A healthy diet is paramount for everyone, but it becomes particularly crucial when you’re pregnant or planning a pregnancy. Nourishing your body with the right foods during this period supports your baby’s development and growth. This guide provides a comprehensive overview of What Are Good Foods To Eat While Pregnant, ensuring you and your baby receive the essential nutrients needed for a healthy pregnancy.
While you don’t need a specialized diet, consuming a varied range of foods daily is essential to maintain the right balance of nutrients for both you and your developing baby.
Ideally, you should obtain vitamins and minerals from your diet. However, a folic acid supplement is recommended during pregnancy to ensure you receive an adequate amount of this vital nutrient.
There are also specific foods that pregnant women should avoid to minimize potential health risks.
Why You Don’t Need to “Eat for Two”
Increased hunger is common during pregnancy, but it’s a misconception that you need to “eat for two,” even if you’re expecting twins or triplets. Focus on nutrient-dense foods rather than simply increasing your overall food intake.
Starting your day with a healthy breakfast can prevent unhealthy snacking on foods high in fat and sugar later in the day.
A healthy diet during pregnancy involves adjusting the proportions of different food groups you consume to ensure variety, rather than completely eliminating your favorite foods. The Eatwell Guide is a useful tool for achieving a balanced diet, illustrating the recommended proportions of each food group. Aim for a balanced diet over the course of a week, rather than at each individual meal.
The Importance of Fruits and Vegetables in Pregnancy
Fruits and vegetables are essential during pregnancy. They are packed with vitamins, minerals, and fiber, which aids digestion and helps prevent constipation, a common issue during pregnancy. Aim for at least 5 portions of a variety of fruits and vegetables daily, including fresh, frozen, canned, dried, or juiced options. Remember to wash fresh produce thoroughly before consumption.
Starchy Foods (Carbohydrates) for Sustained Energy
Starchy foods are a vital source of energy, vitamins, and fiber during pregnancy. They help you feel full without contributing excessive calories. Good choices include bread, potatoes, breakfast cereals, rice, pasta, noodles, maize, millet, oats, yams, and cornmeal. When choosing starchy foods, opt for whole-grain or higher-fiber options like whole-wheat pasta, brown rice, or potatoes with the skins on. Starchy foods should comprise just over a third of your total food intake.
The Role of Protein in Pregnancy
Daily consumption of protein-rich foods is crucial during pregnancy. Excellent sources of protein include:
- Beans
- Pulses
- Fish
- Eggs
- Meat (excluding liver)
- Poultry
- Nuts
Choose lean meats, remove the skin from poultry, and avoid adding extra fats or oils when cooking. Ensure that poultry, burgers, sausages, and whole cuts of meat like lamb, beef, and pork are cooked thoroughly until steaming hot and no pink meat remains.
Aim to eat two portions of fish weekly, one of which should be oily fish like salmon, sardines, or mackerel. However, certain types of fish, such as shark, swordfish, and marlin, should be avoided during pregnancy due to high mercury levels. Limit your intake of oily fish to no more than two portions per week due to potential pollutants.
Avoid consuming raw or partially cooked eggs due to the risk of salmonella, unless they are produced under the British Lion Code of Practice, which ensures the hens are vaccinated against salmonella. These eggs have a red lion logo stamped on their shell and are safe to eat raw or partially cooked.
Dairy for Calcium and Essential Nutrients
Dairy foods like milk, cheese, yogurt, and fromage frais are essential during pregnancy because they provide calcium and other nutrients that are vital for you and your baby. Opt for low-fat varieties, such as semi-skimmed, 1% fat, or skimmed milk, low-fat and lower-sugar yogurt, and reduced-fat hard cheese. If you prefer dairy alternatives like soy drinks and yogurts, choose unsweetened, calcium-fortified options. Certain cheeses, particularly unpasteurized varieties, should be avoided during pregnancy.
Limiting Foods High in Fat, Sugar, or Both
Foods and drinks high in sugar are often high in calories, which can contribute to excessive weight gain and tooth decay. Fat is also calorie-dense, and consuming too many fatty foods can lead to weight gain and increase the risk of heart disease. Examples of foods high in fat, sugar, or both include:
- Spreading fats (like butter)
- Oils
- Salad dressings
- Cream
- Chocolate
- Crisps
- Biscuits
- Pastries
- Ice cream
- Cake
- Puddings
- Fizzy drinks
Consume these foods and drinks sparingly and in small amounts. Focus on reducing saturated fat intake and choose foods rich in unsaturated fats, such as vegetable oils.
Healthy Snack Ideas for Pregnancy
When hunger strikes between meals, avoid high-fat and/or high-sugar snacks like sweets, biscuits, crisps, or chocolate. Opt for healthier alternatives such as:
- Small sandwiches or pitta bread with cheese, lean ham, tuna, salmon, or sardines, with salad
- Salad vegetables, such as carrot, celery, or cucumber
- Low-fat, lower-sugar fruit yogurt, plain yogurt, or fromage frais with fruit
- Ready-to-eat apricots, figs, or prunes
- Vegetable and bean soups
- A small bowl of unsweetened breakfast cereal, or porridge, with milk
- Milky drinks
- Fresh fruit
- Baked beans on toast or a small baked potato
- A small slice of malt loaf, a fruited tea cake or a slice of toasted fruit bread
Use food labels to make informed choices when selecting snacks, paying attention to the “green, amber, red” code for a quick assessment of nutritional value.
Food Safety During Pregnancy
- Wash fruits, vegetables, and salads thoroughly to remove traces of soil, which may contain toxoplasma, a parasite that can harm your unborn baby.
- Wash all surfaces, utensils, and your hands after preparing raw foods to prevent food poisoning.
- Store raw foods separately from ready-to-eat foods to avoid contamination.
- Use separate knives and chopping boards for raw meats.
- Heat ready meals until steaming hot throughout, especially those containing poultry.
- Check use-by dates to ensure food is safe to eat; do not consume food after the use-by date.
Conclusion
Knowing what are good foods to eat while pregnant is essential for the health and well-being of both you and your baby. By focusing on a balanced diet rich in fruits, vegetables, whole grains, lean protein, and dairy, you can ensure you’re meeting your nutritional needs and supporting a healthy pregnancy. Remember to prioritize food safety and be mindful of portion sizes. If you have concerns or specific dietary needs, consult with a healthcare professional or registered dietitian for personalized guidance.
