Diet during pregnancy 

Pregnancy is not a time to attempt weight loss diets or be able to ‘eat for two’ like it was previously thought. Pregnancy is a time to adapt your diet to improve your nutrition for the health of yourself and your baby.

Natural weight gain will occur during pregnancy and a weight gain of around 10-12.5kg is normal and healthy. Normal calorie recommendations apply (2000kcals per day), with an extra 200kcals per day during the third trimester and an extra 500kcals per day if you are breastfeeding.

Drink your water! It is recommended that you drink at least 1.8 to 2.8 litres of water a day (although all drinks count including juice, tea, milk etc..). This can help with tiredness, constipation and kidney function, ultimately reducing risks of pre-term labour and miscarriage also. If breastfeeding, increased fluid consumption helps with milk flow and production. Try and reduce caffeine levels and fizzy drinks and drink regularly throughout the day.

The Public Health England (2018) constructed a visual image of recommendations on how to devise a healthier, balanced diet - a downloadable copy is here.

So what can I eat and not eat during my pregnancy?

Foods to consume during pregnancy	Foods to avoid during pregnancy
At least 5 portions of fruit & veg a day	Certain cheeses – soft cheese with white rind (camembert & brie), soft blue cheese or blue veined cheese
8-12 glasses of water a day	Raw or partially cooked eggs UNLESS they are British Lion Code eggs
Small portions of starchy carbohydrates	All pate
Protein based foods (beans, pulses, fish, eggs, poultry, nuts and meat)	Raw or undercooked meats
Dairy products (milk, cheese, yoghurt)	Shark, swordfish or marlin. Tuna should be limited to no more than 2 tuna steaks or 4 medium cans of tuna a week. Only 2 portions of oily fish a week (salmon, sardines or mackerel). Ensure any smoked fish is thoroughly cooked before eating
Very small amount of foods high in fat (sweets, cake, biscuits, crisps etc)	Raw fish
	Unpasteurised milk, cream or cheese

Alcohol of any amount is NOT recommended during pregnancy.

No more than 200mg of caffeine a day to be consumed. Caffeine can be found in coffee, tea, chocolate, fizzy drinks & energy drinks. You can switch to decaffeinated teas and coffees and try and drink unsweetened juices.

One mug instant coffee	100mg caffeine
One mug filter coffee	140mg caffeine
One mug of tea	75mg caffeine
One can of cola	40mg caffeine
One 250ml can of energy drink	80mg caffeine
50g plain chocolate	25mg caffeine
50g milk chocolate	10mg caffeine

What vitamins & minerals should I be taking during my pregnancy?

• Folic acid – if you are trying for a baby or have just become pregnant, it is recommended to take a folic acid supplement of 400mcg every day until 12 weeks of pregnancy. This aims to reduce the risk of Neural Tube Defects, for example spina bifida. If your BMI is over 30 you will need a higher dose of folic acid and this will be prescribed by your GP. 
• Other vitamins like vitamin D and C, iron and calcium are recommended in pregnancy too. Taking a multivitamin for pregnancy once a day for the whole pregnancy can assist you in gaining the right amount.
• It is recommended to stay away from multivitamins with vitamin A.

Vitamin D

During pregnancy it is recommended you take 10 micrograms or 400 IU of vitamin D, this is usually included in your multivitamin for pregnancy which you should take as one tablet every day throughout your pregnancy. This is particularly important during the autumn and winter months when there is less sunlight. You should not take more than 100 micrograms (4000 IU) of vitamin D per day.

You are at higher risk of vitamin D deficiency if:

• You have darker skin
• You have a body mass index of 30 or above
• You do not go outside much
• You use a high factor sun screen regularly and have your skin covered

Vitamin D can also be found in some foods:

• Some breakfast cereals
• Oily fish (salmon, sardines)
• Some red meats
• Eggs

If you are concerned about having vitamin D deficiency or about how much vitamin D you should be taking, please contact your healthcare professional.

Other dietary needs

If you are vegetarian, vegan, coeliac or some restrictions in your diet for religious reasons you should consult with your medical professional to ensure you are gaining enough nutrients from your diet.