Frequently Asked Questions

Healthy weight gain during pregnancy varies based on your pre-pregnancy body mass index (BMI). Women with a normal BMI (18.5–24.9) typically gain between 11–16 kg over nine months, whilst underweight women may need to gain 13–18 kg, and overweight or obese women may gain less. Weight gain should be gradual, with most women gaining around 0.5 kg per week during the second and third trimesters.

This weight includes the baby (around 3.5 kg), placenta (0.5–1 kg), amniotic fluid (1 kg), increased blood volume, expanded uterus, and additional fat stores needed for lactation and energy during labour. Rather than focusing on a specific number, the emphasis should be on eating nutrient-dense foods and maintaining an active lifestyle as approved by your healthcare provider.

Excessive weight gain can increase risks of gestational diabetes and hypertension, whilst insufficient gain may affect baby's growth. Your midwife or GP can help you set realistic targets based on your individual circumstances.

Yes, certain foods carry higher risks of infection or contamination that could harm your baby. Raw or undercooked meats, eggs, and seafood should be avoided due to the risk of salmonella and other pathogens. Unpasteurised dairy products and soft cheeses like brie, feta, and camembert may contain listeria, which can cause miscarriage or serious illness in newborns. Hard cheeses and pasteurised products are safe.

High-mercury fish such as shark, swordfish, and marlin should be limited or avoided, as mercury can damage foetal brain development. Limit caffeine to under 200 mg per day—roughly one cup of tea or coffee. Alcohol should be completely avoided, as any amount can pose risks to foetal development. Unwashed vegetables and ready-made salads carry a small risk of listeria, so wash all fresh produce thoroughly.

Liver and liver products contain very high levels of vitamin A, which in excess can harm the baby, so these should be avoided. Additionally, herbal supplements and teas should be discussed with your GP, as some may not be safe during pregnancy. Always check the safety of any new food or supplement with your healthcare provider if you're unsure.

Contrary to the old saying "eating for two," pregnant women don't need significantly more calories in the first trimester. During the second trimester, an additional 340 calories per day is recommended, and in the third trimester, approximately 450 extra calories daily supports foetal growth and development. These extra calories should come from nutrient-dense foods rather than empty calories from sweets and processed foods.

The actual calorie needs vary based on your pre-pregnancy weight, metabolism, activity level, and whether you're carrying multiples. A woman of average weight and activity level typically consumes 2,000–2,500 calories daily before pregnancy; adding 340–450 calories during later pregnancy is far less than doubling intake.

Focus on quality over quantity: a small bowl of oatmeal with berries and yoghurt, a handful of nuts, or a slice of wholegrain toast with peanut butter provides nutrient-rich extra calories. If you're struggling with nausea or food aversions, eating smaller, more frequent meals can help you meet calorie and nutrient needs without overwhelming your appetite.

Breastfeeding requires approximately 500 extra calories per day compared to your pre-pregnancy baseline, though this varies based on how frequently you breastfeed and your individual metabolism. These extra calories should come from balanced meals including lean proteins, whole grains, fruits, and vegetables. Adequate protein intake is especially important during lactation—aim for 1.3 grams per kilogram of body weight daily to support milk production and your own recovery.

Hydration is crucial: drink water regularly throughout the day, as milk production depends on adequate fluid intake. Many breastfeeding mothers find keeping a water bottle nearby whilst feeding helps them stay hydrated. Omega-3 fatty acids remain important, as they pass into breast milk and support your baby's brain development. Include fatty fish, flaxseeds, chia seeds, or walnuts in your diet.

Certain foods you eat may affect your baby. Whilst most foods are safe, if you notice your baby becomes fussy or develops a rash after you eat specific foods, consider avoiding those temporarily and discuss with a healthcare provider. Caffeine passes into breast milk, so limit to 300 mg per day. Alcohol also enters milk—if you choose to drink, wait 2–3 hours before breastfeeding, or express milk beforehand.

In the UK, the Department of Health recommends that all pregnant women take a supplement containing 400 micrograms of folic acid daily, starting before conception if possible and continuing through the first 12 weeks of pregnancy. Women at higher risk of neural tube defects may need a higher dose of 5 milligrams, prescribed by their GP. Vitamin D supplementation of 10 micrograms daily is also recommended for all pregnant and breastfeeding women, particularly during autumn and winter months when sunlight exposure is limited.

Iron supplementation is often recommended during pregnancy to prevent anaemia, though your GP will assess whether you need it based on blood tests. If you're vegetarian or vegan, vitamin B12 supplementation is important, as this nutrient is primarily found in animal products. Iodine is essential for thyroid function, and whilst most people obtain adequate iodine from dairy products and eggs, vegetarians or vegans may benefit from a supplement.

Rather than taking multiple individual supplements, a single prenatal vitamin designed specifically for pregnancy often contains appropriate doses of folic acid, iron, calcium, vitamin D, and other key nutrients. Always discuss any supplements with your GP or midwife before starting, as some herbal and alternative supplements may not be appropriate during pregnancy or breastfeeding.

Food cravings and aversions are normal during pregnancy due to hormonal changes and nutritional needs. Rather than fighting cravings entirely, try to satisfy them with healthier alternatives. If you crave something sweet, enjoy fresh fruit, yoghurt with honey, or a small portion of dark chocolate rather than sugary sweets. For salty cravings, nuts, seeds, and wholegrain crackers with cheese provide nutrients alongside satisfaction.

Food aversions—particularly to foods high in protein and iron, which are essential during pregnancy—can be challenging. If you dislike meat, explore alternative protein sources like eggs, legumes, nuts, tofu, or fish. If dairy aversions develop, calcium-fortified plant-based drinks, leafy greens, and tinned fish with bones offer calcium. Eating smaller, more frequent meals and avoiding cooking smells that trigger nausea can help you consume adequate nutrition even when dealing with aversions.

If cravings lead you to non-food items (a condition called pica), speak with your midwife immediately, as this may indicate an iron or mineral deficiency. Keep healthy snacks readily available—nuts, fruit, cheese, and wholegrain crackers make nutritious grab-and-go options when cravings strike. Remember that occasional indulgences are fine; the goal is consistent, balanced nutrition overall.

Yes, vegetarian and vegan diets can support healthy pregnancies when carefully planned to include all essential nutrients. Pregnant vegetarians need to ensure adequate protein intake from eggs, dairy products, legumes, nuts, seeds, and whole grains. Vegan mothers must pay particular attention to vitamin B12, which is only naturally found in animal products; a supplement or fortified foods like plant-based milks are essential to prevent deficiency that could affect foetal development.

Iron from plant-based sources (called non-haem iron) is less easily absorbed than iron from meat, so vegetarian and vegan mothers should eat iron-rich plant foods alongside foods high in vitamin C to enhance absorption. Lentils, chickpeas, beans, fortified cereals, and leafy greens are good iron sources. Vitamin D supplementation is important for all pregnant women, and those following plant-based diets should ensure adequate calcium intake from fortified plant-based milks, leafy greens, tahini, and almonds.

Omega-3 fatty acids support foetal brain development; whilst fish is a common source, vegans can obtain omega-3s from flaxseeds, chia seeds, walnuts, and algae supplements. Many vegetarian and vegan mothers work with a dietitian to ensure they're meeting all nutritional needs. The key is variety, planning, and supplementation where necessary—plant-based diets are absolutely compatible with healthy pregnancy and breastfeeding when properly managed.

Maternal nutrition directly influences both the quantity and quality of breast milk. Adequate calorie and protein intake supports optimal milk production; mothers who consume insufficient calories may produce less milk. The composition of breast milk is remarkably consistent regardless of diet, as the body prioritises baby's needs, but maternal nutrition still plays a crucial role in protecting the mother's health during this demanding time.

Certain nutrients pass into milk in amounts that reflect maternal intake. Fat-soluble vitamins like vitamin A, D, and E, as well as omega-3 fatty acids, concentrate in breast milk based on maternal consumption. Water-soluble vitamins like B vitamins and vitamin C also vary with maternal intake. This is why maintaining good nutrition during breastfeeding benefits both baby's development and mother's long-term health, as nutrient depletion can affect postpartum recovery and increase risks of postpartum fatigue.

Staying well-hydrated is essential—dehydration reduces milk supply. Regular meal timing and including protein at each meal supports sustained energy and milk production. Rather than restrictive dieting to lose pregnancy weight, focus on nutritious whole foods that sustain energy for the demanding work of caring for a newborn and breastfeeding. Most mothers can safely lose weight gradually whilst maintaining milk supply when eating adequate protein and calories.

Gestational diabetes affects glucose metabolism during pregnancy. Whilst it often resolves after delivery, managing blood sugar through nutrition is essential for both mother and baby's wellbeing. Focus on low-glycaemic index foods that release glucose slowly: wholegrain breads and cereals, legumes, non-starchy vegetables, and modest portions of fruit. Refined carbohydrates like white bread, sugary drinks, and sweets cause rapid blood sugar spikes and should be minimised.

Including protein and healthy fats with each meal and snack helps stabilise blood sugar. A breakfast of wholegrain toast with eggs and avocado, for example, provides steady energy, whilst a breakfast of white toast with jam causes rapid blood sugar fluctuations. Spreading carbohydrate intake throughout the day rather than consuming large amounts at one meal helps prevent spikes. Portion control is important—even healthy foods can raise blood sugar excessively if consumed in large quantities.

Regular physical activity, such as a 20-minute walk after meals, improves glucose utilisation. Many women with gestational diabetes benefit from working with a specialist dietitian who can provide personalised meal plans. Regular blood sugar monitoring, as recommended by your healthcare team, helps you understand how different foods affect your individual response. After pregnancy, maintaining these healthy eating habits reduces the risk of developing type 2 diabetes later in life.

Pregnancy hormones and the growing baby's pressure on the digestive tract often cause constipation and heartburn. Increasing fibre intake through whole grains, legumes, fruits, and vegetables promotes regular bowel movements, but introduce fibre gradually to avoid bloating. Adequate water intake—at least 2–3 litres daily—is essential for preventing constipation. Prunes, pears, and kiwifruit have natural laxative properties and are safe during pregnancy.

For heartburn, eating smaller, more frequent meals rather than large ones reduces stomach pressure. Avoid eating close to bedtime, and elevate your head when resting to use gravity to your advantage. Certain trigger foods vary individually—common ones include spicy foods, citrus fruits, chocolate, caffeine, and fatty foods. Keeping a food diary can help identify your personal triggers. Calcium-containing foods like milk and yoghurt can soothe heartburn, though some dairy products may trigger it in others.

Chewing food thoroughly and eating slowly aid digestion. If constipation persists despite dietary changes, speak with your GP—some pregnancy-safe remedies are available. Avoiding iron supplements that constipate may also help, though discuss this with your healthcare provider before stopping any prescribed supplement, as iron is essential during pregnancy.

Postpartum recovery demands excellent nutrition to support wound healing, restore iron levels, stabilise hormones, and sustain energy for newborn care. Protein is essential for tissue repair, particularly after vaginal tears or caesarean delivery. Iron-rich foods help restore blood volume lost during birth and prevent anaemia, which is common postpartum and can worsen fatigue. Foods like lean meats, legumes, dried fruit, and fortified cereals support iron replenishment.

Vitamin C enhances iron absorption and supports immune function during a vulnerable time when infection risk is elevated. Citrus fruits, berries, bell peppers, and broccoli are excellent sources. Omega-3 fatty acids support mood regulation and may help prevent postpartum depression. Adequate calories and regular meals combat the profound fatigue common in early postpartum weeks—skipping meals or under-eating worsens exhaustion and can affect milk supply if breastfeeding.

Staying hydrated is crucial, particularly if breastfeeding. Many postpartum mothers find that preparing freezer meals before birth, accepting help with meal preparation, and keeping nutritious snacks accessible helps them eat adequately during sleep-deprived early weeks. If emotional eating becomes a concern or if you're struggling with mood, discuss this with your GP. Nutrition supports not only physical healing but also mental and emotional wellbeing during the significant transition to motherhood.