Healthy eating during pregnancy

It is important to eat a healthy, balanced diet when you are pregnant. Healthy eating gives your body the nutrients it needs. It also helps your baby to develop and grow.

You can use the food pyramid to find out how much food in each group to eat.

Eating regular meals with a variety of foods helps to keep you healthy and strong.

Nutrients you need in pregnancy

Vitamins and minerals are nutrients your body needs in small amounts to work properly and stay healthy.

You can get most nutrients you need through a varied and balanced diet. But you need to take extra supplements for some nutrients during pregnancy.

If you do not eat certain foods or you have a special diet, talk to your GP or maternity team. They may recommend other supplements or fortified foods. For example, if you are vegetarian or vegan.

Folic acid

Take a folic acid supplement with 400 micrograms of folic acid each day before and during pregnancy.

Include foods high in folic acid in your diet. For example, green leafy vegetables, breakfast cereals with added folic acid and fortified milk.

If you have certain medical conditions, you may need to take more folic acid.

Ask your GP how much folic acid you need to take if you have:

• a family history of neural tube defects (NTDs) - for example spina bifida or hydrocephalus
• obesity
• type 1 or type 2 diabetes

Folic acid when planning a pregnancy

Iron

Your body needs iron to make haemoglobin. Haemoglobin is a protein in your blood that carries oxygen around the body.

Eat foods rich in iron at least twice a day during pregnancy.

Haem iron is a type of iron that is more easily absorbed by the body.

Haem iron is found in animal foods such as:

• red meats - including beef, lamb, mutton and pork
• dark poultry
• fish

Non-haem iron is less-well absorbed by the body. It is in eggs, green leafy vegetables, pulses and fortified breakfast cereals.

Try and eat a variety of haem and non-haem sources of iron.

Vitamin C and iron

Vitamin C helps your body absorb iron. Try to eat foods rich in vitamin C at the same time as food with non-haem iron. Vitamin C is in most fruit and vegetables. Foods rich in vitamin C include oranges, kiwis, strawberries and peppers.

Tea, coffee and iron

Avoid drinking tea and coffee with meals. They contain tannins that can reduce the amount of iron your body absorbs.

Iron supplements

You have a test to check your iron levels at your first appointment at the maternity unit or hospital. If your iron levels are low, your GP, obstetrician or midwife may recommend that you take an iron supplement.

Talk to your GP or hospital team if you are worried about your iron levels or you have symptoms of low iron.

Iron deficiency anaemia

Blood tests offered in pregnancy

Calcium

Try to eat 3 to 5 servings of milk, cheese or yogurt a day. These are rich in calcium.

Calcium is important for healthy bones and managing your blood pressure during pregnancy. Low-fat dairy products contain the same amounts of calcium as full fat versions.

1 serving is:

• 300ml glass of milk
• 30g (2 thumbs) of cheese
• 125g pot of yogurt

If you do not eat dairy products, try fortified non-dairy alternatives. You can also take a calcium and vitamin D supplement. Check the right dose for you with your maternity unit.

Omega 3

Omega 3 helps your baby's brain and eye development. Have 1 to 2 portions of oily fish a week such as salmon, mackerel, herring, trout or sardines.

Other sources of omega 3 include linseed, rapeseed oil and walnuts. But these are not as easily absorbed as oily fish.

Talk to GP or maternity team if you are vegetarian or vegan or you do not eat oily fish. They may recommend a supplement.

Vitamin D

Your body makes vitamin D when strong sunlight falls on your skin. People living in Ireland often have low vitamin D levels.

You can get vitamin D from oily fish such as salmon and mackerel. Eggs contain small amounts of vitamin D. Many foods such as milk now have vitamin D added to them.

Take a 15 microgram vitamin D supplement every day during pregnancy. Most pregnancy multivitamins contain vitamin D. But check the label for the amount of vitamin D they contain.

Follow the advice of your GP or maternity unit if they recommend that you take a higher or lower amount of vitamin D. If in doubt, talk to your GP.

Vitamin D

Iodine

Iodine helps make thyroid hormones. These hormones help keep your cells and metabolism healthy.

It can be hard to get enough iodine from your diet during pregnancy and breastfeeding.

Most pregnancy multivitamins contain iodine. But check the label for the amount of iodine they contain. Pregnancy multivitamin usually contain between 100 and 200 micrograms of iodine.

Iodine

Eating for 2 is not true

People may talk about eating for 2 when you are pregnant. But you do not need to eat twice as much during pregnancy.

On average, you need:

• around 250 extra calories a day in the second trimester
• up to 500 extra calories a day in the third trimester

You can use the food pyramid to check the amount of servings of different types of food to eat each day.

Healthy weight gain during pregnancy

The food pyramid

The food pyramid is a guide to a healthy, balanced diet.

There are 6 groups of food:

• vegetables, salad and fruit - 6 servings a day
• wholemeal cereals and breads, potatoes, pasta and rice - 3 to 5 servings a day
• milk, yogurt and cheese - 3 to 5 servings a day
• meat, fish, eggs, beans and nuts - 2 servings a day in early pregnancy and 3 servings in the third trimester
• fats, spreads and oils - in limited amounts
• food or drinks high in fat, sugar or salt - limit to only once or twice a week

You do not need to have this balance with every meal. But try to get the balance right over the day. Small changes can make a big difference.

Vegetables, salad and fruit

Base your meals on plenty of vegetables, salad and fruit. You need 6 servings a day.

Foods you could regularly eat include:

• raw vegetables like salad or sliced carrots
• boiled or steamed vegetables like peas and broccoli
• vegetable soup
• pure unsweetened fruit juice
• pieces of fruit like bananas, apples and oranges
• fruit salad

1 serving is:

• 2 small pieces of fruit
• half a cup of cooked vegetables
• 1 bowl of salad
• 1 bowl of homemade vegetable soup
• 150ml of pure unsweetened fruit juice

It is best to eat fruit in its whole form rather than having juice or smoothies. Try to limit fruit juice to 1 small glass per day.

Wholemeal cereals and breads, potatoes, pasta and rice

You need 3 to 5 servings a day of wholemeal cereals, breads, potatoes, pasta and rice. Wholemeal cereals include porridge or wholegrain breakfast cereals.

1 serving is:

• 2 thin slices of wholemeal or wholegrain bread
• 1 pitta pocket
• half a cup of dried porridge oats or unsweetened muesli
• 1 cup of cooked rice, pasta, noodles or couscous
• 2 medium or 4 small potatoes

Milk, yogurt and cheese

Have 3 to 5 servings of dairy products a day. For example, milk, yogurt and cheese.

1 serving is:

• 300ml milk
• 125g carton of yogurt
• 30g (2 thumbs) of cheese

Unpasteurised dairy

Unpasteurised or mould-ripened dairy products are not safe during pregnancy. They may contain bacteria such as listeria. The bacteria can make you ill or harm your baby.

Avoid unpasteurised milk and cheeses. For example, brie, Camembert, Danish blue, Gorgonzola and Roquefort.

Foods to avoid in pregnancy

Meat, poultry, fish, eggs, beans and nuts

Have 2 servings of meat, poultry, fish, eggs, beans and nuts per day during the first and second trimesters.

Have 3 servings per day during the third trimester. You need to increase the servings to get enough protein.

1 serving is:

• 50g to 75g cooked lean meat or poultry
• 100g cooked fish, soya or tofu
• 6 tablespoons of beans
• 2 eggs
• 40g unsalted nuts or seeds

Limit certain types of fish:

• fresh tuna steak (150g cooked weight) - no more than 1 portion a week
• tinned tuna (140g drained weight) - no more than 2 tins a week

Meat, fish or eggs to avoid

Do not eat:

• undercooked eggs
• raw or undercooked meat
• cold cured meats - for example, salami, parma ham, chorizo and pepperoni
• liver - including liver sausage, haggis and liver pâté
• raw or undercooked fish - including smoked fish
• shark, swordfish and marlin - they are high in mercury

Foods to avoid in pregnancy

In very small amounts

Food or drinks high in fat, sugar or salt are not recommended every day.

This includes:

• sweets
• chocolate
• sugary fizzy drinks
• crisps
• biscuits
• muffins
• cakes

If you have no barriers to eating in pregnancy, limit these foods to once or twice a week.