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What to eat in pregnancy and foods to avoid

You do not need to eat for two. Mia explains what helps you and your baby, and which foods to avoid, without the stress.

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In short

Eat a varied diet

Fruit, vegetables, wholegrains, protein and dairy or alternatives. You need only a little extra energy in the last trimester.

Key supplements

In the UK, folic acid until week 12 and vitamin D all pregnancy are advised. Ask your midwife what suits you.

Foods to avoid

Avoid raw or undercooked eggs not marked Lion, unpasteurised soft cheeses, pâté, liver and raw or undercooked meat. Limit some fish.

Caffeine and alcohol

Keep caffeine under 200 mg a day, about two mugs of instant coffee. The safest choice with alcohol is none.

Eating well, without stress

You do not need a special diet. Aim for a mix of fruit and vegetables, wholegrains, protein such as beans, eggs, fish or meat, and dairy or fortified alternatives.

You only need about 200 extra calories a day in the last three months, roughly a slice of toast with peanut butter. Eating for two is a myth.

Supplements in the UK

Take 400 micrograms of folic acid daily before pregnancy and until week 12. It helps prevent problems with the baby’s spine. Some people need a higher dose, so ask your GP.

Take 10 micrograms of vitamin D daily throughout pregnancy and breastfeeding. Avoid supplements with vitamin A (retinol), as too much can harm your baby.

Foods to avoid

Avoid unpasteurised milk and soft cheeses with a white rind (such as brie) unless cooked until steaming. Avoid all pâté, liver, and raw or undercooked meat.

British Lion eggs can be eaten runny. Other eggs should be cooked until firm. Wash fruit and vegetables well.

Fish

Fish is good for you and your baby. Aim for two portions a week, including one of oily fish.

Have no more than two portions of oily fish, such as salmon or mackerel, a week. Avoid shark, swordfish and marlin, and limit tuna.

Caffeine and alcohol

Keep caffeine under 200 mg a day. That is about two mugs of instant coffee or one mug of filter coffee. Tea, cola and chocolate count too.

The safest choice is no alcohol at all in pregnancy. If you drank before you knew you were pregnant, try not to worry, and talk to your midwife.

Based on NHS guidance on foods to avoid and vitamins in pregnancy. Mia teaches. Your midwife knows you best.

Sources: NHS: Foods to avoid in pregnancy · NHS: Vitamins, supplements and nutrition in pregnancy · NHS: Have a healthy diet in pregnancy

Good to know

Do I need to eat for two?

No. You need about 200 extra calories a day only in the last three months.

Is it safe to eat fish?

Yes, and one or two portions a week is good. Avoid shark, swordfish and marlin, and limit oily fish.

Can I eat peanuts?

Yes, unless you are allergic. There is no need to avoid them in pregnancy.

Is a vegan diet safe in pregnancy?

Yes, with planning. You may need extra vitamin B12, iron, iodine and omega-3. Ask your midwife.

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