Healthy Eating in Pregnancy

A balanced diet during pregnancy is crucial for both your health and your baby’s development. At Grosvenor Gardens Healthcare, our private obstetricians provide personalised, evidence-based advice to help you maintain the right nutritional intake—and stay informed about which foods to avoid or limit for optimal safety.

Why Nutrition Matters in Pregnancy

• Fetal Growth: Your baby relies on essential nutrients—like folate, iron, and calcium—to develop properly.
• Energy & Vitality: Eating well can support higher energy levels and reduce fatigue.
• Lowered Risks: A balanced intake can reduce the likelihood of gestational diabetes or preeclampsia.
• Healthy Weight Management: Thoughtful meal planning helps you achieve recommended pregnancy weight gain without unnecessary extra kilos.

Key Nutrients for Pregnancy

1. Folate/Folic Acid
• Why It’s Important: Helps prevent neural tube defects (NTDs) like spina bifida.
• Sources: Leafy greens, fortified cereals, beans, and a prenatal supplement (typically 400–600 mcg daily).
2. Iron
• Why It’s Important: Needed for increased blood volume, reducing anaemia risk.
• Sources: Lean red meat, spinach, lentils, fortified cereals. Boost absorption by pairing iron-rich foods with vitamin C (e.g. citrus fruits).
3. Calcium & Vitamin D
• Why They’re Important: Essential for healthy bone and teeth formation—both yours and your baby’s.
• Sources: Dairy products, calcium-fortified plant milks, leafy greens, oily fish (for vitamin D). Regular, safe sunlight exposure also helps.
4. Omega-3 Fatty Acids
• Why They’re Important: Contribute to fetal brain and eye development.
• Sources: Oily fish (salmon, sardines), flaxseeds, walnuts. Aim for two portions of fish a week, one of which is oily, while avoiding high-mercury fish like shark or swordfish (see additional fish guidelines below).
5. Protein
• Why It’s Important: Builds and repairs tissues for both mother and baby.
• Sources: Lean poultry, eggs, beans, peas, tofu, nuts. Ensure thorough cooking, particularly with eggs and meats, to reduce infection risk.

Important Dietary Guidelines & Food Safety

Fish Consumption

• Oily Fish: Aim for no more than two portions of oily fish (e.g. mackerel, salmon) per week, due to mercury content which can harm your baby’s development if consumed in excess.
• Tuna: Limit yourself to two fresh tuna steaks or four medium-sized cans of tuna a week. Tuna can also contain higher levels of mercury.
• Avoid: Shark, swordfish, or marlin completely, as their mercury levels can be especially high.

Peanuts

• General Guidance: You can eat peanuts or peanut-containing foods (e.g. peanut butter) during pregnancy or while breastfeeding. Current evidence shows it does not appear to increase the baby’s chances of developing a peanut allergy.
• Allergies: Avoid peanuts if you already have an allergy.

Vitamin A (Liver Products)

• High Vitamin A Risk: Liver and liver products (e.g. pâté) can contain excessive vitamin A, which may harm your baby’s nervous system development if taken in high doses.
• Recommendation: Avoid eating these foods during pregnancy, as deficiencies of vitamin A are quite rare in the UK.

Foodborne Infections to Avoid

You can pick up infections such as listeria, salmonella, or toxoplasmosis from contaminated food. These can harm your baby if contracted while pregnant.

Reducing Your Risk of Listeriosis

• Milk: Drink only pasteurised or UHT milk.
• Cheese: Avoid ripened soft cheeses like Camembert, Brie, or blue-veined varieties. Hard cheeses (e.g. Cheddar), cottage cheese, and processed cheese are safe.
• Pâté: Avoid all types of pâté (including vegetarian pâté).
• Undercooked Foods: Ensure ready-prepared meals are cooked thoroughly per instructions, especially when reheating—foods should be piping hot.

Reducing Your Risk of Salmonella

• Eggs: Avoid raw or partially cooked eggs not produced under the British Lion code (e.g. in mayonnaise, soufflé, mousse). Eggs with a red lion stamp are generally safe to eat partially cooked or raw, as the hens are vaccinated against salmonella.
• Meat & Poultry: Avoid raw or partially cooked meat, especially poultry and shellfish. Ensure everything is cooked through.

Reducing Your Risk of Toxoplasmosis

• Wash Hands Thoroughly: Always wash hands before and after handling food.
• Clean Produce: Wash all fruit and vegetables, including ready-prepared salads.
• Thorough Cooking: Cook raw meats and ready-prepared chilled meats thoroughly.
• Garden & Pet Hygiene: Wear gloves and wash hands thoroughly after gardening or handling soil. Avoid contact with cat faeces (in cat litter or soil). If you must handle it, wear rubber gloves and wash hands immediately afterwards.

Practical Healthy Eating Tips

1. Eat Little & Often
• Small, frequent meals help manage nausea, heartburn, or bloating.
• Keep healthy snacks like fruit, yoghurt, or wholegrain crackers handy.
2. Stay Hydrated
• Aim for 6–8 glasses of water a day.
• Herbal teas or lightly diluted fruit juices are options, but limit sugary drinks.
3. Limit Caffeine
• Too much caffeine can increase miscarriage or low birth weight risks. Stick to 200 mg daily (about 2 cups of instant coffee).
4. Avoid Alcohol
• Current UK guidelines recommend zero alcohol during pregnancy to prevent fetal alcohol spectrum disorders.

How Grosvenor Gardens Healthcare Supports You

1. Personalised Consultations
• We tailor dietary advice to your medical history, including vegetarian or vegan preferences, gestational diabetes, or other factors.
2. Ongoing Monitoring
• Regular antenatal check-ups help track your progress and identify any concerns (e.g. iron deficiency).
• We refer you to dietitians or nutritionists for specialised advice if needed.
3. Holistic Approach
• Beyond nutrition, we provide guidance on exercise, mental wellbeing, and other lifestyle considerations.
• If you have conditions like hyperemesis gravidarum or preeclampsia, we collaborate with specialists for a customised care plan.
4. Convenient London Clinics
• Choose between Dulwich or Belgravia, where our friendly team and comfortable facilities offer supportive, professional care.

Frequently Asked Questions (FAQs)

1. How much weight should I gain?
   Typical guidelines suggest 10–12.5 kg across pregnancy, but it varies by pre-pregnancy BMI. Your obstetrician can provide tailored recommendations.
2. Can I follow a vegetarian/vegan diet?
   Yes, but ensure sufficient protein, iron, calcium, and B12. Supplements or fortified foods may be essential—ask your obstetrician for personalised guidance.
3. Do I need a prenatal vitamin?
   Folic acid (400 mcg) and vitamin D (10 mcg) are recommended. Additional supplements depend on individual needs.
4. Is skipping meals okay if I have morning sickness?
   Try eating small, frequent snacks to keep blood sugar stable and alleviate nausea. Consult your obstetrician if vomiting is severe or persistent.

Book Your Private Consultation

For individualised healthy eating advice throughout pregnancy—and support in avoiding potential food risks—Grosvenor Gardens Healthcare is here to help. Our private obstetricians provide expert care, ensuring you and your baby receive the nutritional foundation you need.

Contact us today to schedule an appointment at our Dulwich or Belgravia clinic. Let us guide you towards a safer, more nourishing pregnancy journey.

Other Services we offer: 

Private Gynaecologists

Private GP

Private Paediatrician

Private Obstetrician & Maternity Hospital

Private Colposcopy