The Ultimate Guide to Fertility and Pregnancy Nutrition

Having a healthy diet and active lifestyle is essential for good health at all times, but when you’re trying to conceive or pregnant—it’s even more vital. Here, we’ve laid out everything you need to consider for your nutritional health if you’re starting your conception journey. 

Quick facts:

• Nutrition plays a crucial role in our bodies when we’re trying to conceive.
• Nutrition is also an essential component of a healthy pregnancy.
• It is important to focus not only on your diet but your partner’s diet if you’re conceiving together.
• Supplements are also important to ensure you’re getting all of the right nutrients. 
• Consider booking an appointment with our fertility nutritionists for a personalised plan. 

Nutrition and fertility

During all stages of the conception journey—right from trying to conceive, through to pregnancy and postpartum—nutrition needs to be front and centre for both your health and your baby-to-be. 

Questions we frequently hear include ‘which foods increase fertility?’, ‘what are the best foods for pregnancy?’, and ‘what nutrients are needed for pregnancy?’.

In this article, we’ll tell all and take a deep dive into everything pregnancy and fertility nutrition. Follow these tips for what to and what not to eat for optimal health during your conception journey.

Key nutrients to eat when you’re trying to conceive

When trying to conceive, you’ll need a high-nutritional diet. This is because nutrition directly impacts our fertility and can shape the health of your baby during those vital first 9 months of its life. 

Whilst there are no specific guidelines for a recommended ‘fertility diet’, the Mediterranean diet offers a great template for the kinds of foods you should be consuming. 

This diet is rich in fish, vegetables, fruits, legumes, nuts, seeds, whole grains, beans and unsaturated fats such as olive oil. It includes smaller amounts of dairy, eggs and lean meat and limits processed and red meats and ultra-processed foods. 

Due to the abundance of fruits, vegetables and whole grains in the Mediterranean diet, it is rich in antioxidants which have been shown to protect sperm and eggs from DNA damage and oxidative stress. 

Diets opposing this way of eating, such as those poor in fruit, veg and dairy, but high in saturated fat, have been associated with an increased risk of pregnancy complications. 

Here are some key nutrients and minerals found in the Mediterranian diet that are especially important for pregnancy.

Vitamin D

• Vitamin D helps to regulate the amount of calcium and phosphate in the body. This is vital when pregnant to ensure the baby is getting enough calcium to assist with their bone growth.
• Adequate levels of Vitamin D have been associated with a greater frequency of positive pregnancy tests, clinical pregnancies and live births for people undergoing assisted reproductive technology (ART).

How much Vitamin D do I need when trying to conceive?

• It’s recommended that you supplement with 10 micrograms a day of Vitamin D. 
• This is right through from the preconception period to breastfeeding. 
• Prenatal supplements normally contain Vitamin D and it’s also found in foods like  egg yolks, oily fish and fortified foods 
• You can also get Vitamin D from the sunshine in small amounts.

Folic acid and folate

If you are currently trying to become pregnant, it is advised to take at least 400 mcg of folic acid supplement every day. You should supplement for 12 weeks before conception and at least three months after conceiving. 

It is also a good idea to include food sources of folate in the diet such as dark green leafy veg, avocado, citrus fruit, peas and lentils.

Folate (Vitamin B-9) is very important in red blood cell formation and for healthy cell growth. Studies have shown that taking folic acid can greatly reduce neural tube defects in the baby (defects in the brain and the spine). Neural tube defects affect one in 1,000 pregnancies, with 190 babies born with an NTD every year in the UK.

Omega-3 fatty acids

Omega- 3 Polyunsaturated fatty acids (PUFAs) are antioxidants that are found in oily fish such as salmon, herring, anchovies, sardines or mackerel. Aim for two portions per week of fish (140g each), one of which should be oily. 

Plant-based sources include flax, hemp, chia seeds, pumpkin seeds, walnuts, rapeseed oils, linseed vegetable oils and soya products. Plant-based sources aren’t as rich, so you may want to consider supplementing with 450mg EPA/DHA per daily adult dose of Omega-3 every day if you’re vegetarian or vegan. Avoid taking Omega-3 supplements that contain fish liver, such as cod liver oil.

Some benefits of taking Omega-3 fatty acids when trying to conceive are: 

• Improves sperm concentration, motility and quality 
• Reduces inflammation in the body
• Regulates hormones – which is very important for ovulation and reproductive health
• Improves the embryo’s ability to implant in the uterus.

Fat plays a crucial role in the production of hormones and is needed to absorb fat-soluble vitamins A, D, E and K. So in addition to omega-3 PUFAs, you should also be focusing on including healthy fats from monounsaturated fats such as olive oil, olives, nuts, avocados and seeds. Monounsaturated fats are associated with improved pregnancy and live birth rates. 

Fibre

In a study in the US, higher fibre intake was associated with an increased chance of conception. Those who had a higher fibre intake had a 13% higher chance of conceiving, compared with those who had a lower fibre intake.

How much fibre should I be eating when trying to conceive?

In the UK, it is recommended that we all aim for 30g of fibre per day. The carbs-to-fibre ratio is also extremely important. More carbs than fibre can lead to reduced fertility, whilst more fibre-to-carbs is more beneficial for fertility.

Some foods that are high in fibre:

• Fruit like blackberries, blueberries, pears, kiwi and raspberries especially
• Vegetables like avocados, carrots, beetroot, broccoli, brussel sprouts, garlic, kale, white onion, spinach and tomatoes.
• Legumes like lentils, kidney beans, peas and chickpeas
• Wholegrains like oats, quinoa, bulgar wheat, whole grain cereals, brown rice and bread bread. 
• Nuts and seeds like almonds, pistachios, walnuts, chia, sunflower and pumpkin seeds.

Protein

Adequate protein intake whilst trying to conceive can positively affect egg and sperm development. To increase your chances of getting pregnant, make sure you and your partner are getting enough daily protein. 

The average adult needs around 0.75 grams of protein per kilogram of body weight daily. However, active individuals, especially those doing weightlifting or resistance training, will need to up their intakes. 

What foods are high in protein? 

Animal meats are high in protein but according to a study by the Harvard School of Public Health, it found that infertility was 39% more likely in women who ate high intake of animal proteins. 

Women who ate plant-based proteins were much less likely to be diagnosed with infertility, linked to a reduced risk of ovulatory infertility.

High-protein foods that can help aid fertility include fish, eggs, lentils, beans, tofu, quinoa, chickpeas, yoghurt, seeds and nuts.

What’s the best type of protein when trying to get pregnant?

The best type of protein when trying to get pregnant is plant-based protein. Including more minimally processed, plant-based sources of protein in the diet and fewer animal sources of protein could improve ovulatory infertility.

This doesn’t mean you have to become fully vegan. You can simply limit your consumption of animal proteins and make a conscious effort to consume more plant-based proteins (better for you and the environment).

Some plant proteins include chickpeas, lentils, beans, tofu, tempeh, nuts, seeds and quinoa.

Iron and planning for pregnancy

Iron is essential for the reproductive system and too little iron can cause anaemia. Women need 14.8mg of iron per day whilst trying to conceive.

Many women and those with periods are not getting enough iron and are at increased risk of deficiency before conception. Contributing factors include menstruation with a heavy flow, poor dietary intake and previous multiple pregnancies.

Low iron levels are associated with an increased risk of miscarriage, premature birth and low birth weight as well as anovulation (when eggs aren’t released during ovulation).

Both sexes should consume enough iron before conception as a deficiency in either sex can cause infertility problems which can lead to spermatogenesis issues, a reduction in libido and oxidative damage to sperm in males.

The Nurses Health Study found that consuming iron from non-haem sources (plant-based iron sources) could decrease the risk of ovulatory infertility.

If you have anaemia (or you are concerned about having an iron deficiency), you can ask your doctor for an up-to-date blood test which can provide essential information on your iron levels. They may then prescribe you iron supplements or recommend a prenatal vitamin.

Healthy eating tips if you’re trying to get pregnant

A healthy pre-pregnancy diet is abundant in fruits, vegetables, whole grains, healthy fats and good-quality proteins. Following a Mediterranean-style diet rich in these foods will also ensure that you benefit from the key micronutrients required to make a baby and maintain a healthy pregnancy.

Some healthy eating tips when trying to get pregnant include:

• Opt for wholegrains where possible and include them in your everyday meals. Think wholemeal bread, brown rice and pasta, quinoa, oats and buckwheat. They will provide you with antioxidants, fibre and important B vitamins.
• Eat at least 5 different fruits and vegetables a day. Antioxidants are great for preparing your body for implantation and pregnancy. Aim for as much variety in colour as possible. Think orange carrots, purple berries, dark green kale and bright red tomatoes.
• Focus on plant-based protein sources like fertility-friendly and micronutrient-rich beans, lentils, peas, soya beans and chickpeas to support healthy ovulation.
• Limit ultra-processed foods such as ready meals, crisps, cakes and sweets. Ultra-processed foods can have negative effects on fertility and our general health.
• Limit sugary foods and high glycemic index foods. This includes cakes, biscuits, fizzy drinks, energy drinks, sweets and white rice. Check labels for high sugar content. This can cause spikes in insulin which is associated with poor egg quality and sperm production and could affect implantation.
• Focus on healthy fats. Reduce your intake of unhealthy saturated fats like fatty meats (bacon, sausages), butter, cheese, cakes, pastries and pies. Replace them with healthy unsaturated fats like avocados, oily fish (salmon and sardines), olive oil, nut butter, nuts and seeds.
• If you’re looking for more tips that may help you to conceive, read our Ultimate Guide on Trying to Conceive.

If you are currently trying to conceive and concerned about your fertility or your nutrition you can book an online appointment with one of our registered nutritionists or dieticians, they can help you to optimise your nutrition, diet and lifestyle and get a personalised fertility nutrition plan.

Foods to avoid during pregnancy and trying to conceive

Alcohol 

You should try to completely cut out alcohol when trying to conceive. Alcohol can reduce your ability to conceive, could lead to miscarriage or damage the health of an unborn baby. 

Drinking during pregnancy can affect the way your baby develops and grows, causing premature birth or low birth weight. This can increase their risk for complications around feeding, gaining weight, and fighting infection.

Moderate to heavy drinking can impact egg production and disrupt ovulation, making the chances of conceiving a lot harder. Drinking alcohol during the ‘two-week wait’ can also decrease the chances of falling pregnant at that time. 

Caffeine

Keep caffeine limited to no more than 200 milligrams a day. A high caffeine intake during pregnancy is associated with an increased risk of miscarriage, low birth weight and stillbirths. 

Caffeine is in more foods than you may realise:

• A mug of filtered coffee has ~140 mg of caffeine
• A mug of instant coffee has ~100 mg of caffeine
• A mug of tea ~75 mg of caffeine 
• A can of Coca-Cola has 45 mg of caffeine 
• An energy drink has ~80 mg in a 250ml can 
• A bar of milk chocolate has less than 10 mg in a 50g bar 
• A bar of dark chocolate less than 25 mg in a 50g bar
• You should drink no more than 4 cups of herbal tea a day

Mould-ripened cheeses

You should avoid any mould-ripened cheeses. This includes soft cheeses with a white mouldy rind like Brie, Camembert, Chèvre, any goat’s cheese with a white rind, and soft blue-veined cheeses such as Gorgonzola, Danish blue and Roquefort.

This is because these types of cheese can harbour Listeria, a type of bacteria that’s dangerous to an unborn baby. Although listeria infection is rare, if it occurs the consequences are serious including miscarriage and stillbirth. 

Non-stamped eggs

Opt for British lion-stamped eggs. If you’re eating out and unsure if your eggs are lion-stamped, opt for dishes with cooked eggs only to avoid possible salmonella. You should also avoid raw or partially cooked duck, goose or quail eggs.

Unpasteurised milk

Unpasteurised milk should be avoided during pregnancy. Including unpasteurised cows’ milk, goats’ milk or sheep’s milk. Any foods made from unpasteurised milk, such as soft goats’ cheese should also be avoided. Shop-bought milk, yoghurts and cream will be safe as these are routinely pasteurised. There’s a small chance that unpasteurised or soft-ripened dairy products may contain Listeria bacteria. This can cause an infection called listeriosis which can lead to miscarriage or stillbirth, or make your newborn baby very unwell.

Shellfish and certain fish

• Shark, swordfish and marlin should be avoided completely as they contain unsafe levels of mercury and have been linked to miscarriage. 
• Oily fish such as salmon, sardines, trout and mackerel should be limited to one to two portions per week because they can contain high levels of the environmental pollutant polychlorinated biphenyls (PCBs).
• Tuna may also contain low levels of mercury therefore it should be limited to two portions of fresh tuna or four medium-sized cans per week.
• Sushi is safe to eat during pregnancy only if the fish used to make it has been frozen first.
• Raw shellfish should be avoided because they may harbour harmful bacteria, viruses or toxins which could make you unwell and give you food poisoning.

Game and uncooked meats

There is a small risk of getting toxoplasmosis when pregnant which can cause miscarriage. Infection sources include raw, cured or undercooked meat. Additionally, game meats such as goose, partridge or pheasant.

Vitamin A 

You should also avoid liver and liver products such as pâté (high in Vitamin A) and Vitamin A supplements, including fish liver oil. Beware of multivitamins containing Vitamin A as it can cause birth defects. You should also not take high-dose multivitamin supplements.

Herbal medicines

In general, herbal medicines should be avoided by pregnant women and those trying to conceive. Liquorice is safe to eat, but you should avoid liquorice root.

How to have a healthy diet during pregnancy

Nutrition during pregnancy is vital to prevent adverse effects on both you and the baby. If you and the baby are deficient in essential nutrients, it can affect the development of maternal tissues and foetal growth. Therefore, it is super important to maintain a healthy, nutritional diet throughout pregnancy.

Many different international organisations including the US dietary guidelines for pregnancy recommend adhering to the Mediterranean style diet which is rich in fish, vegetables, fruits, legumes, nuts, seeds, whole grains, beans and unsaturated fats such as olive oil. It includes smaller amounts of dairy, eggs and lean meat and limits processed and red meats and ultra-processed foods. In addition to this way of eating, we should also be supplementing with folic acid and Vitamin D to optimally nourish us and our baby.

We will provide advice on some of the best foods for pregnancy and how they are beneficial to you and the development of your baby below.

There’s no need to “eat for two”

One of the myths around pregnancy and nutrition is that the mother has to ‘eat for two’. Whilst the baby relies on you for its food and nutrition, it does not mean you have to eat double the amount of food for the baby to get what it needs.

In the UK, we are recommended to eat around an additional 200 calories per day, depending on your activity levels and only in the third trimester of pregnancy. This is to fuel the baby’s fast growth at this time and to prepare nutritionally for labour, birth and beyond.

Throughout pregnancy, as you go through the different trimesters, you will find that eating little and often is key to sustaining energy levels. Opt for three meals a day and two to three snacks if needed. Don’t leave it longer than 12 hours between eating. If you don’t usually eat breakfast, start with a small snack in the morning, this can help with nausea.

Fruit and vegetables in pregnancy

Fruits and vegetables are nutritionally packed with powerful antioxidants, fibre, vitamins and nutrients which can all contribute to your baby’s growth and development. Any fruit or vegetable you eat during pregnancy will have benefits.

Here are some of the main vitamins and minerals in fruits and veg that you need:

• Vitamin C: supports the baby’s growth via the placenta as well as improves iron absorption. Add oranges, broccoli, potatoes, citrus fruits, tomatoes, kiwi, peppers and strawberries.
• Iron: helps to support the flow of blood and oxygen to you and your baby. Add spinach, sweet potatoes, broccoli, peas, and dried fruits like prunes, raisins and apricots.
• Antioxidants: these are super important during pregnancy, carotenoids in particular. Add mangos, tomatoes, carrots, sweet potatoes, spinach and yellow peppers. These can help to reduce the risk of premature labour, pre-eclampsia and support your baby’s growth by protecting them from oxidative stress.

How much fruit and vegetables should you eat during pregnancy?

Aim for at least 5 portions of fruit or veg per day. An adult portion of fruit or vegetables is 80g. Portions for different fruit and veg look like:

• Green vegetables: 2 broccoli spears, 2 heaped tablespoons of cooked spinach or 4 heaped tablespoons of cooked kale, spring greens or green beans.
• Beans: 3 heaped tablespoons.
• Salad vegetables: 3 celery sticks, a 5cm piece of cucumber, 1 medium tomato or 7 cherry tomatoes.
• Small fruit: 2 plums, 2 satsumas, 2 kiwi fruit, 3 apricots, 6 lychees, 7 strawberries or 14 cherries.
• Medium fruit: 1 apple, banana, pear, orange or nectarine.
• Large fruit: half a grapefruit, 1 slice of papaya, 1 slice of melon (5cm slice), 1 large slice of pineapple or 2 slices of mango (5cm slices).
• Dried fruit: is around 30g. This is about 1 heaped tablespoon of raisins, currants or sultanas, 1 tablespoon of mixed fruit, 2 figs, 3 prunes or 1 handful of dried banana chips. 
• Unsweetened 100% fruit juice, vegetable juice and smoothies can only ever count as a maximum of 1 portion of your 5 A Day and a portion is a 150ml glass. 

Carbohydrates in pregnancy

Carbohydrates are an important nutrient providing us with energy as well as vitamins, minerals and fibre which are important for health and pregnancy. 

Carbohydrates are the nutrients in food that are broken down into glucose, a source of fuel for the body. Good carbs are foods high in complex or less processed starchy carbohydrates, which tend to break down into glucose more slowly. This includes wholegrain bread and rice. 

Foods containing natural sugars like fruit, milk and yoghurt, and free sugars like sweets, sugar and honey will turn into glucose much more quickly. These we should therefore have less of.

You may find that during pregnancy, particularly during the first trimester, you naturally gravitate towards carbs, especially if you are experiencing nausea or morning sickness.

If white toast is all you can stomach then you will still get beneficial nutrients from this. However, when you feel able to, it can be a good idea to pair these types of carbohydrates with some fats or protein like eggs or peanut butter to provide a slower release of energy. 

Then if you feel up to it, think about opting for the fibre-rich whole-grain variety of carbohydrates such as brown bread, brown rice and quinoa. 

Research suggests that the mother’s microbes are passed onto the baby at birth and whilst breastfeeding – so it is very important to follow a high-fibre diet whilst pregnant. Fibre can also help with constipation which is often experienced during pregnancy – make sure you are staying well hydrated too to help with this!

Protein in pregnancy

Protein plays an important role in pregnancy, it helps support the normal growth of the baby, creates antibodies for the immune system and transports oxygen through the baby’s blood. Getting an optimal amount of protein per day can also promote a healthy birth weight.

How much protein do I need during pregnancy?

During pregnancy, you will need to increase your protein requirements slightly. You may need up to an additional 6g per day to support foetal growth and development. 

One medium-sized egg will give you around 6g. During the first 6 months of breastfeeding, protein requirements will increase to an additional 11g per day, decreasing to an additional 8g per day after 6 months. 100g of cottage cheese will give you 11g of protein for just 98 calories. Team with sliced cucumber on a rice cake for a tasty snack. 

Which foods are best for protein when pregnant?

Plant-based proteins are high in antioxidants and nutrients such as iron and fibre which are really important during pregnancy. Iron deficiency during pregnancy can increase the risk of having an underweight or premature baby and it is important to keep your iron uptake up postpartum too, to replace any iron lost at birth. 

Too low iron levels can add to your tiredness or even could cause iron deficiency anaemia. Great plant-based protein sources rich in iron include beans, lentils, chickpeas, tofu, nuts and seeds. You’ll also find some protein in whole grains such as quinoa. 

Fats during pregnancy

Healthy fats are crucial during pregnancy to help us absorb fat-soluble vitamins and provide us with energy. Aim for 1 portion of 140g a day.

Why omega-3 fatty acids are essential during pregnancy:

• Omega-3 fatty acids are critical for the growth of the foetal brain and retina.
• They lower the baby’s chance of getting asthma or other allergic conditions.
• Ensuring omega- 3 Polyunsaturated fatty acids (PUFAs) levels are adequate early on in pregnancy may reduce the risk of preterm birth 
• They lower the risk of postpartum depression.
• They lower the risk of premature birth.

Iron during pregnancy

Iron is a mineral that helps to dispense oxygen throughout the body, which is very important for the baby too. What are the risks of iron deficiency throughout pregnancy?

• An iron deficiency during pregnancy can increase the risk of having an underweight or premature baby and can mean that your baby develops iron- deficiency anaemia too. 
• It is important to keep your iron uptake up postpartum too, to replace any iron lost at birth 
• Iron deficiency can cause fatigue which can exacerbate any tiredness that you are already experiencing throughout your pregnancy 

How much iron is needed throughout pregnancy?

In the UK the recommended amounts of iron to have during pregnancy are the same as those of non-pregnant women at around 14.8mg/day. This isn’t because pregnancy and growing a baby doesn’t require additional iron, but rather our bodies during pregnancy adapt to maintain higher iron levels. Therefore, you must get enough iron, but you don’t need to eat extra or take supplements to try and achieve this.

Since our bodies absorb nutrients better through the foods we eat, here are some ideas for iron-rich foods in your weekly food shop:

• Fortified breakfast cereals: Just one bowl of cereal could contain up to 5.4mg of iron. Make sure it is fortified with iron. Opting for a whole grain option is a good choice, like Weetabix!
• Sunflower seeds: There is 6.4mg of iron in 100g of sunflower seeds. You can add sunflower seeds to porridge, yoghurt, salads, soup and more.
• Spinach: Spinach is healthy and a great source of iron. Just one big handful of boiled spinach contains 1.63 mg of iron. Spinach can be added to multiple dishes including smoothies, pasta, curries, sandwiches, eggs florentine and more.
• Lean meats: Beef has the most amount of iron out of the meats with around 3.6mg in 100g of rump steak. You’ll also find it in lamb, pork, chicken and turkey. All have around 1.2 mg of iron per 100 grams of meat.
• Other sources of iron high-iron foods: fish, eggs, Dark chocolate, tofu, beans and pulses, quinoa, sweet potatoes, nuts and seeds, dried fruit, oats eggs and green leafy vegetables.

Calcium in pregnancy

Calcium is really important during pregnancy and your body’s demand for calcium is a lot higher when breastfeeding. It is important to get enough during pregnancy to reduce your risk of pre-eclampsia and to look after your bone health, as well as build your baby’s bones.

In the UK we do not have recommendations to increase calcium during pregnancy. It is recommended to have 700mg a day. You will need 1250mg a day when breastfeeding.

You are more at risk of calcium deficiency if you are on a cow’s milk or lactose-free diet, have coeliac disease, have osteoporosis, are breastfeeding or are past menopause. Aim to eat at least two to three calcium-rich sources every day.

Foods that are high in calcium

• Dairy products: Milk, yoghurt and cheese are rich sources of calcium and are best absorbed by the body. Calcium does not absorb as well into the body with plant-based foods.
• Calcium-fortified foods: Fortified cereals can provide as much as 100 mg of calcium per serving. Again, make sure to check they are fortified and have the added nutrients.
• Soy products: Although the calcium content varies depending on the brand, tofu and soy milk are usually great sources of calcium, with around 350 mg in 100 grams of tofu and 60 mg in 1 cup of soy milk.
• Canned salmon: Just half of a tin (106g) of salmon with bones contains around 115 (pink) or 174 (red) milligrams of calcium. Salmon also contains Vitamin D, which helps your body absorb calcium more efficiently.
• Other foods that contain calcium: Leafy greens, oranges, beans, broccoli and almonds.

Can I get enough calcium in a vegan diet? 

Absolutely, there are lots of plant-based foods and drinks that contain calcium. Many plant-based dairy alternative products are fortified with calcium in the UK. Calcium-set tofu and calcium-fortified bread are good options to include as your main sources of calcium. Check the packaging as you will find that organic products are not fortified. 

Are dairy products safe to eat when pregnant?

It is safe to eat most milk and dairy foods during pregnancy. However, please be aware that you cannot eat unpasteurised dairy products (which can contain harmful microbes). Make sure any semi-hard and soft cheeses that you buy (i.e. cottage cheese, feta, mozzarella, cream cheese, halloumi etc) are pasteurised. Make sure to also buy pasteurised milk and yoghurt products.

It is safe to eat the following dairy foods whilst pregnant:

• All hard cheeses (i.e. cheddar cheese, parmesan)
• Pasteurised semi-hard and soft cheeses
• Any cheese that has been cooked until steaming hot
• Pasteurised milk and yoghurt

If you are dairy intolerant, vegan or simply do not like to eat dairy products, you can get the nutrients you need from foods such as soy milk, soy yoghurt, tofu and almonds.

Healthy snacks in pregnancy

Since pregnancy can increase your appetite significantly, we know how important those in-between meal snacks are. Remember to consider the nutritional value that your day-to-day snacks will bring to you and your baby.

It can help to have snacks ready to go such as chopped crudites such as cucumber, peppers and carrots ready to dip in hummus, nut butter or cottage cheese. 

How many snacks per day can I eat when pregnant?

In between your three balanced daily meals, two to three light and nutritional snacks are good measures to meet your and your baby’s nutritional needs.

Some great healthy snack ideas during pregnancy:

• Homemade trail mix, pumpkin seeds, dried fruit, almonds, dark chocolate
• Apple and nut butter or apple and cheddar cheese
• One egg on a small slice of wholemeal toast (yolk cooked through)
• Plain Greek yoghurt with mixed berries and walnuts
• Kale crisps 
• Cucumber, carrot and celery sticks with home-made guacamole
• Smashed avocado on whole-grain crackers
• Home-made mixed berry smoothie with some dark green leafy veg such as spinach or kale for added nutrients and some flax seeds if you are experiencing constipation 
• Fruit and nut bars
• Homemade oat bars with fruit and seeds 
• Dark chocolate with some nuts

Supplements during pregnancy 

During pregnancy, it is recommended that you supplement with 10 micrograms per day of Vitamin D through preconception to breastfeeding, unless you have been recommended by your doctor to take more. 

It is also recommended that you supplement with folic acid 400 micrograms per day from preconception to 12 weeks gestation. Some people will be recommended to take a higher dose of folic acid (5mg) which has to be prescribed by your GP. Taking folic acid reduces the risk of neural tube defects. 

Some people may opt to take a pregnancy supplement which should contain both folic acid and Vitamin D along with other micronutrients. 

If you follow a vegan or strict plant-based diet then you may need to consider vitamin B12, iodine and omega-3 supplementation with an important focus on other micronutrients in the diet.  

Summary

Hopefully, you have gained valuable insight into how important a nutritionally dense diet is when trying to conceive and pregnant. Inevitably, your food choices can make a huge difference to you, your baby and your pregnancy journey. 

So the next time you’re doing a food shop, consider all of the above and you’ll no doubt, create a healthy home for your baby-to-be.

If you are trying or considering it soon, it is advisable to implement these dietary changes at least 3 months before conception to give your body a fertility boost and help prepare it for pregnancy. 

Be sure that your partner also makes these vital changes to optimise your chances of conceiving. If you are looking for more tips, read our ultimate guide for trying to conceive.

Additionally, if you are concerned about your fertility or your nutrition, at Hertility we provide many services. If you have concerns regarding your nutrition, you can book an appointment with our registered dietitians or nutritionists and get a fully personalised fertility nutrition plan. Or, if you are simply looking for some professional fertility advice, book a call with one of our fertility advisors.