Always visible mobile nav Shop now Breadcrumb Home Help & Advice Bump What Should Pregnant Women Eat WHAT SHOULD PREGNANT WOMEN EAT? Discover the best foods and nutrients pregnant women should eat to nurture their growing bump and give their little one the best possible start in life. PREGNANCY NUTRITION TOP TIPS MORNING SICKNESS HOW MANY CALORIES VARIED DIET Suffering from morning sickness? Eating at least a small breakfast can help reduce the symptoms, we have some scrummy recipes you can try. You also don’t have to cut out your morning coffee, but it’s recommended to not have more than 200mg of caffeine a day. WHAT TO EAT WHEN PREGNANT VItamin D This keeps bones, teeth and muscles healthy as well as immune systems. It can be found in oily fish such as salmon, eggs. as well as red meat. It’s really tricky to get the amount you need from food alone, so the NHS advises all adults, including pregnant and breastfeeding women, take a supplement containing 10 mcg. Iron Found in red meat, beans, nuts dried fruit and most dark-green leafy veggie to help make healthy red blood cells. During your last trimester your digestive system will adapt to absorb about 50% more iron than it did at the beginning of your pregnancy. Your body is naturally very clever! Calcium Helps build strong bones and teeth. You can find it in milk and dairy foods like cheese and yogurt, also build up your plate with veggies like kale, cabbage and broccoli trees as these contain a significant amount too. Omega 3s Are fatty acids that are needed for your babies’ brain and eye development. Eating oily fish like salmon, mackerel and sardines once or twice a week will provide you and your bump with all you need. Your body will accumulate the additional long-chain omega-3’s to fuel the rapid brain growth that occurs in the last trimester. Folic acid For healthy blood cells and can help reduce birth defects, such as spina bifida. Find this in your broccoli trees, oranges as well as some cereals which are fortified with it. It's important to take as a supplement, especially in your first trimester. Protein Experts recommend eating some protein-rich foods every day. These can include; meat, fish, poultry, beans nuts and pulses. As protein positively affects the growth of fetal tissue, including the brain as well as playing a role in increasing your blood supply. STAYING HYDARTED DURING PREGNANCY Staying hydrated during pregnancy is extremely important - you need to drink six to eight medium (200ml) glasses of fluid a day. All drinks count, including hot drinks. Drinking enough will help keep you feeling well and will also help with some common pregnancy problems, such as constipation and tiredness. WHAT TO AVOID WHEN PREGNANT Make sure you also understand which foods to avoid when pregnant to avoid any unnecessary risks. Contact us FAQs Get in touch About us Our history Sustainability Working with Organix Legals Privacy policy Cookies policy Terms & Conditions Modern Slavery Statement Tax Strategy Social Menu By hitting “Accept cookies”, you agree to storing first and third-party cookies on your device to enhance site navigation, analyse site usage and assist our marketing. Accept X