What to Eat When Pregnant

Please keep in mind that this guide is based on nutritional guidelines and does not replace a conversation with your healthcare professional. All of our bodies and health needs are different, so it’s a good idea to talk to your doctor about nutrition during pregnancy if you have any specific questions about your own diet and health. 

What vitamins and minerals are important to take during pregnancy?

During pregnancy we need a balance of vitamins and minerals to keep our bodies healthy and to promote fetal development. You can get many of the vitamins and minerals you need from your diet or through supplements. Here’s a breakdown of what these vitamins and minerals do, and in which food groups you’ll find them: 

Folic acid - this promotes healthy development of the brain and spine, and supports the fetus and placenta’s healthy development and growth. It’s recommended you take 400 micrograms as a supplement for at least a month before getting pregnant and also throughout the first three months of the pregnancy itself. As well as being a supplement, folic acid is also found in fortified cereals, bread, pasta, peanuts and in dark green leafy vegetables, orange juice, and beans.

Calcium - this is important for strong bones and teeth. You can add calcium to your diet by eating more dairy foods such as milk, cheese, and yogurt, you’ll also find calcium in sardines, and in dark green leafy veggies such as kale or spinach. 

Iron - helps red blood cells get oxygen to your baby. You’ll get iron from red meat, poultry, fish, dried pulses, and iron-fortified cereals. 

Iodine - this one’s important for healthy brain development, and is found in certain salts, dairy products, seafood, meat, and some types of bread, it’s also present in eggs.

Choline - helps with the development of the brain and spinal cord, you’ll find this naturally in milk, eggs, peanuts, soy products, and beef liver. 

Vitamin A - needed for healthy skin and eyesight, found in carrots, green leafy vegetables, and sweet potatoes. 

Vitamin C - promotes healthy gums, teeth, and bones. You'll probably already know you can get vitamin C from citrus fruits like oranges and lemons, but you’ll also find it in other types of fruit and veg such as broccoli, tomatoes, and strawberries. 

Vitamin D - also helps your fetus build healthy bones and teeth and promotes healthy eyesight and skin. We can get vitamin D through sunlight, fortified milk, and from fatty fish such as salmon and sardines. 

Vitamin B6 - helps production of red blood cells, found naturally in beef, liver, pork, whole-grain cereals, and bananas. 

Vitamin B12 - also helps form red blood cells and maintains the nervous system, found in meat, fish, poultry, and milk

Eating dairy during pregnancy

The good news is you can still eat cheese during pregnancy - as mentioned above it’s a great source of calcium for helping your baby’s teeth and bones develop and to keep your own strong throughout your pregnancy. 

Many healthcare professionals recommend avoiding unpasteurized soft cheeses, and also soft blue cheeses if they haven’t been cooked. Hard cheeses pasteurized or not are generally considered safe. Other types of dairy such as (pasturized) milk,and yogurt can also be enjoyed during pregnancy.

Eating fish during pregnancy 

Fish can be a great source of nutrition during pregnancy and is a filling food you can enjoy too!

It’s best to avoid certain fish that may be higher in mercury content (such as shark, swordfish, or marlin), however salmon, canned tuna, cod, and plenty of other popular fish dishes are still on the menu! In fact, oily fish in particular (such as salmon) is a great source of Omega 3, which is important for fetal development. 

It’s advised you avoid eating raw seafood, as these can contain harmful bacteria, viruses, or toxins. The good news is that you can still enjoy cooked options such as crab, shrimp, mussels, and scallops.

Eating meat and eggs during pregnancy

Lean red meat can be a great source of iron during pregnancy. Chicken and pork are another great way to get more protein into your diet which may help you feel fuller for longer. It’s best to make sure that all meat is cooked thoroughly. Avoid cured meats as these aren’t cooked, but you can still enjoy ham or other lunch meat as long as it’s been cooked. 

The same rule applies to eggs. They’re a versatile and tasty way to add some protein to your diet, but always try to eat them cooked during pregnancy. Raw eggs can carry a risk of salmonella. 

Eating fruit and vegetables during pregnancy

Whether you like to snack on fruit and vegetables throughout the day or like a hefty helping of greens on the side of your main, they offer a great way to add some essential vitamins and minerals to your diet. Remember to wash fruit and vegetables thoroughly before eating. 

Grains, pulses, and carbohydrates 

There are no restrictions around eating carbs, grains, or pulses throughout pregnancy providing they’re fresh and clean. You’ll find a valuable amount of nutrition in certain pulses and grains. Whole grain carbs are a more nutritious option than white starchy carbohydrates, but these can also be enjoyed during pregnancy - sometimes a bowl of pasta is just what you want…

Following a vegetarian or vegan diet during pregnancy 

If you’re vegetarian or vegan then you probably already know how to supplement your own diet to make sure you get all the nutrition you need from your food. For example, you may need to take a vitamin B12 supplement as this is primarily found in meat, eggs and dairy. Plenty of people choose not to eat meat during their pregnancy, but it’s best to discuss with your healthcare professional if you’d like more guidance on being pregnant while following any specific kind of diet.

Alcohol during pregnancy

It’s not just certain foods that are off-limits during pregnancy, we also need to think about what we’re drinking too. The advice around drinking alcohol is pretty straightforward: according to the CDC there is no known safe amount of alcohol to drink during pregnancy so it’s best to avoid it altogether. 

Everyone’s pregnancy journey is different

We know that learning and remembering a list of foods you can and can’t eat may feel extra daunting on top of all of the changes that are happening to you during pregnancy. Try to follow guidelines as best you can - but we’re all human if you’re worried about something you ate, don’t beat yourself up, just check in with a professional for advice. 

There are many different attitudes and approaches to food, some of us may not worry too much about our diet while others may have a more complex relationship with food. While it’s important to stay physically healthy during pregnancy, your mental health is also important, so we want to encourage you to be compassionate to yourself during this time. All our bodies are different, and there is no single right way to be pregnant. 

Preparing for pregnancy? 

Thanks for reading up on our guide on what to eat when pregnant - we hope you found some useful tips! Looking for more ways to prepare yourself for the road ahead? Why not check out our tips for exercise during pregnancy? 

No matter where you are on your fertility journey, Natural Cycles is here to support you every step of the way. We’re the makers of the world’s first FDA cleared birth control app. If and when the time is right this hormone-free technology can also help you plan a pregnancy too.