What you eat during pregnancy is important to get enough nutrition for you and your growing baby. The food pyramid can be a helpful guide to getting a good balance of each food group in your diet.

Top Tips for Healthy Eating:

• Eat a wide range of foods and include 3 main meals and 2-3 healthy snacks each day.
• Choose wholegrain breads, cereals, rice and pasta for extra fibre and nutrients.
• Aim to have half of your plate as vegetables or salad at each main meal.
• Eat 2-3 servings of fruit each day.
• In the third trimester, include an extra serving of protein-rich foods each day. For example, lean meat, chicken, fish, eggs, cheese, beans and nuts.
• Include 3 servings of dairy (or calcium-enriched alternatives) every day. If you are expecting twins (or more) or if you are a teenager, you will need 5 servings each day
• Include iron-rich foods everyday
• Limit intake of processed meats, high fat food, sugar, cakes, biscuits and sweet desserts

To learn more about eating well in pregnancy, we recommend all women book onto our Nutrition in Pregnancy class hosted by our dietitians every Wednesday morning (online). We encourage you to attend as early as possible in your pregnancy – you can even join before your first hospital visit. Phone 01-8730596 or email [email protected] to book onto the class. You can also watch a recording of our Nutrition in Pregnancy Class.

The hormones of pregnancy can change the way your digestive system works. Learn more about some common problems and what you can change in your diet to help you cope:

Pregnancy sickness

This is the nausea and often vomiting that affects many women in the first 12 to 15 weeks of pregnancy. Many women can cope with pregnancy sickness by eating little and often. Avoid long gaps without food and eat whatever you feel you can. Read our booklet on nausea and vomiting in pregnancy for ideas on salty, sweet, dry and plain food ideas. When symptoms improve, increase the variety of foods you eat. If you are unable to take a pregnancy multivitamin in tablet form, try a liquid or gummy version. Drink plenty of fluids to stay hydrated.

Talk to your doctor if you are not coping with pregnancy sickness. Our booklet helps you understand when you may need extra help and support. Some women may need anti-sickness medication.

You can also watch a recording of our nausea and vomiting information video

This is infrequent bowel motions or the presence of hard, difficult to pass stools. Tips to help relieve constipation and promote regular bowel movements include:

• Choose high-fiber foods such as whole-grain bread, pasta, and brown rice, along with beans, pulses, vegetables, and fruit (especially kiwi fruit).
• Drink at least of 2 litres of water every day
• Try to include 3O to 45 minutes of gentle exercise daily such as walking or swimming, as tolerated.
• Talk to your healthcare professional for advice on using laxatives.

This is the burning or acid feeling in the chest or throat that affects many women. It tends to happen later in the pregnancy. Tips to help reduce heartburn include:

• Eat small, frequent meals and avoid eating large meals before bed time.
• Stay upright for at least one hour after each meal and eat slowly at meal times.
• Raise the head of your bed or use extra pillows and wear loose, comfortable clothes. This can help reduce pressure-on your tummy.
• Avoiding spicy and fried foods, fizzy drinks, caffeine and chocolate may help.
• Over the counter reflux treatments can be helpful. Some women need prescribed medication. Talk to your pharmacist or doctor about treatment options, if needed.

Anaemia is a common condition in pregnancy, often caused by low iron levels. Please see attached video addressing how to prevent anaemia in pregnancy.

It is normal to gain weight during your pregnancy. A healthy weight gain helps your womb, placenta and baby to grow.

If you had underweight (BMI less than 18.5) before you were pregnant or are carrying more than one baby, you may need to gain extra weight to support your baby’s growth. Having underweight increases the chances of having a low weight or premature birth for your baby.

If you had excess weight before you were pregnant, you may need to gain less weight.  Putting on too much weight during pregnancy can increase the risk of complications for you and your baby.  However, even if you are overweight, you should not aim to lose weight during pregnancy.

Your weight, height and BMI will be measured at your first antenatal appointment. Women should gain very little weight 0.5 – 2 kg (1 – 4 lb) in the first trimester. The table below will provide some guidance on healthy weight gain in 2nd and 3rd trimester.  If you are concerned about weight gain in pregnancy please discuss this with your doctor or midwife. They may refer you to the dietitian for more support, if required.

Healthy eating after birth will contribute to faster wound healing. In addition, extra protein, vitamins and minerals (especially vitamin C and iron) will improve your wound healing.

Tips to promote wound healing:

• If you have a small appetite, eat little and often. For example, 6 smaller meals rather than 3 big meals.
• Keep your fridge and cupboard well-stocked.
• Keep ready-to-eat meals and snacks handy for times when you don’t feel like cooking (e.g. frozen meals, yoghurt, nuts, cheese, biscuits and dips).
• Drink fluids that provide energy such as milk, milky drinks, juice or soft drinks.

Aim to include some protein at each meal and snacks throughout the day. These include:

• Meat, chicken, turkey and fish
• Eggs
• Cheese, yoghurts and milk
• Beans, peas or pulses

Vitamin C is also important for wound healing. Aim for at least 5 servings of fruit and vegetables per day and include some foods rich in Vitamin C, such as:

• Oranges, orange juice, grapefruit, lemons, limes, strawberries, melon, kiwi or Vitamin C fortified fruit juice
• Green, red, yellow peppers or fresh tomatoes

We have a dedicated page for women with diabetes during pregnancy.