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Healthy eating for pregnancy

Including the right things in your diet when you are pregnant or thinking about becoming pregnant is extremely important. Knowing what to eat and drink and what to avoid goes a long way to ensuring the health of both you and your baby.

Folic acid

Whether you are pregnant or planning to have a baby, it is recommended that you start taking 400 micrograms (mcg), of folic acid every day, as early possible. You should continue to do so until you are 12 weeks pregnant. This vitamin is known to reduce the risk of spina bifida.

What to eat

When pregnant, or trying to get pregnant, your diet should include plenty of protein, fibre, calcium, iron and other minerals and vitamins. These can all be found in the following foods:

  • fruit and vegetables (aim for at least five portions of a variety of fruits and vegetables a day)
  • starchy foods such as bread, pasta, rice and potatoes
  • dairy products such as milk, cheese and yoghurt
  • lean meat and chicken
  • wholegrain bread and pulses
  • fish (two servings a week, including oily fish like sardines and mackerel - ensure fresh tuna consumption does not exceed two servings per week)

Pregnant women can become deficient in iron so it is important to eat plenty of iron-rich foods. A good intake of vitamin C through fruit, vegetables and juice helps your body to absorb iron. If your iron level is low, your GP or midwife will advise you to take iron supplements. The following foods will help you to keep your iron level normal:

  • red meat
  • pulses
  • bread
  • green vegetables
  • fortified breakfast cereals

Foods to avoid include:

  • peanuts and foods containing peanut products if you, the baby's father or siblings have certain allergic conditions such as hay fever, asthma or eczema
  • pâté
  • mould-ripened soft cheese (Brie, Camembert, goat's cheese, etc)
  • unpasteurised milk
  • liver or liver products
  • shark, swordfish and marlin (all contain high levels of mercury)
  • too much caffeine and alcohol
  • raw eggs and food containing raw or partially cooked eggs

Although liver is a good source of iron, pregnant women should avoid eating it because it is high in vitamin A. It is also a good idea to take supplements containing 10mcg of vitamin D each day.

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