Eating Well During Pregnancy: A Simple Guide
What a balanced pregnancy plate looks like and which foods to be careful with.
Before you use this guide: This is general educational information, not an individual medical assessment. We do not identify a clinician reviewer on this page, so please confirm personal health decisions with your doctor, midwife or paediatrician.
You do not need to eat for two. Most women need only a small increase in calories, mainly in the second and third trimesters. Quality matters more than quantity.
Build a balanced plate
- Vegetables and fruit of different colours every day
- Wholegrains such as oats, brown rice and wholemeal bread
- Protein: beans, lentils, eggs (well cooked), poultry, fish and lean meat
- Dairy or fortified alternatives for calcium
- Plenty of water
Foods to be careful with
- Unpasteurised milk and soft cheeses made from it
- Raw or undercooked meat, eggs and shellfish
- Fish high in mercury, such as shark, swordfish and marlin
- Liver and liver products, which can contain too much vitamin A
- Too much caffeine. Your doctor can tell you what limit applies to you.
Ask about supplements
Your doctor may recommend folic acid, vitamin D, iron or other supplements depending on your diet and blood tests. Do not start high-dose supplements on your own.
Trusted resources to read next
These public health resources provide additional information. Guidance can vary by country, so prioritise advice from your own care team and local health service.
- NHS: Pregnancy — Pregnancy care, common symptoms, screening and complications.
- NHS: Week-by-week pregnancy guide — Pregnancy development and care by week.
This content is for general information only and is not medical advice. Every pregnancy and every baby is different. Always talk to your doctor, midwife or paediatrician about your own situation, and seek urgent care if you are worried.