1. at well
If you normally eat well and enjoy a wide variety of foods you will probably have to make only a few changes
to your diet. If your diet isn’t as good as it could be, now is a good time to make some changes - both you
and your baby will benefit. During pregnancy eating for two is not necessary. Your baby will grow rapidly
during the last three months and you may need to eat a little more then, an extra glass of milk and a slice of
bread each day should be enough. If you feel nauseated (morning sickness), try to eat small meals more
often. Toast or dry biscuits, with perhaps a little jam, may be better tolerated than more fatty foods.
Be happy with your weight
If you plan to have a baby but are unhappy with your weight, give yourself time to work on this before you
become pregnant. Trying to manage weight changes once you are pregnant is much more difficult and is not
good for the baby. Women are sometimes unnecessarily concerned about their weight, so, if you are already
pregnant just relax about it until your baby is born. Your doctor and nutritionist will advise you.
Folic acid is important
Ideally, this vitamin should be taken in supplement form for at least three months before you become
pregnant. If you are already pregnant, folic acid should continue to be taken until the twelfth week. Until
recently, the importance of folic acid was not understood. We now know that it helps to prevent babies from
developing disorders called neural tube defects. Your doctor will tell you how much to take.
Iron important for you and baby
When you are pregnant you need more iron than usual. This is particularly important if you have ever had
anaemia (low blood iron). The best way to be sure of getting enough is to take iron-rich foods regularly. The
most readily available iron is found in meat (e.g. beef, lamb, and pork), fish (e.g. mackerel, haddock, and
sardines) or chicken. Iron from vegetables, cereals, pulses (peas, beans, lentils) and eggs is less well
absorbed, but, Vitamin C helps you to absorb iron from these foods if taken at the same meal. Citrus fruits
such as oranges, fresh fruit juices and green vegetables contain Vitamin C. Tea prevents iron from being
effectively absorbed so make it weak and try not to drink tea with meals.
Calcium makes strong bones
Calcium requirements increase when you are pregnant. Dairy produce, (milk, cheese and yoghurt) and
sardines or tinned salmon are good calcium-rich foods. Five portions of these foods should be taken daily
during pregnancy and for the duration of breast feeding. Vitamin D helps you to absorb calcium. Vitamin D
can be made in the body through the action of gentle sunlight on the skin and is found in oily fish and
fortified milk or margarine.
Take some exercise
Being fit means being healthy, feeling better and enjoying life more. If you normally play a sport it is often
fine to keep it up. Check with your doctor about what is right for you. Walking and swimming are wonderful
ways to relax and can be continued until your baby is born. Rest is also important so if you feel tired try to
find a few minutes to put your feet up.
Babies don't like smoke
Stopping is not easy if you are a smoker, but babies hate smoke and if you smoke so does your baby.
Cigarettes emit dangerous chemicals which go from your blood to your baby. They stop your baby from
growing well and make it harder for him/her to be healthy.
Vegetarian or vegan mums-to-be
A vegetarian diet can be very healthy and provide all the nutrition you need, but it does require careful
thought. During pregnancy, women need additional iron from their diet and as the foods which provide the
best iron are meat, chicken and fish, vegetarians may need to take an iron supplement. This should be
discussed with your doctor.
Calcium is important for bones. In Ireland we usually get calcium from milk, cheese and yoghurt, so vegans
may need to take a calcium supplement.
Foods to avoid or limit
It is important to avoid foods which may make you or your baby sick. To reduce the risk that you will become
ill, all food should be fresh, clean, hygienically prepared and stored carefully. Avoid foods which may have
been left sitting for any length of time. Cook meat, chicken, fish and eggs very well. Foods made with
uncooked eggs (e.g. home-made mayonnaise, mousse) should not be eaten. Cheeses made with

2. unpasteurized milk (usually soft or blue veined) should be avoided; choose regular cheddar or another hard
cheese instead.
Some fish may contain mercury and should be avoided. Shark, swordfish and marlin are rarely eaten but
should be avoided. Tuna is much more likely to be eaten and may be a source of mercury so it is advised
that you limit your intake of canned tuna to 2 medium sized (140g or 5oz) cans per week or one portion of
fresh tuna a week.
High intakes of Vitamin A can be harmful to your baby so it is advisable to avoid unprescribed supplements,
such as cod liver oil. As liver is high in Vitamin A it should be avoided during pregnancy, as should meat
products made from liver such as paté.
Caffeine is found in coffee, tea and cola type soft drinks. Too much caffeine may not be good for your baby,
especially in the early stages so choosing decaffeinated versions of these drinks is a good idea. Limit your
intake of the caffeinated versions.
Peanuts and pregnancy
If there is a family history of allergy, avoiding peanuts during pregnancy and during breastfeeding may
reduce your baby’s chances of developing peanut allergy.
Good foods for mums-to-be
BREADS AND CEREALS
Use the wide range of breads which are now available to add variety to your meals and snacks. Cereal with
fruit and milk makes a good breakfast.
POTATOES
Try them baked, boiled or steamed, rather than as chips. A good topping for savoury pies.
RICE AND PASTA
Use at your main meal or make a rice or pasta salad with fish, eggs or cheese for a light meal.
MEAT AND CHICKEN AND FISH
Eat twice a day. Take a small portion as part of your light meal and a more substantial helping for dinner.
Good for iron and zinc.
EGGS, PULSES (PEAS BEANS LENTELS)
Protein foods which may be used by vegetarians. See note on vegetarian eating.
MILK CHEESE AND YOGHURT
Calcium-rich foods which contain protein and vitamins. Eat about five portions of these foods daily.
FRUIT AND VEGETABLES
Very important. Full of vitamins. Use as a snack between meals or for dessert. Vegetables (cooked or as a
salad) should be included in both lunch and dinner. Do not over-cook as some vitamins are destroyed by
cooking.
Visit your doctor and attend ante-natal classes
This webpage provides general information about the nutritional issues which are important during
pregnancy. To check out your special needs it is important to talk to your doctor and attend ante-natal
classes. Here you will learn lots more about having your baby. Your doctor or local health clinic will be able
to tell you where and when the most convenient classes are available.