The foods we eat fall into three categories: Carbohydrates, Proteins and Fats. We need a mix of all three of these food groups to get the energy, vitamins, minerals and fibre we need for our health and for baby’s growth. Some days you will feel more hungry, other days less hungry. Try to have a mix of foods at each meal. The portion sizes given here are a guide.
Carbohydrates are found in starchy foods like bread and pasta, in fruit, in diary foods and in sugar and sweeteners. All carbohydrates are broken down into sugar (glucose), which we use for energy; glucose is a bit like petrol for humans! We need a regular supply of carbohydrates over the day to support our energy levels and baby’s growth.
Slowly digesting carbohydrates (sometimes called ‘Low GI’) are best. They often contain fibre, which helps us feel full and can also help relieve constipation. Examples of slow-digesting carbohydrates include:
Protein helps our body to grow and repair. In pregnancy, protein supports your breast and uterine growth, and baby’s tissue and brain development. Protein also helps the body to heal after birth.
Protein foods come from both animals and plants. If you usually eat meat, try to include some plant proteins in your diet too. If you are vegetarian or vegan, try to include a variety of plant-based foods. Examples of high quality protein foods include:
| Food | Portion Size |
|---|---|
| Meat: Beef, Pork, Lamb - visible fat trimmed off
Poultry: Chicken, Turkey - eaten without skin | Size and thickness of your palm once cooked |
| Eggs | 2 eggs |
| White fish: Cod, Haddock, Pollock, Basa
Oily fish: Salmon, Mackerel, Sardines, Pilchards (maximum twice a week) Tinned tuna | Length and thickness of your hand once cooked 1 small tin |
| Plant Proteins: Tofu, Tempeh, mycoprotein ("Quorn"), Soya-based meat and dairy alternatives, Seitan, Quinoa | 1 handful |
| Tinned or dried beans, lentils, pulses, chickpeas
Low sugar baked beans | 4 large tablespoons |
| Plain nuts and seeds
Nut and seed butters | Palmful 1 tablespoon |
| Dairy foods:
Semi-skimmed milk or fortified soya milk alternative Hard or soft cheese, paneer No added sugar yoghurt, Greek or Skyr yoghurt | 200ml glass Matchbox size Small pot (around 150g) |
Fats are an essential part of our diet; they help to keep our cells healthy. It is important to choose the right types of fat most of the time. Fats that are liquid at room temperature tend to be mono- or polyunsaturated and are better for your heart and brain health than fats that are solid at room temperature (saturated fats).
One portion of fat is around 1 teaspoon. Try to match the amount of fat you use to the portions made – for example if you are making a stir fry for 4 people, try to use a maximum of 4 teaspoons of oil. Less is fine too.
The table below shows sources of ‘pure’ fats, ie the oils and spreads you might use in cooking or spread on your toast.
| Type of Fat | Food Source |
|---|---|
| Monounsaturated | Olive oil and Olive oil spreads Sesame and peanut oils |
| Polyunsaturated | Sunflower, Rapeseed and Vegetable oils / spreads |
| Saturated fats (limit these) | Butter and Ghee Cream Lard and Shortening Coconut oil Palm and Palm Kernal oil Animal fats eg Goose or Duck fat, Suet ———— Mayonnaise contains a mix of fats. Try to have in moderation. |
Omega 3 fats are found in oily fish such as salmon and mackerel, walnuts and seeds. They support baby’s brain and eye development. Oily fish is safe once or twice a week. You can eat walnuts and seeds every day. If you do not like Omega 3-containing foods, some pregnancy multivitamins come with an additional Omega 3 supplement. Omega 3 supplements made from algae are suitable for vegans. You can find information on vegetarian and vegan diets here.
Other ‘heart healthy’ fats are found in olives, avocadoes and nuts.
Saturated fats are less healthy – these are found in foods including fatty meats, processed foods such as pies and pasties, butter, ghee, lard, cakes, biscuits and chocolate. Try to limit these.
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