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What Should I Really Be Eating
While Pregnant?
Because every list online seems to say something different… right?
How do you know when something’s truly worth worrying about?
Pregnancy nutrition can feel like a maze; one minute you’re told to “eat clean,” and the next you’re fighting off cravings that feel stronger than your Wi-Fi signal. And with everyone offering advice (solicited or not), it’s easy to wonder what you actually need to be eating.
Let’s simplify things. No overwhelm, no long lists, just honest, realistic guidance that supports both you and your growing baby.
Focus on Real, Nourishing Foods
You don’t need a perfect diet; you just need balance. Aim for meals that mix protein, healthy fats, fibre, and slow-release carbohydrates. These help stabilise your energy, reduce nausea, and support baby’s development.
Think:
Eggs, Greek yoghurt, lean meats, beans, tofu
Whole grains like oats, brown rice, whole-wheat bread
Avocados, nuts, seeds, olive oil
Colourful fruits and vegetables (fresh or frozen, both great)
If it looks like something your grandmother would recognise as food, you’re on the right track.
Protein Is Your Pregnancy Bestie
Protein supports your baby’s tissues, your placenta, and your expanding blood volume. Most women benefit from increasing their intake a little.
Easy options:
Chicken, fish, lentils, cottage cheese, nut butters
A handful of nuts when you’re starving now
Greek yoghurt with fruit when nausea makes bigger meals hard
Morning sickness should honestly be renamed. It’s more like “anytime, anywhere, surprise!” sickness. Some women only feel mild waves of nausea; others can barely stand smells they previously loved.
Normal? Yep.
When to check in? If you’re unable to keep any fluids down for 24 hours.
Healthy Fats Keep You Fuelled
Healthy fats are crucial for baby’s brain development and help keep you fuller for longer.
Add these in:
Avocado on toast
Nuts and seeds
Olive oil in salads
Salmon or sardines (low-mercury, pregnancy-safe)
Carbs Are Not the Enemy
Carbohydrates = energy. And pregnancy demands a lot of energy.
Choose slow-release carbs:
Oats
Sweet potatoes
Whole-grain pasta or rice
Beans and lentils
These help steady blood sugar and avoid the “eat or faint” pregnancy moments.
Fibre Helps Everything
Constipation is practically a pregnancy rite of passage (sorry). Fibre keeps things moving.
Best sources:
Berries
Vegetables
Whole grains
Beans and legumes
And drink plenty of water, fibre needs hydration to work.
Prenatal Vitamins Are a Must
Even with a great diet, you still need a prenatal. The essentials:
Folic acid or methylated folate
Iron
Vitamin D
Omega-3 (DHA)
They fill in the gaps without stressing about perfection.
Foods to Enjoy Less Often
Not “forbidden”, just foods to be mindful of:
Too much caffeine (stick to around 200mg/day)
Very sugary snacks (they’ll spike and crash your energy)
Highly processed foods (they won’t support you as well)
Foods to Avoid Completely
Just a few safety guidelines:
Raw or undercooked fish, eggs, or meat
Unpasteurised cheese or milk
High-mercury fish
Deli meats unless heated
Eat simply, eat regularly, and eat what feels good. Pregnancy nutrition isn’t about being perfect; it’s about staying nourished, energised, and supported. Listen to your body, feed it gently, and remember: food is not just fuel right now… it’s comfort, reassurance, and connection.
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