Nutrition when trying to get pregnant
Giving your body the fuel it needs during preconception and pregnancy is vital for a healthy parent and baby. Contrary to popular belief, you do not need to ‘eat for two’; however, it is important to ensure you’re getting the right nutrients and are avoiding foods that can be harmful to the baby.
Eating a varied and balanced diet, full of fruits and vegetables, is important when trying to conceive. Advice on balanced diets currently suggests eating starchy foods, moderate amounts of meat, fish and dairy and at least five portions of fruit and vegetables a day. Avoiding excessively sugary foods or foods high in saturated fats is also recommended.
Those actively trying for a baby are advised to take a folic acid supplement whilst trying and up until the 12th week of pregnancy. This helps reduce the risk of your baby being born with a neural tube defect.
It’s also recommended that you stop drinking alcohol and stop smoking. Body weight can also impact your fertility. If this is the case for you, you may want to make changes to your diet to either gain or lose weight.
Oily fish contain omega 3 fats, which the body needs but can’t make itself. These fats are the building blocks of all hormones and, if your body doesn’t have enough of them, your fertility could be compromised.
Nutrition during pregnancy
Key nutrients during pregnancy
When you are pregnant, there are a number of vitamins and minerals that can help improve your chances of a safe and healthy pregnancy.
Calcium
During pregnancy, you should try to ensure you are eating plenty of foods rich in calcium, such as green vegetables, milk (pasteurised or ultra-heat treated – UHT), yoghurt, and other dairy products. A diet rich in calcium (especially during the last 10 weeks of pregnancy) can help your baby develop strong teeth and bones.
Fibre
When you’re pregnant, your body will begin producing more hormones than usual, which will help the pregnancy run smoothly. The problem with the extra hormones is that they tend to slow bowel movements, which can lead to constipation.
Eating lots of fibre will help to both prevent and remedy constipation whilst promoting normal bowel activity. Fibre can be found in fruit, vegetables, wholemeal bread, prunes/prune juice and cereals.
Folic acid
Folic acid is a B vitamin that plays an important role in the production and division of cells. It can be found in green, leafy vegetables such as spinach and kale, fortified cereals and grains, and supplements.
Taking folic acid before conception and during early pregnancy can help reduce the risk of neural tube defects. If you're trying to conceive, it's recommended that you take a daily supplement containing 400 micrograms of folic acid before pregnancy and until you're 12 weeks pregnant.
As well as taking a supplement, you can get folate naturally from foods such as beans, lentils, leafy green vegetables and sprouts.
Some people may be advised to take a higher dose of folic acid, depending on their medical history or the medication they take. If you have diabetes, epilepsy or take regular medication, speak to your GP or another healthcare professional about the appropriate dose for you.
Iron
Iron is an important mineral that is essential for the production of haemoglobin (the protein in red blood cells that carries oxygen around the body).
When you become pregnant, the amount of blood in your body will increase to accommodate the baby, meaning that the body will need to produce more haemoglobin so that it can carry the additional blood.
Pregnant people can get iron from foods, including plenty of lean meat, leafy green vegetables, and nuts. If iron levels drop too low, then this could result in iron-deficiency anaemia, a condition caused by a lack of red blood cells in the body which can cause fatigue.
Iron-deficiency anaemia is not uncommon in pregnant people due to the extra demand the body places on iron, vitamin and mineral stores during this time.
Iron deficiency anaemia is common in pregnancy, due to the increase of blood volume. Combine iron-rich foods with natural sources of vitamin C to increase absorption (such as citrus fruits and tomatoes!).
- Hayley Down, DipNT CNM, How to eat for a healthy pregnancy.
Vitamin A
Supplements and multivitamins containing vitamin A (retinol) should be avoided during pregnancy, as too much can harm your baby's development. Liver and liver products (including fish liver oil) should also be avoided.
Vitamin D
Getting enough vitamin D while pregnant will help to ensure your baby develops strong and healthy bones.
Between late March or early April and the end of September, most people make enough vitamin D from sunlight on their skin. Between October and March, adults and children should consider taking a daily 10 microgram vitamin D supplement.
While some foods like oily fish, eggs, red meat and fortified foods contain vitamin D, getting enough from food alone is difficult.
Iodine
Iodine is important for the correct development of the baby's brain.
The NHS advises adults to have 140 micrograms of iodine per day. The British Thyroid Foundation recommend 200 micrograms per day for those who are trying to conceive, pregnant, or breastfeeding. Having too much or too little can affect the production of thyroid hormones, so it's important that you speak to a doctor about your requirements.
If you are struggling to meet your iodine requirements through diet alone, a supplement may be advised. Many (but not all) pregnancy multivitamins on the market contain iodine, so check this before getting additional supplements.
Foods to avoid during pregnancy
When pregnant, there are certain foods that you should avoid or eat with caution in order to reduce the risk of food poisoning. These include:
Alcohol
Consumption of alcohol during pregnancy can cause harm to an unborn child, with evidence suggesting that it is linked to an increased risk of birth defects and low birth weight. It may also prevent you from effectively absorbing all of the nutrients needed from certain foods.
Caffeine
Caffeine can interfere with the body's ability to absorb important nutrients, so pregnant people should try to limit their intake to no more than 200mg per day.
Cheese
Pasteurised or unpasteurised hard cheeses (such as cheddar and parmesan), pasteurised semi-hard cheeses (such as edam), pasteurised soft cheeses (such as cottage cheese, feta, and paneer), and any cheese that has been cooked until steaming hot (including soft or blue cheese) is generally considered safe to eat according to NHS guidelines. Cheese made with unpasteurised milk (cows', sheep's, and goats' milk) should be avoided.
Eggs
British Lion hen eggs and hen eggs produced under the Laid in Britain scheme can be eaten raw or partially cooked during pregnancy. Other hen eggs, and duck, goose and quail eggs, should be thoroughly cooked.
The NHS advises being careful with pre-packed sandwiches and salads containing eggs.
Fish
Pregnant women are encouraged to include fish in their diets as it provides lots of healthy vitamins and nutrients.
Generally, cooked fish and shellfish, as well as sushi made with cooked fish or shellfish, are considered safe to eat. Tuna and oily fish should be limited as they can contain pollutants (including mercury) which can be harmful for your baby if you eat too much.
Cold-smoked and cured fish (such as smoked salmon), and cold pre-cooked ready-to-eat prawns need to be cooked until steaming hot. Raw fish and shellfish, sushi made with raw fish or shellfish, swordfish, shark, and marlin should all be avoided.
Pâté
Pâté commonly contains listeria, so is best avoided.
Common nutrition concerns during pregnancy
Specific dietary needs during pregnancy
If you are pregnant and have coeliac disease or diabetes, you may benefit from consulting a nutritionist who will make sure you are eating a well-balanced and healthy diet that provides your baby with all the nutrients it needs.
If this service is not available on the NHS in your local area, there are plenty of independent nutritionists who can provide it.
Constipation during pregnancy
As mentioned previously, constipation can become an issue for pregnant people due to the high volume of hormones slowing movements in the bowel and intestines. To prevent discomfort, eat lots of fibre and drink lots of fluids, as this will ensure the bowel and intestines continue to function as normal.
Food cravings and aversions during pregnancy
A desire for specific foods may increase during pregnancy, and some pregnant people may find themselves craving anything and everything.
Generally, cravings are unlikely to cause any negative effects if the rest of the diet is healthy and balanced, though craving non-food items such as washing powder, soap or charcoal (known as pica) is dangerous for both parent and child and advice should be sought from a professional.
Aversions are the opposite of food cravings. These are foods which you used to like but now find unappealing. Unfortunately, some find that it is specific nutritious foods which they can no longer tolerate, so if this is the case then it is best to try substitutes such as a different fruit or veg, or you could try cooking them in a different form such as eating raw with dips or mixed into a dish.
Morning sickness
Nausea and vomiting are common during pregnancy, particularly in the early stages, although symptoms can continue beyond this for some people. Despite the name, morning sickness can happen at any time of day or night. Hormonal changes during pregnancy are thought to play a role, although the exact cause is not fully understood.
If you're experiencing morning sickness, eating small, frequent meals and choosing plain foods that are easy to tolerate may help. Try to drink plenty of fluids, taking small sips if needed, to help prevent dehydration.
If you're unable to keep food or fluids down, are losing weight or are concerned about your symptoms, speak to your midwife, GP or another healthcare professional. Severe nausea and vomiting during pregnancy may be a condition called hyperemesis gravidarum and can require treatment.
Healthy Start
Some people who are pregnant may be eligible for Healthy Start, which can provide money towards healthy food and milk through a prepaid card, as well as free vitamins. Visit the Healthy Start website to check eligibility and apply.
Vegetarian and vegan diets during pregnancy
A well-planned vegetarian or vegan diet can provide the nutrients needed during pregnancy.
If you are struggling to plan your diet, or are feeling weak during pregnancy, then it is advisable to get in touch with your GP or a qualified nutritionist for professional advice.
Further reading
How can a nutrition professional support you?
Everyone's nutritional needs are different, and pregnancy can bring new questions about what to eat, which nutrients you need and how to manage specific dietary requirements.
With so much information available, it can be difficult to know what a balanced diet looks like before and during pregnancy. If you're unsure about your diet or would like personalised support, a nutrition professional can consider your individual circumstances and current diet, helping you make informed choices that work for you.
Ready to find support? Use our advanced search to find a nutrition professional who works with pregnancy and preconception nutrition.
