Nourishing yourself in pregnancy

4 min read

Pregnancy is a time to nourish yourself well, but 'eating for two' is largely a myth — your energy needs rise only modestly, and mostly later on. A balanced plate of vegetables, fruit, whole grains, protein and some dairy or alternatives is a good everyday foundation.

A few nutrients matter especially now, such as folate, iron, calcium and iodine. Your midwife or doctor will advise on supplements — many people are recommended folic acid and vitamin D — so follow their guidance rather than deciding alone. Small, frequent meals can help if you feel nauseous or full quickly.

There are some foods to be cautious with in pregnancy, and official advice varies by country and changes over time. Rather than rely on a general note, check the current list with your midwife, doctor, or your national health service. Staying hydrated helps with energy, digestion and common niggles.

This app offers general wellbeing information and is not medical advice or a substitute for prenatal care. Your midwife or doctor knows your pregnancy and can give advice that's safe for you — please bring any questions about diet, supplements or symptoms to them.