Baby can tell when Mum eats well!

 A Healthy Body Weight is Important Before Pregnancy

Your Midwife will calculate your Body Mass Index (BMI) by measuring your weight and height. Use the BMI calculator to work out your own BMI by visiting  If your BMI is under 18 or over 30, you may want to talk to someone before you get pregnant – your GP will be able to help you.

Healthy eating is important when you're pregnant

Eating healthily while you're pregnant means that your baby eats healthily too. When you’re pregnant, eating healthily is doubly important. That’s because every day your baby’s brain and organs are growing and it needs lots of the right nutrients to do this.

Eating healthily during pregnancy can also help

  • you have a healthy birth as it keeps  weight gain gradual so you don’t put on too much

  • your baby after it’s born, reducing its risk of heart disease and type 2 diabetes

  • lessen your risk of depression after your baby is born

Eat for you, not for two

In the past, it was thought that you need to eat for you and your baby during pregnancy. But we now know that you only need to eat for you.

Maintaining a healthy weight during pregnancy means it’s easier for you to carry your baby, and to have fewer complications at birth. It also means that your baby is more likely to be a healthy weight – both at birth and as they grow up.

It’s only in the final three months of your pregnancy that you need an extra 200 calories a day. That’s the same as two slices of wholemeal or wholegrain toast and margarine.

So… if your mum tells you eat for two, say no thanks. You only need to eat for you!

Top tips for healthy eating

Don’t skip meals

Skipping meals when pregnant means you and your baby are missing out on the nutrition you both need. Try to eat something for breakfast, lunch and dinner each day. If you have morning sickness, try eating little and often instead.

Make a plan

Planning your meals can be a great way of making sure you’re eating the right amount of the right things. It can also mean you save some time and money as well.

Snack swap

When you’re pregnant, you often get peckish. But crisps, sweets, chocolate and cakes are high in fat and sugar and little nutritional value. Try to keep healthy snacks on hand so you don’t get caught out.

Healthier alternatives to sweet snacks

Try some healthy ways with fruit - great for counting towards your 5 A DAY:

Chunks of melon, strawberries, grapes, or whatever you have to hand. Look out for fruit that’s in season, it’s likely to be cheaper.

Dried – how about just a few pieces of mango, banana, pineapple, cranberries or raisins

Low fat fruit yoghurt.

A handful of dry, reduced sugar cereal. Some have dried fruit fillings.

Sliced apple and a lower fat soft cheese to dip

Healthier savoury snack ideas

Instead of crisps, salted nuts, pork scratchings, which can all be high in salt and fat, try:

  • Baked crisps
  • Small handful of unsalted mixed nuts, pumpkin and sunflower seeds
  • Pitta and vegetable sticks -carrot, celery, baby sweetcorn, peppers and radishes with lower fat dips like salsa or reduced fat hummus
  • Celery sticks or rice cakes with lower fat cream cheese
  • Homemade popcorn (without sugar or salt)
  • Unsalted ricecakes, corncakes or oatcakes

Help! Even though I start the day with good intentions, I start to get bored and a bit tired about 11 o’clock and again about 4 – so I reach for the chocolate. What can I do to stop this happening?

Eat regularly – breakfast, lunch and evening meal. Missing meals can make you want to snack.
Stock up on healthy snacks and plan to have them mid-morning and mid-afternoon.

If you’re at home, not having chocolate or snacks in the house means that you can’t eat them – unless you want to make a special trip to the shop!

If you’re out and about pop a healthy snack in your bag so you’ll have a snack at the ready



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A comprehsive list of available online resources to help you through your pregnancy.

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