Prevention & life stages

Nutrition in Pregnancy

A healthy, varied diet supports you and your baby in pregnancy — take folic acid and vitamin D, and avoid certain foods that carry a risk.

Written by Meds Global Health Clinical Team · Clinically reviewed by Dr Muhammad Suffyan, MB BS, Founder & Clinical Director · Last reviewed · How we review

What it means

Eating well in pregnancy means a balanced, varied diet with recommended supplements, while avoiding specific foods that could harm the baby. You do not need to "eat for two" — energy needs rise only modestly, mainly later in pregnancy.

Why it matters

Good nutrition supports the baby’s growth and development and your own health. Certain nutrients, such as folic acid, are especially important, and some foods carry risks of infection or too much of certain substances.

Practical tips

How to make it work

  • Take a folic acid supplement before conception and until 12 weeks, and vitamin D throughout pregnancy.
  • Eat plenty of fruit, vegetables, wholegrains, and sources of protein and calcium.
  • Avoid foods that carry a risk — such as unpasteurised and mould-ripened cheeses, pâté, raw or undercooked meat, and liver (high in vitamin A).
  • Limit oily fish to no more than two portions a week and avoid shark, swordfish and marlin.
  • Limit caffeine to no more than 200 mg a day (about two mugs of tea or one of coffee).
  • Avoid alcohol completely, as no level is known to be safe in pregnancy.

Good to know. Some women need higher-dose folic acid or extra supplements — for example with diabetes, certain medicines, a higher weight or a previous affected pregnancy. Your midwife or GP can give personalised advice.

Answers

Nutrition in Pregnancy: frequently asked questions

Do I need to eat for two in pregnancy?

No. Energy needs rise only modestly and mainly in the last few months. A varied, balanced diet with recommended supplements matters far more than eating extra.

Which foods should I avoid in pregnancy?

Avoid unpasteurised and mould-ripened cheeses, pâté, raw or undercooked meat and eggs (unless British Lion), liver, and too much oily fish, along with alcohol; and limit caffeine. Your midwife can give the full list.

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Education and reference only. This is general UK health guidance, not personal medical or dietitian advice. If you have a health condition or specific needs, check with your GP, pharmacist or a registered professional before making big changes.

Sources

Where this is drawn from

  • NHS — Live Well & Start for Life
  • UK Chief Medical Officers’ guidance
  • British Dietetic Association (BDA)

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