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Eating Well in Pregnancy: Myth busting

Written by Amina Hatia RM
Marley Hall
Medically reviewed by Marley Hall

What you eat and drink during pregnancy can feel like a big responsibility. It’s natural to want to “get it right” for your baby, and many people worry about whether they’re eating the right foods, taking the right supplements or doing enough to support their baby’s development.

However, the reality is often less straightforward as you might be dealing with nausea, tiredness, food aversions or heartburn. You may also find that your appetite might change from one day to the next. All of this is completely normal – even though it may not feel like it!

Rather than aiming for perfection, focus on balance, variety and most importantly being kind to yourself.

Myth Busting: Eating in Pregnancy

Myth 1: You need to “eat for two”

This is one of the most common myths.

In early pregnancy your body doesn’t need extra calories. Later in pregnancy, your energy needs increase slightly, but only by around 200 extra calories a day in the third trimester – roughly equivalent to a small snack such as a banana and a small pot of yoghurt, a bowl of porridge with fruit or 2 chocolate digestive biscuits.

You may notice your appetite changes, some days you feel less hungry, other days more so. Try to respond to your hunger cues and focus on nourishing foods when you can, without putting pressure on yourself.

Myth 2: There’s a perfect pregnancy diet

There’s no single “perfect” way to eat in pregnancy.

What matters most is aiming for a varied diet over time. This might look different for everyone depending on your:

  • cultural or religious diets
  • food preferences
  • access to food
  • how you’re feeling physically.

If you’re struggling with nausea or low appetite, eating little and often, choosing simple foods, or eating what you can tolerate is absolutely okay.

Myth 3: Weight gain should follow a set number

Weight gain in pregnancy varies from person to person. There isn’t a single number that’s right for everyone.

Some weight gain is expected and supports your baby’s growth, the placenta, fluid and your body preparing for feeding after birth.

Trying to lose weight during pregnancy isn’t recommended. If you have any concerns about your weight or nutrition, your midwife can support you in a way that feels safe and appropriate for you.

What Does “Eating Well” Look Like?

A helpful way to think about eating in pregnancy is aiming for a range of foods across the week, rather than focusing on individual meals.

Fruit and Vegetables

Try to include a variety of fruit and vegetables each day if you can. These provide important vitamins, minerals and fibre.

Fresh, frozen, tinned, dried or juiced options all count. Washing fresh produce thoroughly is important to reduce the risk of infection.

Starchy Foods

Foods like bread, rice, pasta, potatoes, oats and grains provide energy and fibre.

Where possible, choosing wholegrain or higher-fibre options can help with digestion and keeping you feeling fuller for longer.

Protein Foods

Including a source of protein each day helps support your baby’s growth.

This might include:

  • beans, lentils and pulses
  • eggs
  • fish
  • meat or poultry
  • nuts and seeds.

If you eat meat or fish, make sure it is cooked thoroughly. If you follow a vegetarian or vegan diet, you can still meet your nutritional needs with the right balance of foods.

Vegetarian and Vegan Diets in Pregnancy

You can have a healthy pregnancy on a vegetarian or vegan diet. The key is making sure you’re getting enough of certain nutrients that are commonly found in animal products.

You may need to pay particular attention to:

  • iron (found in lentils, beans, leafy greens, fortified cereals)
  • vitamin B12 (found in fortified foods or supplements)
  • calcium (fortified plant milks, tofu, leafy greens)
  • protein (beans, lentils, tofu, nuts, seeds)
  • iodine (fortified foods or supplements where needed).

Combining foods (for example iron-rich foods with vitamin C sources like fruit or vegetables) can help your body absorb nutrients more effectively.

If you follow a vegetarian or vegan diet, your midwife may recommend supplements or refer you for additional support to make sure you and your baby are getting what you need.

Dairy or Alternatives

Foods like milk, yoghurt and cheese provide calcium and other nutrients.

If you prefer plant-based options, choose unsweetened, calcium-fortified alternatives where possible.

Some cheeses and unpasteurised products are best avoided in pregnancy – your midwife can guide you on this.

Fish and Sushi

Fish can be a healthy part of your diet, but some types should be limited or avoided.

  • Aim for two portions of fish per week, including one oily fish
  • Avoid high-mercury fish such as shark, swordfish and marlin
  • Limit oily fish to no more than two portions a week.

You can eat sushi during pregnancy as long as the fish has been previously frozen, which kills parasites. Most sushi sold in the UK (including supermarkets and restaurants) is made with frozen fish and is safe to eat.

However:

  • avoid sushi containing raw fish that hasn’t been frozen
  • avoid raw shellfish
  • choose freshly prepared food from reputable places.

Cooked sushi options (such as prawn tempura or vegetable rolls) are also a safe choice.

Snacks and Real Life Eating

If you feel hungry between meals, try to have something nourishing if you can. But it’s also important to be realistic – pregnancy isn’t always the time for perfectly balanced meals.

Some simple options include:

  • fruit or yoghurt
  • toast with beans or nut butter
  • hummus with bread or vegetables
  • porridge or cereal with milk
  • soups or leftovers.

There’s also space for enjoyment. Foods higher in fat or sugar can still be part of your diet – it’s about balance, not restriction.

Food Safety in Pregnancy

Taking a few simple precautions can help reduce the risk of foodborne illness:

  • Wash fruit, vegetables and salads thoroughly
  • Keep raw and ready-to-eat foods separate
  • Wash hands and surfaces after handling raw meat or fish
  • Cook food thoroughly until steaming hot
  • Avoid certain higher-risk foods such as unpasteurised dairy and undercooked meats.

A Gentle Reminder

Eating well in pregnancy isn’t about getting everything perfect.

It’s about doing what you can, with what you have, and adapting to how you feel day to day. Some days will feel easier than others, and that’s completely normal.

If you have specific dietary needs, cultural preferences, or concerns about nutrition, your midwife can support you in a way that respects what matters to you.

Want to Feel More Prepared?

Our Complete Antenatal Course explores nutrition, wellbeing and preparing for life with your baby in a balanced and realistic way.

The course is self-directed, so you can learn at your own pace, with monthly live “Ask the Midwife” sessions and access to midwives by email or Zoom if questions come up. This gives you space to ask questions, talk things through and feel supported without pressure or judgement.

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