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Nutrition & Wellbeing in Pregnancy: Eating, Supplements and Lifestyle for a Healthy Baby

Research-supported, mum-of-three observations — not medical advice.


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Pregnancy nutrition is one of those topics that can feel more overwhelming than it needs to be. One minute you’re happily eating your lunch, the next you’re on Google trying to work out whether you’re meant to avoid half the menu or eat twice as much of it.


Take a breath. You don’t need a nutrition degree. You just need the evidence-based basics... plus a little reassurance from someone who’s been through this three times and lived to snack again.


Let’s walk through what the research actually says (minus the pressure, guilt or perfectionism).


First Things First: You Don’t Need to “Eat for Two”


This phrase has lived rent-free in society’s vocabulary for decades, and it’s misleading. You’re not feeding a second adult — you’re supporting a developing baby the size of a raspberry (and later a grapefruit, but still not a second you).


According to NHS and RCOG guidance, you only need extra calories in the third trimester, and even then, it’s the equivalent of a hearty snack — not a second Christmas dinner.

So breathe. Your regular balanced diet is doing more than you think.


Supplements: The Non-Negotiables

Everything else varies person to person, but two things are backed up by strong evidence:


Folic Acid — 400mcg daily until 12 weeks

This helps reduce the risk of neural tube defects. It’s one of the most consistent recommendations across UK health bodies.


Vitamin D — 10mcg daily throughout pregnancy

Useful because the UK sun is… well, unreliable.

Most women benefit from taking these regardless of diet, purely because they support foundational development.


The Balanced Plate: A Quick, Realistic Guide

This isn’t about perfection. It’s about fuelling your body and your growing baby in a sustainable way.


Whole Grains

Brown rice, oats, wholemeal bread — they help with energy and digestion (which, let’s be honest, can be temperamental right now).


Lean Proteins

Chicken, beans, lentils, fish like salmon — all help with growth and repair.


Healthy Fats

Avocado, nuts, seeds, olive oil — brilliant for neural development.


Fruit & Veg

We all know this one, but fibre becomes a close personal friend in pregnancy. Your digestion will thank you.


Hydration

Yes, you will pee more. But hydration supports blood volume, energy levels and overall wellbeing.


Aim for balance, not rigid rules. No one is expecting you to meal-prep like a wellness influencer.


Foods to Avoid (Sorry, But Evidence Is Evidence)


You’re not being dramatic — there are a few things best skipped for now:

  • Unpasteurised soft cheeses

  • Undercooked or raw meat

  • Some fish high in mercury (like swordfish)

  • Raw eggs (unless Lion-stamped)

  • Liver and pâté

  • Alcohol

Annoying? Yes.Based on solid research? Also yes.

Think of it as short-term inconvenience for long-term safety.


Caffeine: The Heartbreaking Part

You don’t have to give up coffee — but the research recommends keeping it to 200mg a day (roughly two instant coffees or one strong barista brew).

Good news: many women naturally go off it in the first trimester. Bad news: others don’t — and must wage an internal battle every morning. Solidarity either way.


The Reality: Cravings, Aversions and All the Stuff the Textbooks Don’t Mention


If you’re suddenly repulsed by foods you loved pre-pregnancy, or desperately craving something very specific (chips, pickles, ice cream, all three), this is normal.


Cravings alone don’t mean you’re missing nutrients. They’re more likely linked to hormones, comfort, routine or just the fact you’re growing a whole human and your body is expressing itself.


As long as your overall diet balances out, you’re doing perfectly well.


Movement & Wellbeing: The Other Half of the Picture


Nutrition and movement work beautifully together — not in a gym-bunny way, but in a grounded, feel-good way.


Gentle Exercise

Walking, swimming, pregnancy yoga, light strength work — all shown to support physical and emotional wellbeing during pregnancy.

Rest

Your body is doing overtime behind the scenes. Rest isn’t lazy — it’s biologically required.

Stress Reduction

Easier said than done, but small daily breaks, fresh air and supportive conversations can make a real difference.

And yes, it’s still normal to feel overwhelmed. Pregnancy is as emotional as it is physical.


In Short

Pregnancy nutrition isn’t about rules — it’s about rhythm. You’re not striving for perfect. You’re aiming for nourished, supported and informed. If your plate looks balanced most of the time, you’re already doing brilliantly.


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