What to eat during pregnancy without stress or overwhelm
When you are pregnant, food can suddenly feel like an obstacle course of do’s and don’ts. One minute you’re happily eating, the next you’re frantically Googling because someone casually says, “Oh… I didn’t think you could eat that.” And then your mind runs wild worrying that you’ve harmed your baby.
So the first rule of pregnancy nutrition is this: breathe.
If you realise you’ve eaten something you were “meant to avoid”, try not to panic. Foods like unpasteurised dairy, rare or medium-rare red meat and sushi are discouraged because there is a very small risk of bacteria that could harm a baby. But remember — many people don’t realise they are pregnant for weeks (or longer) and continue to eat normally, and everything is absolutely fine.
This is much easier to say in conversation than in writing, but my message is simple: don’t panic.
If there’s a food you love and miss — sushi, for example — ask questions. If the fish has been frozen (as most restaurant sushi is), then it’s safe to eat. Knowledge reduces fear.
Rather than focusing on a long list of foods to avoid, let’s talk about all the brilliant foods you can eat during pregnancy.
Protein: The Most Important Nutrient in Pregnancy
The number one thing I ask my pregnancy nutrition clients to focus on is protein.
Your body is growing a whole human — you need the building blocks to do that. Aim for around 70g of protein per day, especially if you’ve been feeling dizzy or light-headed, which is often linked to low protein intake.
A simple rule:
👉 Start with the protein on your plate, then build the meal around it.
Best protein sources in pregnancy:
- Meat and poultry
- Fish (including oily fish)
- Eggs
- Dairy products
- Nuts, seeds, pulses and legumes
Animal proteins are more easily absorbed by the body, while plant proteins require a little more planning. If you’re vegetarian or vegan, it’s important to combine different protein sources to ensure you’re getting all the amino acids your body needs to build protein. There are nine essential amino acids that must come from food. All animal proteins contain all nine, whereas many plant proteins do not. Some plant-based foods that do contain all nine essential amino acids include quinoa, buckwheat, chia seeds and soy.
A quick tip: Google “how much protein is in…” or check food labels — it’s an easy way to stay on track without obsessing.
Whole Foods Over Processed Foods
The second focus is onreducing ultra-processed foods and replacing them with whole, less processed foods. And always choosing organic if you can.
I deliberately don’t use terms like clean eating. Eating biscuits does not make you dirty, bad or unhealthy. The goal is simply for processed foods to make up a small proportion of your overall intake.
Processed foods:
- Are low in nutrients
- Can spike blood sugar and energy
- Often leave you craving more
Whole foods, especially those you’ve chopped and cooked yourself, provide:
- Essential vitamins and minerals
- Better energy levels
- More nourishment for you and your baby
Your nutrient needs increase in pregnancy — whole foods help you meet them naturally.
Healthy Fats: Essential for Baby’s Brain & Hormones
Fat is incredibly important during pregnancy. It’s essential for:
- Cell walls
- Brain development
- Hormone production
Your fat requirements increase when you’re pregnant, and you should aim for around 30g per day.
If you’re buying low-fat versions — now is the time to stop. Fat has been unfairly demonised. Sugar is far more damaging to health than natural fats. Butter is not the enemy.
Healthy fat sources in pregnancy:
- Butter, ghee, lard
- Full-fat milk, yoghurt and cheese
- Nuts and seeds
- Red meat
- Oily fish
- Extra virgin olive oil
- Coconut oil
Avoid fats that have been heavily processed or heated to high temperatures — these can become harmful trans fats (another reason to limit processed foods).
It’s about quality and variety, not eating 30g of butter in one go. Tempting though that may be!
Vegetables in Pregnancy (Even When They’re Hard)
Vegetables matter — but I know they can be hard, especially in the first trimester.
When I was pregnant, I vividly remember cooking asparagus (normally a favourite), lifting it towards my mouth… and absolutely not being able to eat it. I had cheese on toast instead. And that was okay.
Sometimes pregnancy eating is intuitive. At certain stages, your body prioritises carbs, fat and protein. When that phase passes, vegetables usually become appealing again.
When they do:
- Aim for half your plate as vegetables
- Include at least three different colours
- Don’t weigh or measure — use your plate as a guide
Different colours provide different nutrients, so “eating the rainbow” naturally increases variety.
Hydration During Pregnancy
Hydration is just as important as nutrition. Your fluid needs increase significantly in pregnancy.
Aim for around 3 litres of water per day, but let your body guide you.
Check the colour of your urine:
- Pale straw colour by mid-morning = well hydrated
- Dark throughout the day = drink more
- Completely clear = you may be overdoing it
The first wee of the day is usually darker — that’s normal.
Pregnancy Constipation (Your New Best Friend: Kiwi)
Constipation is extremely common in pregnancy — and it will ease.
One simple, effective tip:
🥝 Eat two kiwi fruits per day
It works remarkably well.
Want More Pregnancy Nutrition Support?
If you’d like more guidance, you can download my free First Trimester Course.
It includes nutrition information relevant to all stages of pregnancy — so don’t worry if you’re in your second or third trimester.
👉 [Click here to download the free course]
If you’d like a bespoke pregnancy nutrition session, tailored specifically to you, you can book in with me here:
