasta, oats, yam and cornmeal are an important energy source and can help you feel full for longer. Opt for oven chips as they are lower in fat and salt. Instead of white bread, pasta, rice, try wholegrain or higher fibre options, brown bread, brown rice, whole wheat pasta.
Eating lean meat with the skin removed is a great source of protein. It is important for all meat and fish to be cooked thoroughly ensuring there are is no pink meat and juices have no blood in it.
Try to eat two portions of fish a week, one of which should be an oily fish. When you’re pregnant or trying to get pregnant it is advisable to avoid eating certain fish – shark, swordfish. When you’re pregnant avoid eating more than two portions of oily fish a week because it can contain toxins.
You should also avoid eating some raw, undercooked or runny eggs due to the risk of salmonella. The only exception to this are eggs that are produced under the British Lion Code of Practice. These eggs have a red lion logo stamped on their shell and are safe for pregnant women to eat raw or partially cooked, as they come from flocks that have been vaccinated against salmonella. Pregnant women can eat these raw or partially cooked (for example, soft boiled eggs).
Eggs that have not been produced under the Lion Code are considered less safe, and pregnant women are advised to avoid eating them raw or partially cooked, including in mousse, mayonnaise and soufflé. These eggs should be cooked until the white and the yolk are hard.
Milk, cheese, fromage frais and yoghurt are important in pregnancy as they contain calcium which are nutrients that you and you baby need. Try to opt for a low fat variant, semi skimmed, low sugar, skimmed milk, yoghurt or cheese. If you prefer a dairy free go for unsweetened, calcium-fortified versions.
There are some cheeses you should avoid in pregnancy, including unpasteurised cheeses. To find out which cheeses you should not eat when you’re pregnant on our page about foods to avoid in pregnancy.
Most foods high in sugar and fat are calorific which can contribute to weight gain, and if sugary can lead to tooth decay
Foods such as crisps, chocolates, cakes, biscuits, ice cream and fizzy drinks should be consumed in moderation so try and have these less often and in small amounts. Easier said than done if you are craving something sweet!
Healthy snacks to enjoy instead include can be dried fruit, low fat yoghurt, fresh fruit, a fruit loaf, hummus with wholegrain pitta. Find out more about healthy food swaps.