How can I choose a balanced and safe diet during pregnancy?
Choose varied vegetables, fruit, grains, protein and safe dairy or suitable alternatives. Pregnancy does not mean eating for two. Food hygiene, folic acid, avoiding alcohol and limiting caffeine matter alongside the amount eaten.
Details
Preparation and ingredients matter
Avoid unpasteurised milk and raw or undercooked meat and seafood; wash produce. Choose lower-mercury fish in line with pregnancy guidance. Fully cooked food differs from raw fish even when both are called sushi.
Check drinks and supplements
Avoid alcohol and generally limit total caffeine to 200 mg daily. Usual folic acid advice is 400 micrograms daily before pregnancy through week 12; some people need a higher prescribed dose. Avoid retinol-containing vitamin A supplements without clinical guidance.
Individualise when needed
Diabetes, anaemia, severe vomiting or a vegan diet may require tailored nutritional support. Review supplement labels instead of combining overlapping products.
Related reading: How much vitamin D do I need, and does everyone need a blood test?.