So, mummies to be who eat a balanced and varied diet can really have a positive impact on their baby’s future health and eating habits. This can be a daunting thought, but we have pulled together some top tips and advice, so you can enjoy nurturing and nourishing your growing bump!


There are also some foods you should avoid or be extra careful with during pregnancy. If unsure though check with your midwife or the NHS website as they will have the most up to date advice.


There’s still no consensus among experts as to how much if any alcohol is safe whilst pregnant, so the safest things to do is not to drink at all while you're expecting.




Avoid raw (unpasteurised) milk or dairy products made from raw milk. Avoid eating uncooked mould-ripened soft cheeses or uncooked soft blue cheeses. Hard cheese is usually fine. For a full list visit the NHS website.

Meat and fish

Don’t eat liver, liver products or any type of pate during your pregnancy as these foods can harm your baby. Also, be cautious with cold cured meats such as salami and pepperoni. Shark, swordfish or marlin, along with raw shellfish, shouldn’t be eaten when you're pregnant or planning to get pregnant.


Raw and partially cooked eggs hens’ eggs are ok to eat if they’re Lion stamped, otherwise you’ll need to cook them until both the yolk and egg white is solid, along with other non-hens eggs.


While it’s true mums to be often develop a sweet tooth or crave salty snacks during pregnancy there is no evidence that your body needs what you crave. Take a peek at our junk foods swaps – these are also handy snacks to pack in your labour bag.

Did you know?

Suffering from morning sickness? Eating at least a small breakfast can help reduce the symptoms, we have some scrummy recipes you can try. You also don’t have to cut out your morning coffee, but it’s recommended to not have more than 200mg of caffeine a day.

Most expecting mums think that they need to eat for two when pregnant, but they only need an extra 200 calories a day in their last trimester when their babies weight increases to get ready for birth. That’s the equivalent of two small bananas a day, so not as much as you may think!

A baby’s first food is the amniotic fluid in the womb & what you eat when pregnant will change its flavour. Babies remember the flavours they first tasted there & appear to like them more. So eating a varied diet whilst expecting is great for their development in learning to love more foods!

Go nutty for peanuts! Mums used to be told to avoid during pregnancy, but you can enjoy your fave nuts without any worries - unless you're allergic to them or a health professional advises you not to.




Trouble with heartburn? This may increase during your last trimester, so to help try eating smaller portions & drinking less at mealtimes to stop you becoming too full. Try & sit up straight when you eat as this may help too! If this doesn’t work speak to your midwife or doctor as they may be able to prescribe you with something to help.