Medicines

It’s important to remember that not all medicines are safe to take when you’re pregnant. Always check with your doctor, pharmacist or midwife before taking any medication.

Eating well

Maintaining a healthy diet and lifestyle is important at any time in your life, but when you’re pregnant it’s especially vital.

Growing a human is no mean feat and that doesn’t mean you have to eat a specific diet, it just means being more mindful on what you are eating to ensure you get the right balance of nutrients for you and your baby.

Whilst you may be hungrier or crave certain foods, there is no need to eat for 2! Starting the day with a healthy breakfast will help you avoid snacking on sugary and salty snacks throughout the day. We don’t recommend cutting out all of your favourite foods but eating a varied diet and introducing new foods will be beneficial. The Eatwell Guide has some useful information on what you should eat and what food groups your food needs to come from.

Eating plenty of fruit and veg rich in nutrients, vitamins and fibre helps support better digestion and can prevent constipation.

The general guidance is 5 pieces of fruit and veg a day - canned, frozen, dried or juiced all count!

Eating carbohydrates such as bread, rice, potatoes, pasta, oats, yam and cornmeal are an important energy source and can help you feel full for longer. Opt for oven chips as they are lower in fat and salt. Instead of white bread, pasta, rice, try wholegrain or higher fibre options, brown bread, brown rice, wholewheat pasta.

Eating lean meat with the skin removed is a great source of protein. It is important for all meat and fish to be cooked thoroughly ensuring there are is no pink meat and juices have no blood in it.

Try to eat two portions of fish a week, one of which should be an oily fish. When you’re pregnant or trying to get pregnant it is advisable to avoid eating certain fish – shark, swordfish. When you’re pregnant avoid eating more than two portions of oily fish a week because it can contain toxins.

You should also avoid eating some raw, undercooked or runny eggs due to the risk of salmonella. The only exception to this are eggs that are produced under the British Lion Code of Practice. These eggs have a red lion logo stamped on their shell and are safe for pregnant women to eat raw or partially cooked, as they come from flocks that have been vaccinated against salmonella. Pregnant women can eat these raw or partially cooked (for example, soft boiled eggs).

Eggs that have not been produced under the Lion Code are considered less safe, and pregnant women are advised to avoid eating them raw or partially cooked, including in mousse, mayonnaise and soufflé. These eggs should be cooked until the white and the yolk are hard.

Milk, cheese, fromage frais and yoghurt are important in pregnancy as they contain calcium which are nutrients that you and you baby need. Try to opt for a low fat variant, semi skimmed, low sugar, skimmed milk, yoghurt or cheese. If you prefer a dairy free go for unsweetened, calcium-fortified versions.

There are some cheeses you should avoid in pregnancy, including unpasteurised cheeses. To find out which food you should not eat when you're pregnant take a look at the foods to avoid in pregnancy on the NHS website here: Foods to avoid in pregnancy - NHS (www.nhs.uk)

Most foods high in sugar and fat are calorific which can contribute to weight gain, and if sugary can lead to tooth decay

Foods such as crisps, chocolates, cakes, biscuits, ice cream and fizzy drinks should be consumed in moderation so try and have these less often and in small amounts. Easier said than done if you are craving something sweet!

Healthy snacks to enjoy instead include can be dried fruit, low fat yoghurt, fresh fruit, a fruit loaf, hummus with wholegrain pitta.

Find out more about healthy food swaps on the Better Health - Healthier Families website here: Healthier food swaps - Healthier Families | NHS

It is not recommended to drink any alcohol or smoke during your pregnancy as it can lead to long-term harm to the baby.

It is recommended that you take folic acid when you’re planning on having a baby and up until the first twelve weeks of your pregnancy. Folic Acid reduces the risk of problems in your baby's development. It is also recommended to take a daily Vitamin D supplement. You can get supplements from pharmacies and supermarkets, or a GP may be able to prescribe them for you.