Nourish Your Body Through Pregnancy and Lactation

Weight gain during pregnancy varies based on pre-pregnancy body mass index (BMI). Generally, women with a normal BMI should gain 25significant weight, underweight women 28significant weight, and overweight women 15significant weight. However, these are guidelines, not strict rules.

Rather than focusing solely on numbers, our guides emphasize eating nutrient-dense foods and listening to your body's hunger cues. Weight gain should be steady and gradual, with most occurring in the second and third trimesters. Your healthcare provider can give personalised advice based on your individual circumstances.

Breastfeeding requires approximately 500 additional calories daily beyond your pre-pregnancy needs. Prioritise protein, healthy fats, and complex carbohydrates. Foods rich in omega-3 fatty acids (fish, flaxseed), whole grains, legumes, nuts, and plenty of fruits and vegetables support milk quality and supply.

Hydration is equally important—aim for at least 13 cups of fluid daily. While no single food guarantees increased supply, consistent nutrition, adequate calories, and regular breastfeeding are the most reliable factors. Our lactation section includes detailed meal plans and food combinations designed to support this critical stage.

Yes, certain foods carry increased risks during pregnancy and lactation. These include high-mercury fish, unpasteurised dairy, undercooked meats and eggs, deli meats, unwashed produce, and raw or undercooked shellfish due to potential listeria or other pathogens. Caffeine should be limited to under 200mg daily.

While breastfeeding, you can eat most foods, though some babies may react to common allergens or strong flavours in breast milk. Our detailed guides explain food safety during pregnancy and offer practical alternatives for every restricted category, so you never feel deprived.

Our editorial team reviews current peer-reviewed nutritional science, guidelines from organisations like the NHS and Royal College of Midwives, and evidence-based clinical practice. Every article cites its sources and reflects current best practices in maternal nutrition.

We regularly update content as new research emerges. All articles are fact-checked by our editorial team to ensure accuracy and relevance. If you spot outdated information or have questions about our sources, please reach out through our contact page.