Pregnancy is a time of amazing change and one of the biggest shifts comes in what (and how) you eat. Nourishing your body well supports your baby’s development and helps you feel stronger and more energised throughout your pregnancy journey.

Here’s what you need to know about pregnancy nutrition, plus some gentle guidance for mums-to-be navigating those cravings, aversions, and everything in between.

1. Focus on Whole, Nutrient-Dense Foods

Your baby needs a wide range of vitamins and minerals to grow — and you need fuel to keep going! A balanced diet includes:

• Fresh fruits and vegetables – full of fibre, vitamins, and antioxidants

• Whole grains – oats, brown rice, and wholemeal bread for slow-release energy

• Protein – lean meats, eggs, beans, tofu, and fish (avoid high-mercury types)

• Healthy fats – avocados, nuts, seeds, and oily fish like salmon

• Dairy or calcium-rich alternatives – to support bone development

Tip: Try to eat the rainbow, different coloured foods mean a wider variety of nutrients.

2. Key Nutrients to Prioritise

During pregnancy, certain nutrients become even more important:

• Folic acid – helps prevent neural tube defects. Take a supplement in the first trimester.

• Iron – supports oxygen flow in your blood. Pair with vitamin C for better absorption.

• Calcium & Vitamin D – help build your baby’s bones and teeth.

• Omega-3 fatty acids – support brain and eye development.

Talk to your midwife or GP about prenatal supplements to make sure you’re covered.

3. Managing Cravings (and Aversions!)

Suddenly craving ice or pickles? Totally normal. While it’s fine to honour your cravings in moderation, try to balance them with nutrient-rich meals. If you’re experiencing strong aversions, eat little and often, and find alternative foods that offer similar benefits.

4. Foods to Avoid During Pregnancy

To keep you and your baby safe, avoid:

• Unpasteurised dairy

• Raw or undercooked eggs and meat

• High-mercury fish (like swordfish or king mackerel)

• Liver (too much vitamin A)

• Excess caffeine (limit to 200mg per day)

• Alcohol

5. Staying Hydrated

Pregnancy increases your body’s need for fluids. Aim for 6-8 glasses of water a day to support digestion, circulation, and amniotic fluid levels. Add slices of lemon, cucumber, or berries for a refreshing twist.

6. Be Kind to Yourself

Every pregnancy is different. Some days you’ll want a green smoothie. Other days it’s toast and butter on repeat. That’s okay. Aim for consistency, not perfection. Your body is doing something incredible - give it grace.

Final Thoughts

Good nutrition is one of the best ways to support your baby’s development and your own wellbeing during pregnancy. But remember, it’s not about strict rules, it’s about making small, nourishing choices that add up.

Whether you're setting up your nursery or stocking your fridge, a little planning goes a long way. You’ve got this, mama.