What Does the NHS Say About Pregnancy Food?

Eating the right foods during pregnancy is essential for both your health and the development of your baby. The NHS provides specific guidelines for expectant mothers to ensure they are receiving the nutrients needed for a healthy pregnancy. These guidelines are a critical part of antenatal care and support, helping pregnant women make informed decisions about their diet. In this article, we’ll explore what the NHS says about food choices during pregnancy, including which foods to prioritise, which to avoid, and how maintaining a balanced diet can support your pregnancy journey. Whether you’re attending antenatal appointments, participating in antenatal yoga for relaxation, or considering complementary treatments like prenatal massage, proper nutrition remains at the core of a healthy pregnancy.

Key Nutritional Recommendations from the NHS

The NHS stresses the importance of a varied and balanced diet during pregnancy to support your baby’s growth and your own health. Here are the key nutrients you should focus on:

1. Folic Acid

Folic acid, a type of B vitamin, is crucial during early pregnancy. It helps form the neural tube, which later develops into your baby’s brain and spinal cord. The NHS recommends taking a daily supplement of 400 micrograms of folic acid before conception and for the first 12 weeks of pregnancy. This can help prevent neural tube defects, such as spina bifida NHS: Folic Acid. Many prenatal vitamins, which are a vital part of antenatal care, contain folic acid alongside other nutrients needed during pregnancy. Speak with your midwife or GP during your antenatal appointments about which supplements are right for you.

2. Iron

Iron is essential for producing haemoglobin, the protein in red blood cells that carries oxygen around the body. During pregnancy, your body requires more iron to support your growing baby and the increased blood volume needed for your baby’s development. If your iron levels are too low, you may develop anaemia, which can cause tiredness and fatigue. Good sources of iron include red meat, beans, lentils, and fortified cereals. The NHS also recommends consuming foods rich in vitamin C, such as oranges or tomatoes, alongside iron-rich foods to improve iron absorption NHS: Iron in Pregnancy.

3. Calcium

Calcium is necessary for your baby’s developing bones and teeth. If you do not get enough calcium in your diet, your body will draw calcium from your bones, which can increase your risk of osteoporosis later in life. Dairy products such as milk, cheese, and yoghurt are great sources of calcium. You can also find calcium in plant-based foods like tofu, leafy greens, and calcium-fortified products like plant-based milk NHS: Calcium in Pregnancy.

4. Vitamin D

Vitamin D helps regulate the amount of calcium and phosphate in your body, which is essential for maintaining healthy bones, teeth, and muscles. The NHS recommends taking a daily supplement of 10 micrograms of vitamin D during pregnancy, particularly if you have limited exposure to sunlight. Many prenatal vitamins include this essential nutrient, ensuring you get enough even in the winter months NHS: Vitamin D in Pregnancy.

5. Omega-3 Fatty Acids

Omega-3 fatty acids, particularly DHA (docosahexaenoic acid), are vital for your baby’s brain and eye development. Oily fish like salmon, mackerel, and sardines are rich in omega-3. The NHS advises eating two portions of fish per week, including one portion of oily fish NHS: Omega-3 Fatty Acids in Pregnancy. However, be mindful of limiting your intake of certain fish like tuna and swordfish due to their high mercury content, which can affect your baby’s nervous system development.

Foods to Avoid During Pregnancy

The NHS provides clear guidelines on certain foods to avoid during pregnancy to reduce the risk of foodborne illnesses and other potential complications. Here are some key foods to steer clear of:

1. Raw or Undercooked Eggs

Raw or undercooked eggs can carry a risk of salmonella, which can cause food poisoning. However, eggs that carry the British Lion stamp are safe to eat raw or partially cooked as they have been treated to prevent salmonella. For other eggs, the NHS advises that they should be cooked thoroughly until both the yolk and white are solid NHS: Foods to Avoid in Pregnancy.

2. Unpasteurised Dairy Products

Unpasteurised milk, cheese, and yoghurt can carry listeria, a type of bacteria that can cause listeriosis, which is particularly dangerous for pregnant women. Soft cheeses like brie, camembert, and blue cheese should be avoided unless they are made with pasteurised milk. Hard cheeses, such as cheddar, are safe to eat.

3. Certain Types of Fish

As mentioned earlier, fish high in mercury, such as shark, swordfish, and marlin, should be avoided during pregnancy due to their potential impact on your baby’s nervous system. Also, limit your intake of tuna to no more than two portions per week NHS: Foods to Avoid in Pregnancy.

4. Raw Shellfish

Raw shellfish like oysters, mussels, and prawns can carry harmful bacteria and viruses that could lead to food poisoning. The NHS advises that all shellfish should be thoroughly cooked before consumption to reduce this risk.

5. Liver and Liver Products

Liver is high in vitamin A, which can be harmful to your baby in excessive amounts. The NHS advises avoiding liver and liver products, such as pâté, during pregnancy to prevent consuming too much vitamin A NHS: Foods to Avoid in Pregnancy.

Managing Cravings and Morning Sickness

Many women experience food cravings or aversions during pregnancy, particularly in the first trimester. While it’s fine to indulge in occasional cravings, it’s important to maintain a balanced diet throughout pregnancy to ensure your baby gets the nutrients they need.

Morning Sickness

If you experience morning sickness, particularly in the early stages of pregnancy, eating small, frequent meals may help manage nausea. The NHS recommends eating plain foods, like crackers or toast, and avoiding spicy or rich foods if they trigger sickness. Ginger or peppermint tea can also be soothing for some women NHS: Morning Sickness.

The Role of Antenatal Vitamins

While it’s important to get most of your nutrients from a healthy diet, taking antenatal vitamins ensures you’re receiving the essential nutrients you and your baby need, especially if you experience difficulty eating certain foods due to nausea or aversions. These supplements should not replace a healthy diet but can complement it. Common supplements recommended by the NHS include folic acid, vitamin D, and iron. During your pregnancy clinic visits or antenatal checkups, your midwife or GP will assess your nutritional needs and recommend any necessary supplements based on your health and pregnancy.

Exercise and Nutrition: A Balanced Approach

Maintaining an active lifestyle alongside proper nutrition is a great way to support your overall health during pregnancy. Antenatal yoga, for instance, is an excellent form of exercise that promotes relaxation and helps alleviate discomfort. Yoga during pregnancy can improve circulation, flexibility, and balance, all of which contribute to your well-being. Many women also find that prenatal massage offers significant pregnancy massage benefits by relieving tension, improving sleep, and promoting relaxation during pregnancy. When combined with a nutritious diet, regular exercise—whether it’s walking, swimming, or yoga—can help you maintain a healthy weight and reduce your risk of complications like gestational diabetes or pre-eclampsia.

Attend Regular Antenatal Appointments

It’s crucial to keep up with your antenatal appointments throughout your pregnancy. Your midwife or doctor will monitor both your health and your baby’s development, offering guidance on everything from nutrition to exercise. During these appointments, you’ll have the opportunity to ask any questions you might have about your diet, supplements, or other health concerns. Your healthcare provider may also direct you to local antenatal classes near me, which often include education on nutrition and healthy eating during pregnancy. These classes can be a valuable resource, providing support and information tailored to expectant parents.