Protein
Include protein-rich foods in your daily diet during pregnancy. Good sources of protein include:
- – Beans
- – Pulses
- – Fish
- – Eggs
- – Meat (avoid liver)
- – Poultry
- – Nuts
Opt for lean meat, remove poultry skin, and avoid adding extra fat or oil when cooking meat. Ensure thorough cooking of poultry, burgers, sausages, and whole cuts of meat like lamb and beef until they are steaming throughout. Make sure there is no pink meat, and juices are clear without any pink or red tinges.
Incorporate two servings of fish into your weekly meals, with one being oily fish like salmon, sardines, or mackerel. However, steer clear of certain types of fish like shark, swordfish, and marlin during pregnancy or when planning to conceive.
Limit oily fish intake to no more than two portions a week during pregnancy due to potential pollutants (toxins). Avoid consuming some raw or partially cooked eggs due to the risk of salmonella.
Choose eggs produced under the British Lion Code of Practice, which are safe for pregnant women to consume raw or partially cooked, as they come from vaccinated flocks against salmonella. Look for the red lion logo stamped on the shell. However, eggs not meeting the Lion Code are considered less safe, and pregnant women are advised to cook them until both the white and the yolk are fully hardened, especially in dishes like mousse, mayonnaise, and soufflé.
Dairy in Pregnancy
Dairy is important during pregnancy as it provides calcium and essential nutrients for both you and your baby. Opt for low-fat options like semi-skimmed, 1 percent fat, or skimmed milk, as well as low-fat and lower-sugar yoghurt and reduced-fat hard cheese.
If you prefer dairy alternatives like soya drinks and yoghurts, choose unsweetened, calcium-fortified versions.
Be cautious with cheeses during pregnancy, avoiding unpasteurized varieties. You can find a list of cheeses to avoid on our page about foods to steer clear of during pregnancy.
Watch out for foods high in fat, sugar, or both, as they can contribute to weight gain and dental issues. These include spreading fats (like butter), oils, salad dressings, cream, chocolate, crisps, biscuits, pastries, ice cream, cake, puddings, and fizzy drinks.
Fat and Sugar Foods
If you consume high-fat and high-sugar foods, do so in moderation and small amounts. Reduce saturated fat intake and incorporate small amounts of foods rich in unsaturated fats, such as vegetable oils, into your diet. This can help maintain a balanced and healthy pregnancy diet.
Healthy Snacks
Choosing healthy snacks during pregnancy is essential. Instead of indulging in high-fat and sugary options like sweets, biscuits, crisps, or chocolate, opt for healthier alternatives such as:
- – Small sandwiches or pitta bread with grated cheese, lean ham, mashed tuna, salmon, or sardines, accompanied by salad.
- – Salad vegetables like carrot, celery, or cucumber.
- – Low-fat, lower-sugar fruit yoghurt, plain yoghurt, or fromage frais with fruit.
- – Ready-to-eat apricots, figs, or prunes.
- – Vegetable and bean soups.
- – A small bowl of unsweetened breakfast cereal or porridge with milk.
- – Milky drinks.
- – Fresh fruit.
- – A small slice of malt loaf, a fruited tea cake, or a slice of toasted fruit bread.
When Preparing Food, Ensure Safety
- Washing fruits, vegetables, and salads thoroughly to remove soil, which may contain toxoplasma (a parasite harmful to your unborn baby).
- Cleaning all surfaces, utensils, and hands after handling raw foods (poultry, meat, eggs, fish, shellfish, and raw vegetables) to prevent food poisoning.
- Storing raw foods separately from ready-to-eat foods to avoid contamination.
- Using a separate knife and chopping board for raw meats.
- Ensuring ready meals are heated until steaming hot, especially those containing poultry.
- Checking the use-by date to confirm food safety – do not consume food past its use-by date, even if it appears and smells okay.
For certain foods like eggs, poultry, burgers, sausages, and whole cuts of meat (lamb, beef, and pork), ensure thorough cooking until steaming all the way through. This attention to safety contributes to a healthy and risk-free pregnancy diet.
