A healthy diet during pregnancy is very important for the development of your baby, and may have long-term beneficial effects for both you and your child.
It is advisable to follow a balanced diet based around the four main food groups:
- carbohydrates, such as bread, rice, pasta and potatoes
- fruit and vegetables, at least five portions a day
- protein, such as meat, poultry, fish, pulses and eggs, and
- dairy, such as milk, cheese and yoghurt
You should also try to drink plenty of fluids, such as water and fruit juice, as this can help to prevent constipation and nausea.
In addition to a healthy balanced diet, there are a few additions and restrictions to your diet that are recommended during pregnancy:
Folic acid
During pregnancy you should increase your intake of folic acid. Folic acid can help to reduce the risk of problems developing with your baby’s spine and brain (neural tube defects), such as spina bifida.
The Department of Health recommends that all women who are trying to get pregnant should take a daily folic acid supplement of 400 micrograms a day. This should continue for the first 12 weeks of pregnancy, while your baby’s spine is developing.
You can get folic acid tablets from pharmacies, supermarkets, health food stores and on prescription. Natural sources include green leafy vegetables, breakfast cereals and bread.
If you have a family history of neural tube defects, or are taking medication for a condition such as epilepsy, check with your GP if you are planning a pregnancy and before starting to take folic acid because you may need a higher dose.
Vitamin D
It is important to get enough vitamin D during your pregnancy, and while you are breastfeeding, to keep your bones healthy and to help with the development of your baby’s bones.
This is especially important for women at risk of vitamin D deficiency; this includes anyone with a South Asian, African, Caribbean or Middle Eastern family origin, those who stay indoors a lot, those who usually cover up their skin when they go outdoors, or those with a diet particularly low in vitamin-D-rich foods.
Foods that contain vitamin D include oily fish, eggs, meat, vitamin-D-fortified margarine and breakfast cereals.
Only a small amount of our vitamin D comes from diet; the best source is sunlight. To ensure you get enough vitamin D it is advised that pregnant women take a daily supplement of 10 micrograms a day. Ask your midwife or doctor about suitable vitamin supplements.
Vitamin A
Too much vitamin A during pregnancy can harm your unborn baby. Avoid supplements containing vitamin A and eating liver and liver products, as these are high in vitamin A.
Mercury
It is recommended that you do not eat shark, marlin or swordfish, and that you limit the amount of tuna you eat while you are pregnant or breastfeeding. These types of fish contain high levels of mercury, which can damage your baby’s developing nervous system. You should not eat more than two tuna steaks or four cans (each 140g drained) of tuna a week.
Peanuts
Peanuts, or food containing peanuts such as peanut butter, are safe to eat during your pregnancy unless you have a peanut allergy or a health professional advises you not to.
Previously, pregnant women were advised to avoid peanuts if there was a history of allergy – such as asthma, eczema or a food allergy – in their immediate family. However, the latest research shows that there is no evidence to prove that eating peanuts during pregnancy increases the risk of your baby developing a peanut allergy.
Ask your doctor or midwife if you are worried about allergies and food intolerances.
Listeria and salmonella
Some bacterial infections such as listeriosis and salmonella can be picked up from food you eat and can harm your baby. To avoid these infections it is best to follow this advice:
- If you drink milk, only drink pasteurised or UHT milk.
- Avoid mould-ripened soft cheese, such as camembert or brie, and blue-veined cheese such as stilton. Other hard cheeses, such as cheddar, are safe.
- Avoid eating pâté, even vegetarian pâté.
- Avoid eating raw or partially cooked eggs or food that may contain them, such as mayonnaise.
- Avoid raw shellfish.
- Avoid eating raw or partially cooked meat.
- Avoid eating uncooked or undercooked ready meals.
Toxoplasmosis
Toxoplasmosis is a disease caused by a common parasite. It does not usually cause any symptoms in healthy people but can cause problems for an unborn baby if an expectant mother becomes infected.
It can be passed on from undercooked or uncooked meats and from the faeces of infected cats, or soil and water contaminated with faeces. To minimise the risk of infection:
- Wash your hands before and after handling food.
- Wash all fruit and vegetables before you eat them – even ready-prepared salads.
- Make sure any meat you eat is thoroughly cooked.
- Wash all surfaces and utensils after preparing raw meat.
- Wear gloves and wash your hands well after gardening or handling soil.
- Avoid any contact with cat faeces.
For more information on diet and food hygiene see the pregnancy care planner section on ‘Your health during pregnancy’.
