Eating well in pregnancy does not need to be complicated. Eat regular, balanced meals, choose cooked fish instead of raw fish, avoid the foods listed below, and take food hygiene seriously.
Table of Contents
What to eat
Cooked fish is encouraged. Aim for about 2–3 servings a week of low-mercury fish, such as salmon, sardines, trout or canned light tuna.
Regular, balanced meals. Eat regular balanced meals and a varied diet. A prenatal vitamin plus a varied diet is the normal pattern.
Foods to avoid
- Raw or undercooked fish and shellfish, including most sushi, because health authorities advise avoiding them in pregnancy due to the risk of listeria and parasites.
- High-mercury fish: shark, swordfish, king mackerel, tilefish and bigeye tuna.
- Unpasteurised milk and cheeses.
- Raw or undercooked eggs and meat.
- Deli meats, unless reheated until steaming.
- Alcohol — avoid it entirely.
Folic acid
It is standard public-health guidance that women who could become pregnant take 400 micrograms of folic acid daily, ideally starting at least a month before conception and continuing through the first 12 weeks of pregnancy, to help prevent neural tube defects. This is the standard general recommendation, not a personal dosing instruction. A doctor may advise a different, higher amount for some women, so follow your own doctor’s advice if it differs.
Iron and calcium
Iron and calcium needs are individual and are guided by diet and blood tests. Do not dose yourself with supplements. A prenatal vitamin plus a varied diet is the normal pattern, and any supplement changes should go through your antenatal care team.
Food hygiene
Wash fruit and vegetables before eating them. Food hygiene matters more in pregnancy because listeriosis, while rare, is serious.
This article is general information only and is not medical advice. Please consult a healthcare professional for personal advice.
