What Should I Eat During Pregnancy?
Quick answer: Focus on folate, iron, calcium, DHA, and protein. Eat a wide variety of nutrient-dense whole foods. Avoid raw fish, undercooked meat, unpasteurised dairy, and high-mercury fish.
What to Eat
Leafy greens (spinach, kale)
Rich in folate — critical for preventing neural tube defects in the first trimester.
Eggs (fully cooked)
Excellent source of choline, protein, and DHA — all important for baby brain development.
Salmon (2 servings/week)
Best dietary source of DHA omega-3, essential for fetal brain and eye development.
Dairy (milk, yoghurt, cheese)
Calcium and vitamin D for baby's bone development.
Legumes (lentils, chickpeas, beans)
Plant-based folate, iron, and protein.
Lean meat and poultry (fully cooked)
Iron and B12 for red blood cell production — needs increase significantly during pregnancy.
Sweet potatoes
Beta-carotene (vitamin A precursor) + fibre + potassium.
Berries
Vitamin C, antioxidants, and folate — important throughout pregnancy.
Avocado
Folate, healthy fats, and potassium — particularly good in the first trimester.
Whole grains (oats, quinoa, brown rice)
Complex carbs, B vitamins, and fibre — help with constipation, common in pregnancy.
What to Avoid
Raw or undercooked fish and meat (sushi, rare steak)
Risk of Listeria, Salmonella, and Toxoplasma — dangerous to the baby.
High-mercury fish (shark, swordfish, king mackerel, tilefish)
Mercury accumulates and damages the developing nervous system.
Unpasteurised dairy and soft cheeses (brie, camembert, blue cheese)
Risk of Listeria — can cause miscarriage and stillbirth.
Raw or undercooked eggs
Risk of Salmonella.
Alcohol (any amount)
No safe level of alcohol during pregnancy — causes fetal alcohol spectrum disorders.
Excessive caffeine (>200mg/day)
Linked to low birth weight and preterm delivery.
Raw sprouts (alfalfa, clover)
Common source of Salmonella and E. coli.
Liver and liver products
Extremely high in vitamin A — too much preformed vitamin A can harm the baby.
Hydration
Drink 8–10 glasses of water per day during pregnancy. Herbal teas are generally safe but check with your midwife — ginger tea is safe and helpful for morning sickness; avoid high doses of most others.
Tips
- •Start a prenatal vitamin with at least 400mcg folic acid as soon as you plan to conceive.
- •Eat small, frequent meals — helpful for morning sickness in the first trimester.
- •Iron absorption is improved by eating vitamin C alongside iron-rich foods.
- •Always consult your midwife or doctor before significantly changing your diet during pregnancy.