Healthy eating
During pregnancy your unborn baby gets all the nutrients he needs to grow and develop from you. So to ensure that you and your baby stay healthy and strong during this exciting period, it is important that you eat a healthy, balanced diet.
It's not always easy to know what foods to eat, which ones to avoid, and which key nutrients to watch out for at this stage. That's why we've put together some practical guidelines and helpful tips on healthy eating, just for you!
Use this food pyramid as a guideline
It recommends different types of food which, when eaten in the correct proportions, ensure a healthy, balanced diet.
Sample Menu
Print the sample menu and use it to help you plan nutritionally complete meals for you and your growing baby. Find out more»
Tips for a healthy diet »
Our handy lists of "do's and don'ts" will help you make healthy food choices.
Key nutrients »
Make sure you and your baby get enough of the right nutrients as he grows.
Food pyramid
1 serving examples
- Group 5Snacks and drinks that are high in fat or sugar – use sparingly; 1 serving a day
- 1 serving:
- 25g (1oz) low-fat spread
- 12.5g (1/2 oz) margarine or butter
- Use oils sparingly.
- Group 4
Meat, fish, eggs and alternatives –
3 servings a day- 1 serving:
- 50g (2oz) cooked lean meat or chicken, 75g (3oz) cooked
- fish, 2 eggs (not more than 7 a week), 50g (2oz) cheese
- Group 3
Milk, cheese and yoghurt – 5 servings a day
- 1 serving:
- 200ml (1/3 pint) of milk, 1 carton of yogurt
- Milk pudding made with 200ml (1/3 pint) of milk
- 25g (1oz) cheddar, blarney or edam cheese
- Group 2
Fruit and vegetables – 5 servings a day
- 1 serving:
- 1 small glass of fruit juice, 1 medium-sized fresh
- fruit (apple, orange, banana), 2 medium-sized
- fresh fruits (plums, mandarins, kiwis), 3-4
- dessertspoons of cooked vegetables or salad,
- Group 1
Bread, cereal and potatoes – 6 servings a day
- 1 serving:
- 1 bowl of cereal
- 1 slice of bread
- 3 dessertspoons of pasta or rice
- 1 medium boiled or baked potato