Why a Healthy Diet During Pregnancy Matters
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Pregnancy is one of the most important times to focus on nutrition. The food choices a woman makes during this period can directly affect her own health as well as the development of her baby. A balanced diet helps support the baby’s growth and reduces the risk of complications.
Key Nutrients Every Pregnant Woman Needs
During pregnancy, a woman’s body needs more of certain nutrients. These include:
Folic acid
This helps prevent birth defects of the baby’s brain and spine. It is most effective if taken before conception and during the first trimester. Women are advised to take a 400 microgram supplement daily, and some may need a higher dose.
Iron
Iron supports the increased blood volume in pregnancy and helps prevent anemia. Eating iron-rich foods like lean meats, lentils, leafy greens and fortified cereals is important.
Vitamin D
This is needed for healthy bones and immune function. Women in the UK are advised to take a 10 microgram supplement daily, especially during winter months.
Iodine
Iodine supports the baby’s brain development. Sources include dairy products and fish. Many women in the UK have low iodine levels, so ensuring a good intake is important before and during pregnancy.
Essential fats (omega-3)
Fatty acids like DHA are important for the baby’s brain and eyes. These are found in oily fish like salmon and mackerel. If these are not part of the diet, a supplement may be considered (but not cod liver oil, which contains too much vitamin A).
How Weight Affects Pregnancy
Being underweight or overweight before pregnancy can affect fertility and birth outcomes.
Women with very low body fat may face challenges in conceiving. On the other hand, obesity increases the risk of complications such as gestational diabetes, high blood pressure and having a very large baby. This can lead to difficult deliveries and long-term health risks for the child.
Maintaining a healthy weight before pregnancy and gaining the right amount during pregnancy is important. For example, women with a healthy BMI should gain about 11 to 16 kg during pregnancy.
The First 1000 Days Count
The first 1000 days—from conception to a child’s second birthday—are key to shaping lifelong health. Poor nutrition in this window can increase the baby’s risk of chronic conditions like obesity, diabetes and heart disease later in life.
Good nutrition during this period can help reduce this risk. That’s why it’s so important to eat well not just during pregnancy, but even before becoming pregnant.
Practical Tips for a Healthy Pregnancy Diet
- Eat a variety of foods from all food groups: fruits, vegetables, whole grains, dairy or alternatives, and lean proteins
- Limit sugary foods and drinks, and reduce intake of processed snacks
- Avoid alcohol and high doses of vitamin A, which can harm the baby
- Follow food safety guidelines: avoid raw or undercooked meats, unpasteurized dairy and certain types of fish high in mercury
- Stay hydrated with plenty of water throughout the day
What to Do Before Getting Pregnant
Nutrition doesn’t only matter once you’re pregnant. In fact, many organs form very early—often before a woman even knows she’s expecting. This is why it's advised to start healthy habits before conception.
Women planning pregnancy should:
- Begin taking folic acid supplements
- Aim for a healthy weight
- Eat a balanced diet rich in fruits, vegetables and whole foods
- Limit caffeine and avoid smoking or drinking alcohol
Final Thoughts
A healthy pregnancy starts with good nutrition. Making informed food choices before and during pregnancy can help support a baby’s development and give them the best start in life. For women, it also means a lower risk of complications and a better chance of staying healthy after childbirth.
If you’re pregnant or planning to be, talk to your healthcare provider about your diet and any supplements you might need. Every small step makes a big difference for you and your baby.