Nutritional Information

 

What to eat & what not to eat during pregnancy and while breastfeeding

It is important for you and your baby's wellbeing to eat healthily throughout your pregnancy. You are not ‘eating for two' but it is important to eat plenty of food high in vital nutrients, avoiding sugary and fatty foods with little or no nutrients.

 

What to avoid:

  • Raw meat or fish
  • Unpasturised milk
  • Blue Cheese, Goats Cheese, Mould rind cheese (e.g. brie and camembert) or any cheese made using unpasturised milk.
  • Raw or undercooked eggs (including homemade mayonnaise or ice cream and desserts such as mousse or cheesecake).
  • Liver
  • Paté (even fish and vegetarian varieties)
  • Peanuts including foods containing traces of peanuts.
  • Fatty foods e.g. fried foods, chips, pastry, buttery products and chocolate.
  • Shark, marlin, swordfish, shellfish and limit the amount of tuna you eat to a maximum of one tuna steak, twice a week.
  • Sweets, biscuits, cakes and fizzy drinks that contain high levels of sugar.
  • Too much fruit juice as it contains high levels of sugar. Try diluting fruit (or vegetable) juices with water.
  • Alcohol. National guidelines recommend a maximum of one or two units of alcohol, once or twice per week. One unit is equal to half a pint of beer/cider, half a glass of wine or a single measure of spirits.
  • Caffeine - limit the amount of tea, coffee and cola you drink to a maximum of 4 cups per day.


Eat plenty of:

  • Starchy foods such as bread, pasta, rice, potatoes and cereals.
  • Fresh fruit and vegetables (especially citrus fruits and dark green vegetables - broccoli, watercress, spinach and kale). Make sure you wash thoroughly before you eat them, even salads that are ‘washed and ready to eat'.
  • Lean meat, fish and poultry, making sure it is cooked thoroughly.
  • Eggs (cooked until the whites and yolks are solid).
  • Milk, yoghurt and cheese made from pasturised milk.
  • Beans and pulses
  • Dried fruits e.g. apricots, dates and prunes.
  • Drink plenty of water.
  • Folic Acid. Your GP or midwife will provide you with Folic Acid supplements, which should be taken daily throughout the first three months of pregnancy.
  • Vitamin D


If you are taking any medicine or painkillers, check with your GP that they are suitable to take during pregnancy and/or while breastfeeding.

Do not diet while you are pregnant. Most women can expect to gain 22-28 pounds (10 to 12.5kgs) during pregnancy. You can diet after your baby is born or when you are no longer breastfeeding.