Show Reviewed by Neha Pathak, MD on March 19, 2021 When you're pregnant, everything that goes into your mouth gets shared with your growing baby. Even though some types of foods and even some types of food poisoning may not hurt you, they may harm your little one. To avoid food poisoning, be careful not to eat any food left out of the refrigerator for more than two hours (or more than one hour in hot weather). Be sure to limit caffeine to 200 mg a day (one 12-ounce cup of coffee). And, as you probably know, forget alcohol while your baby is growing inside you. To stay safe, also avoid these foods during your pregnancy. Meats Fish Eggs Milk and Cheese Fruits and Veggies
Pregnancy creates extra demands for certain nutrients, including iron, calcium, iodine and many vitamins. On this page: How much of what do I eat?Make sure your diet is varied and includes adequate amounts of the following:
You don’t have to eat more but you do have to eat more variety. The following table offers an overview of the variety of food you should eat for optimum health during pregnancy.
What should I eat if I'm a vegetarian or veganLentils, beans, tofu, eggs, and soy milk can replace animal foods in a vegetarian diet. If you do not eat animal foods you will need to take a vitamin B12 supplement, as this vitamin is needed for your baby’s brain development. For more information see the fact sheet Healthy eating when you’re pregnant: information for vegetarians and vegans What are the important nutrients during pregnancy?FolateFolate (or folic acid) is a vitamin that helps build your baby’s cells and reduces the risk of certain birth defects such as spina bifida. It is found in a variety of foods, such as green leafy vegetables, fruit, wholegrain breads and cereals, fortified breakfast cereals, legumes, and nuts. It can be difficult to get enough folate from food alone so you will need to take a supplement of 500 micrograms each day (may also be written as 0.5 milligrams, mg). Start taking folate when planning your pregnancy and continue for the first three months of pregnancy (see below - Do I need to take supplements and how much should I take?). If there is a family history of cleft lip, spinal problems, you are taking an anti-epilepsy medication or you have Type 1 or Type 2 diabetes, this dose may need to be greater. Please discuss this with your doctor. IodineIodine is another nutrient that is important for your baby’s brain development. To make sure you get adequate iodine either:
ProteinProtein helps build all body tissues. Aim to include protein-containing foods in each meal. Meat, chicken, fish, eggs, dairy foods, nuts, and legumes (dried beans and lentils), and food made from them such as tofu, are protein sources and will help your iron and calcium intake as well. IronIron is needed to make red blood cells that carry oxygen around the body. During pregnancy you need more iron because the volume of your blood increases and your baby’s blood is also developing. For an iron rich diet:
If tests during pregnancy show that you are low in iron, you may need an iron supplement. Your local doctor (GP) or dietitian can recommend what you will need. See the fact sheet Iron in Pregnancy for more information. CalciumCalcium helps form healthy bones. The richest source of calcium are dairy foods (note: low fat types have as much calcium as full fat versions). Fish with edible bones such as canned salmon and sardines, as well as firm tofu are also good sources. If you drink soy or other milks, such as almond or rice milk, check the label and choose a brand with the same amount of calcium as cow’s milk (at least 100mg per 100ml). You need 2 to 3 serves of calcium-rich foods each day (see above for suggestions). If you don’t eat dairy foods or other calcium fortified milks, talk to your dietitian, midwife or doctor about whether you need calcium supplements. Vitamin DVitamin D is mostly made in the skin by the action of sunlight, but a small amount can come from foods like oily fish, egg yolks, margarine, and some brands of milk. Vitamin D is important for the development of your baby’s bones and teeth. Low levels can cause muscle weakness and pain in women, and skeletal problems (called rickets) in their babies. All pregnant women should take a vitamin D supplement of 400 international units (IU) per day (may also be written as 10 micrograms). If a blood test shows you have low levels of vitamin D, you will need to take an even higher dose to correct the deficiency. Your dietitian, doctor or midwife will guide you on this. For more information see the fact sheet Vitamin D for you and your baby Omega-3 fatsOmega-3 fatty acids are needed for healthy brain, nerve and eye development in your baby and may have other health benefits. They are found in fish, especially oily fish like tuna, salmon, sardines, and mackerel. Walnuts, chia seeds, linseeds (also called flax seeds) and soybeans also contain omega-3 fats. Eating fish 2 to 3 times a week will help meet your growing baby’s needs. Some types of fish may contain too much mercury and should not be eaten often.
Do I need to take supplements and how much should I take?There are three nutrients that everyone should take during pregnancy as a supplement. This is because you are unlikely to be able to get enough from the foods you eat no matter how healthy your diet is, or from sunshine. As well as eating a healthy diet, take a pregnancy supplement that contains at least:
Most pregnancy multivitamin and mineral supplements will contain these nutrients but there are different amounts in each brand. It is important to read the label, and to know how many tablets to take each day. Only take a multivitamin designed for pregnancy, because other supplements may contain vitamins that are harmful at high doses in pregnancy (for example, vitamin A/retinol). If a blood test shows you have low levels of vitamin D, you will need to take an extra vitamin D tablet along with the pregnancy multivitamin supplement. Your doctor, midwife or dietitian will guide you on this. If a blood test shows you have low levels of any other vitamin or mineral, such as iron or vitamin B12, you may need to take other supplements that give you enough of those nutrients. Talk with your dietitian, midwife, or doctor for more information. Important things to know
Food safety and hygieneListeria and toxoplasmosis are uncommon infections that can be passed onto your unborn baby. Salmonella food poisoning can also affect your pregnancy. It causes nausea, vomiting, diarrhoea and fever, and in rare cases miscarriage. To reduce your risk of listeria infection:
To reduce your risk of toxoplasmosis infection:
To reduce your risk of salmonella food poisoning:
See the fact sheet Food safety in pregnancy for more information. Eating well is not always easyIt is hard to eat well if you don’t have a stable place to live or enough money for food. There are often services in community organisations or run by city councils that support people to develop these skills and to improve their eating habits. For a list of food aid organisations in your area visit the AskIzzy website and go to the Food section. Healthy eating suggestions
Quick ideas for meals and snacks:
A variety of good foods every day will provide the vitamins, minerals and nutrition you and your baby need.
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