Pregnancy nutrition: what to eat for you and your baby
Pregnancy is often when nutrition starts to feel more important than ever. At the same time, it can quickly become confusing.
Between changing appetite, food aversions and conflicting advice online, many women are left wondering what actually matters.
The focus does not need to be perfect eating. It’s about having an awareness of they key nutrients you need and building a simple, consistent way of eating that supports both you and your baby.
Why Nutrition Matters in Pregnancy
Pregnancy is a time of rapid growth. Your body is building a baby, placenta, extra blood volume, and new tissue. This increases your need for both energy and nutrients.
Weight gain is normal and expected. It reflects baby growth, fluid, blood volume, and tissue changes. Eating enough supports your energy, mood, and your baby’s development.
Start with food quality. Then build meals around protein, fats, and fibre.
Protein: A Key Focus for Stable Energy and Growth
Protein needs increase in pregnancy and increase as you move further through pregnancy. Many women fall short, especially in the second and third trimester.
In trimester 1, aim for at least 80g per day and increase that to 100g by the third trimester.
Why protein matters:
It is the building blocks of human life, every cell contains protein, you need the amino acids in protein to build the new cells of your growing baby
It is naturally rich in other key micronutrients such as (B12, choline, zinc, iron)
Helps keep blood sugars stable
Reduces energy dips and cravings
Start with protein first then build your meal and/or snack around that.
Focus on Wholefoods
Build your diet around wholefoods. These are known as nutrient dense and provide more nutrients per bite to better support overall health.
Focus on:
Animal proteins and eggs
Vegetables and fruit
Whole grains if tolerated
Healthy fats from olive oil, nuts, seeds, and avocado
Fermented foods for gut health.
Key Nutrients to Prioritise
Choline
Important for brain development and the neural tube. Many women do not meet requirements. Found in: eggs, especially yolks, meat and chicken, fish
DHA
Supports brain and eye development. Aim for two to three serves of low mercury fish each week. Great sources are: oily fish like salmon, sardines and mackerel. Supplement with a DHA supplement if intake is low
Vitamin D
Supports immune function and bone health. Found in, eggs and fatty fish, mushrooms exposed to the sun. Supplement if levels are low.
Vitamin B12
Supports energy, red blood cells, and neurological development. Found in meat, fish, eggs, dairy. Low animal food intake can increase risk of deficiency.
Blood Sugar Balance Matters
Large swings in blood sugar can lead to fatigue, cravings, and increased risk of gestational diabetes.
Support stable blood sugar by
• Pairing carbohydrates with protein and fat
• Eating regularly
• Avoiding high sugar snacks on their own
Example of a Balanced Day of Eating
Breakfast: eggs on sourdough with avocado and cottage cheese
Morning Snack: protein yoghurt with berries
Lunch: Chicken, quinoa, roasted vegetables
Afternoon Snack: Edamame with Cheddar and wholegrain crackers
Dinner: Salmon Budda Bowl
Get Support That Works for You
There is a lot of conflicting advice in pregnancy. Clear guidance helps you feel confident in your choices.
My pregnancy workshops cover:
What to eat and why
Key nutrients and how to meet them
Blood sugar balance
Simple meal and snack ideas
You will leave with a clear plan you can follow.
If you want to feel confident in how you are eating and support your baby’s development, start with a pregnancy workshop.
For more personalised support, contact me for a one to one consult. I’ll assess your intake, symptoms, and blood work, then build a plan that fits your life.