Healthy eating
A balanced, varied diet supports maternal health and baby's development. Find useful information and resources about healthy eating in pregnancy.
Supporting your baby's development
It's important to have a balanced and varied diet during pregnancy to make sure you stay healthy and to help your baby grow and develop. Keeping active is a great way of burning off calories and will help your mental wellbeing too.
You might find you are hungrier than usual, but you don't need to eat for two. In the last three months of pregnancy, you should try and eat a little more, around 200 calories a day, which is the same as two slices of wholemeal toast and butter.
What you should avoid
There are some foods and drinks that are best to avoid while you are pregnant as there is a risk they could be harmful to your baby.
Read more about the foods and drinks to avoid on the Tommy's website.
Healthy Start card
You may be entitled to a Healthy Start card, which can be used to buy milk, fruit and vegetables and other essentials.
You can also get free vitamins. Visit the Healthy Start website.
Vitamins and supplements
Eating a healthy, varied diet will help you get most of the vitamins and minerals you need during pregnancy. But you may need to take some supplements as well.
It is recommended that you take 400 micrograms of folic acid each day. You take this while you are trying for a baby and for the first 12 weeks of pregnancy. The recommended dose increases to 5mg each day if you have a body mass index of 30 or above.
10 micrograms of vitamin D is also recommended each day throughout your pregnancy and after your baby is born, if you are breastfeeding. This is particularly important if you have darker skin or spend limited time uncovered, outdoors.
If you choose to take multivitamins, then make sure they are specifically for pregnancy, as they will include everything you need for yourself and your baby. Standard multivitamins may contain a level of Vitamin A which is not safe in pregnancy.
Find out if you are eligible for free Healthy Start vitamin vouchers.
Useful resources
Try to eat a variety of foods from the five main food groups. Use the Eatwell Guide to help you make healthy choices when planning your meals. Start the day with a healthy breakfast, to help you stop snacking between meals.
Download this practical guide to eating well during pregnancy from the First Steps Nutrition Trust, including advice about meals, snacks and drinks.