A balanced plate
The WHO recommends a healthy, varied diet during pregnancy: plenty of vegetables and fruit, whole grains, protein (legumes, eggs, fish, lean meat) and dairy. There is no need to "eat for two" — energy needs rise only modestly, mostly in the second and third trimesters.
Folic acid & iron
A daily folic acid supplement (400 µg) taken before conception and through the first trimester lowers the risk of neural-tube defects. WHO antenatal guidance also recommends daily iron to prevent maternal anaemia. Ask your midwife or doctor for the dose that fits you.
Foods to limit
Avoid alcohol entirely — no amount is known to be safe. Limit caffeine, avoid raw or undercooked meat, fish and eggs, unpasteurised dairy and soft cheeses to reduce the risk of listeria and toxoplasmosis. Wash fruit and vegetables well.
Building everyday meals
Across a day, the aim is variety rather than perfection. A simple way to think about it: at each meal, a portion of vegetables or fruit, some starchy food ideally wholegrain (wholemeal bread, rice, pasta, potatoes, pulses), a source of protein, and a dairy product or a calcium-fortified alternative. Seasonal fruit and vegetables all count, whether fresh, frozen or tinned without added salt.
The WHO also advises limiting free sugars, salt and saturated fat, which is good guidance for the whole household and not only during pregnancy. In practice this means choosing water over sugary drinks, cooking with vegetable oils rather than butter or solid fats, and keeping highly processed foods for the occasional treat rather than every day.
If you follow a vegetarian or vegan diet, or one shaped by an intolerance, mention it to your midwife or doctor. They can check that your intake is covered and adjust any supplements if needed.
Nausea, cravings and a small appetite
In the first trimester, many women struggle to eat well because of nausea or a sudden aversion to certain smells. This is common and usually eases as the weeks go by. In the meantime, little and often tends to work better than large meals: several small meals or snacks spread across the day. Plain, low-fat foods without strong smells, eaten slowly, are generally easier to keep down.
Cravings are common and not worrying in themselves. Give in to them in moderation while keeping the general rule of a varied diet in mind. On the other hand, an urge to eat non-food items such as soil, large amounts of ice or chalk is worth mentioning to your midwife or doctor.
If you cannot keep food or fluids down, are losing weight or feel very weak, seek help without delay. Severe vomiting in pregnancy can be treated and is not something to put up with on your own.
Food safety in practice
Beyond the list of foods to avoid, a few kitchen habits genuinely reduce the risk of infection. Wash your hands before preparing meals and after handling raw meat. Use a separate board for salad and for raw meat or fish. Cook meat all the way through until no pink juices remain, and reheat leftovers and ready meals until piping hot.
Rinse fruit, vegetables and herbs thoroughly, including those you will peel and especially those eaten raw. Respect use-by dates and keep chilled food cold: a dish left out too long is not worth the risk. If you have a cat, ask someone else to change the litter tray or wear gloves, and wash your hands after gardening.
If you develop a fever, flu-like symptoms or marked digestive upset after a meal, call your midwife or doctor. Early treatment matters for some food-borne infections.
What to drink
Water is the drink to reach for, as much as you like, throughout the day. Tea and coffee contain caffeine, which is limited during pregnancy, and it helps to remember that cola, energy drinks and chocolate contribute too. Herbal teas are not all harmless, so ask for advice before drinking one regularly.
Fruit juice, even when labelled with no added sugar, contains a lot of free sugars: a small glass now and then rather than a bottle a day, and never unpasteurised juice. Milk should be pasteurised or UHT. For alcohol the rule is simple and has no exceptions: no amount is known to be safe at any stage of pregnancy. If stopping feels hard, talk openly to your midwife or doctor; support is available and asking is the right move.
Frequently asked questions
Do I really need folic acid if I already eat well?
Yes. Even with a varied diet, the WHO recommends a daily folic acid supplement before conception and through the first trimester, because food alone rarely provides the amount that protects against neural-tube defects. Your midwife or doctor will point you to the right product for you.
I found out I was pregnant late. Is it too late for folic acid?
The main benefit comes in the very first weeks, but it is always worth discussing. Contact your midwife or doctor promptly: they will tell you whether to start or continue a supplement and check that the rest of your antenatal care is in place.
Can I eat fish while pregnant?
Yes, fish is part of a varied diet and a good source of protein. What to avoid is raw or undercooked fish and unpasteurised products. For which species and how often, follow your country’s guidance and ask your midwife if you are unsure.
How much weight should I gain?
There is no single number: it depends on your starting build and your health. Energy needs rise only modestly, mostly in the second and third trimesters. Your midwife or doctor follows your weight at each appointment and will tell you if anything needs adjusting.
Is coffee banned in pregnancy?
No, but limiting caffeine is advised. Count every source: coffee, tea, cola, energy drinks and chocolate. If you are unsure what a sensible amount looks like for you, ask your midwife or doctor at your next appointment rather than guessing.
I ate something on the avoid list by mistake. What now?
A one-off exposure rarely causes a problem, but do not sit with the worry. Note what you ate and when, watch for fever, aches or digestive upset, and call your midwife or doctor to ask whether any follow-up is needed.
This article gives general information. It does not replace advice from a healthcare professional.
Sources
Sources checked on 2026-09-06.