Pregnancy Nutrition: Realistic Guide From A Dietician

If you’re reading this while pregnant or planning to be soon, congratulations. Our bodies
are honestly incredible, and growing a tiny human is no small task.
First off, it’s worth saying: pregnancy looks different for everyone. We’re all living unique
lives, and our bodies respond in different ways. That’s why nutrition advice can feel
pretty broad at times. If you’re finding yourself needing something more individual,
please reach out as there is no one-size-fits-all when it comes to navigating your
pregnancy diet.

Lets talk about what to avoid

Most pregnancy nutrition info starts with what not to eat, and there’s a good reason for
that. During pregnancy, your immune system is naturally lowered, making it easier to
pick up foodborne illnesses like listeria, salmonella or toxoplasmosis, some of which can
be harmful to you and your little one.
So, here’s a quick run-down of the main foods to be cautious of, and why.

• Unpasteurised dairy products, including milk and cheese
• Soft-serve ice cream/frozen yoghurt due to the bacteria that may be present in
  the ice cream machine
• Soft cheeses such as brie and camembert that are mould ripened – whether
  pasteurised or unpasteurised (unless cooked until steaming hot)
• Blue-veined cheeses like Danish blue, Gorgonzola, and Roquefort that are
  mould ripened – whether pasteurised or unpasteurised (unless cooked until
  steaming hot)
• Foods made with raw or undercooked eggs, e.g., homemade mayonnaise
• Raw or undercooked meat
• Cold deli meats such as salami, ham
• Liver and liver-based products, including pâté, haggis, and liver sausage
• High-mercury fish like shark, swordfish, and marlin
• Tuna – limit to one 150g cooked fresh tuna steak or two 240g cans (140g drained) per week
• Raw fish, such as uncooked sushi

Additionally, alcohol and smoking should be avoided entirely during pregnancy

What about caffeine?

A little bit of caffeine is okay, sticking to about 200mg a day. That’s one single-shot café
coffee, or two cups of instant. Tea and matcha are lower in caffeine, but it’s worth
checking the amount in your go-to drink if you’re unsure.

So, lets talk about what we CAN eat

There are likely two types of pregnant Mums reading this, some Mums saying oh great,
what we can eat, the good part! But also the Mums that are reading this are barely
struggling to keep any food down. Again this highlights how different our journeys can
be. Either way, stick with us here as this blog will cover both sides of the coin. While
there’s a lot of talk about what to avoid, what you can eat is just as important, and can
really help you feel your best while your body’s doing all this amazing work.

That said, no need to start “eating for two.” The increase in energy needs is actually
quite small, equivalent to an extra snack in trimester two, and a small meal/two snacks
extra in trimester three, but a negligible increase in calories is needed early on.
In terms of food groups to focus on, wholegrains, fruit and veg can help keep things
moving as constipation is common in pregnancy. Fruit and veg are also great sources of
micronutrients like vitamin A and vitamin C, whilst wholegrains or carbohydrate foods are
a fantastic energy source.
Don’t shy away from healthy fats. Omega-3-rich foods like salmon, avocado, peanut
butter and linseeds can support your baby’s brain and eye development.

Drinking enough water and staying active, like with a TPP class or a walk, really helps
too. Iron, vitamin D, calcium and folic acid are also important nutrients as mentioned below.

Generally speaking, following the principles of balancing your plate will get you over the
line with ease.

Supplements; the essentials

It’s worth chatting to your GP or pharmacist about a good pregnancy multivitamin. Most
will cover your bases with things like iron, folic acid, vitamin D and sometimes A, C, or
iodine and there are lots of brands available. Sometimes you may need to take your
pregnancy multivitamin, and then a separate iron tablet for example – work with your
pharmacist to find the perfect fit. Three reliable brands include Centrum, Pregnacare
and Nature’s Way.
Here’s a quick run-through of the nutrients to be mindful of, that should be
supplemented:

• Iron
  Helps carry oxygen around your body and support bub’s growth. It’s found in red
  meat, leafy greens, legumes, eggs, and wholegrains which you should include
  regularly in your diet. Many women need extra iron later in pregnancy, especially
  if blood tests show levels are low.
• Folic Acid
  Supports early neural development and helps prevent defects such as spina
  bifida. Aim for 400 mcg daily from pre-conception up to at least 12 weeks. Also
  found in leafy greens, fortified cereals, and breads.
• Vitamin D & Calcium
  Important for your baby’s bone development and your own muscle and nerve
  function. A minimum of a 5?g daily vitamin D supplement is generally
  recommended. Good sources of calcium include dairy, tofu, leafy greens, and
  fortified plant-based milks.
  

When It Really Doesn’t Match The Plan

If you’re in your first trimester and finding this blog frustrating to read so far, I’m sure
you’re not alone. Many women deal with debilitating nausea, food aversions, intense
cravings, fatigue, and more. That dreamy “glowing pregnancy” with colourful salads and
wholesome meals is often so far from a realistic experience for many.
Be kind to yourself – Your body is doing hard work. If you’re taking your supplements
and avoiding the riskier foods, you’re doing your best, and your best is good enough.

Try to separate yourself from what you envisioned, or what your next door neighbour
is doing, or someone you see who is pregnant and thriving on instagram.
Everyone’s journey is different so don’t be hard on yourself if the food pyramid has gone
out the window. Sometimes you’re just doing your best to get through the day
on crackers and jelly snakes, and that is okay whilst ensuring to only take advice from
reputable sources.
When our body changes quickly it can also be really hard, and sometimes you might be
caught off guard with emotions or reactions to the physical changes that are happening.
These feelings, coupled with the natural worries about the next chapter, or the
overwhelm of getting organised alongside the whirlwind of hormones can feel too much.
Make sure to lean on your support system, and try if at all possible to let your body do
its thing, practicing moments of self care along the way.

Tips For Nausea Sickness

• Tune into when in the day you feel worse versus when you have a bit more
  appetite or energy and really get to know your body during this period E.g., if
  early mornings are tough, treat 11am as your new breakfast time. If you’re wiped
  by dinner, make lunch your main meal and keep it simple at night or whatever
  works best for you.
• Low-smell foods tend to be easier on the tummy, so sometimes cold foods are
  better tolerated.
• Ginger can help, ginger tea, ginger biscuits, or even a small piece of ginger
  before a meal.
• When you can eat, aim for higher-calorie, nourishing foods, they’ll do more for
  you if your intake is low overall.
• If you feel full quickly later in pregnancy, snack often, think small, regular bites
  across the day to help get the nutrition in. Physically your baby is now bigger and
  pushing on different parts of your body, meaning that space is limited and our
  bodies feel very different, so small and often is the way to go.
  

What I hope this blog has highlighted is that there’s no perfect way to do pregnancy
nutrition, or no magic message, and that’s the point. Your experience is your own, and
your body knows what it’s doing, even when it doesn’t feel like it. Your baby will draw
nutrients it needs from your stores, your bones and essentially get what it needs from your body and remind yourself that our bodies are built to handle this journey. No matter
how much ruminating we do, nature will step in and guide the way. Trust yourself, do
what you can, enjoy the big and the small moments and everything in between, and the
rest will fall into place.

Written by: Lorna Ryan, Registered Dietician.

References

Health Service Executive. (n.d.). Your baby’s developing: Eating well in pregnancy.
Retrieved June 6, 2025, from https://www2.hse.ie/wellbeing/pregnancy-and-birth/eating-
well-in-pregnancy/
Irish Nutrition and Dietetic Institute. (2020). Nutrition during pregnancy and
breastfeeding. https://www.indi.ie/fact-sheets/nutrition-during-pregnancy-and-
breastfeeding.html
Tribole, E., & Resch, E. (2020). Intuitive eating: A revolutionary anti-diet approach (4th
ed.). St. Martin’s Essentials.