Nutrition During Pregnancy - The Basics

Pregnancy is a time of incredible change for your body, and proper nutrition plays a crucial role in supporting both you and your baby. Here’s a straightforward guide to the essentials of eating and drinking well during pregnancy.

Hydration Matters

Staying hydrated is key. Aim to drink 6–8 glasses of fluid per day. Adequate hydration supports your increased blood volume, helps build amniotic fluid, and can reduce common pregnancy problems like constipation.

Water should be your main source of fluids. Try to limit smoothies to no more than 150ml per day and keep salt intake to under 6g daily.

Carbohydrates and Protein: The Energy and Growth Essentials

Carbohydrates are an important source of energy, making up just over a third of your daily intake. However, protein is equally essential, as it supports the growth and development of both you and your baby.

Good sources of protein include:

• Beans and pulses

• Skinless poultry

• Nuts

• Cod

Certain protein sources should be avoided during pregnancy due to health risks:

• Marlin and swordfish – high in mercury

• Raw meat – risk of toxoplasmosis

• Liver – high in vitamin A

• Raw eggs – risk of salmonella

Vitamins, Minerals, and Fibre

Eating a wide variety of fruits and vegetables ensures you get the vitamins, minerals, and fibre you need. Aim for at least 5 portions of different fruit and vegetables per day.

Be cautious with multivitamins, especially those containing vitamin A, which should be avoided. Key nutrients to focus on include:

• Folic Acid – supports healthy neural tube development; found in green leafy vegetables

• Vitamin D – supports bones, teeth, and muscles; found in oily fish, eggs, red meat, and cheese

• Iron – helps prevent anaemia; found in lean meat, leafy greens, dried fruit, and nuts

• Vitamin C – supports iron absorption and the immune system; found in oranges, peppers, broccoli, and potatoes

• Calcium – essential for your baby’s bones and teeth; found in milk, green leafy vegetables, and tofu

Healthy Weight Gain

Pregnancy is not the time to focus on losing weight. It’s natural and healthy to gain around 10–12.5kg by the end of the third trimester, as your body builds fat stores to support your baby and prepare for breastfeeding.

Calorie intake only needs to increase by about 200 calories in the third trimester so don’t be ‘eating for two’. That said, during breastfeeding, your calorie needs may increase by approximately 500 calories per day.

Taking care of your nutrition during pregnancy doesn’t have to be complicated. Focus on hydration, balanced meals, and key nutrients, and your body and baby will have the support they need for a healthy pregnancy.