Foods to eat when planning a pregnancy

It is important to have a healthy, balanced diet before you get pregnant.

Healthy eating in the months before pregnancy:

• gives your body the nutrients it needs
• helps your body to adjust to pregnancy
• helps the growth and development of your baby during pregnancy

Nutrients you need

Vitamins and minerals are nutrients your body needs in small amounts.

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

Iron and calcium when planning a pregnancy

Vitamin D

Folic acid

Take a folic acid supplement with 400 micrograms of folic acid each day.

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

Talk to your GP if you have:

• a neural tube defect such as spina bifida or hydrocephalus
• obesity
• type 1 or type 2 diabetes

They may prescribe a supplement with a higher amount of folic acid.

Folic acid when planning a pregnancy

Foods to eat when trying to get pregnant

Choose a variety of foods that are rich in nutrients, such as:

• lots of vegetables, salads and fruit
• wholemeal and wholegrain carbohydrates
• beans, pulses and unsalted nuts
• white and oily fish
• dairy
• eggs
• poultry and lean meat

Try to limit processed foods and less nutritious foods that are high in saturated fat, sugar and salt.

Healthy eating during pregnancy

Healthy eating when trying to get pregnant

To eat well, you can:

• base your meals on fresh vegetables, salads and fruits - up to half your plate or bowl at every meal
• choose a variety of colours for vegetables, salads and fruits
• spread meals and snacks throughout the day
• use the food pyramid to plan your meals each day - how to eat well
• include fruit or vegetables, wholegrain carbohydrates and a lean protein source each meal
• avoid drinking alcohol - alcohol can harm your baby's development

Drink enough fluids each day. For example, water, tea, milk or sugar-free cordials. Most people need around 6 to 8 cups a day.

Limit caffeine to 200mg a day:

• 1 to 2 cups of filter coffee
• 1 to 2 double shots of espresso
• 2 to 4 mugs of tea

Try to limit drinks that are high in sugar. For example, fizzy drinks or sweetened juices.

Alcohol during pregnancy