Pregnancy is a time of intense growth and change. Key nutrients like folate, iron, calcium, and healthy fats help your baby thrive while keeping your energy, immunity and recovery strong.

Pregnancy Health

Support your baby’s development and your own strength

Your daily dose of nutrients for better energy, gut health, and mood

Eating a variety of fruits and vegetables is one of the best things you can do for your body.
             They're packed with essential fibre, vitamins, and antioxidants that work together to support your overall wellbeing. This powerful combination helps nourish your gut (which has a real impact on your mood), helps you feel more energised, and keeps your body's systems in balance.

Fruit & Veg

The NHS recommends five daily portions of fruit and veg to help you get the essential fibre, vitamins, and minerals your body needs to thrive.

The World Health Organization suggests consuming a minimum of 400g (five portions) of fruit and vegetables daily to lower the risk of chronic disease.

US guidelines promote 1.5-2 cups of fruit and 2-3 cups of vegetables per day as part of a healthy diet - only 1 in 10 US adults meet this target.

Apple

Broccoli

Carrot

Orange

Spinach

The foundation for a happy gut, stable energy, and long-term heart health

Fibre is the unsung hero of nutrition. Think of it as the ultimate caretaker for your digestive system -
            it helps keep everything running smoothly and nourishes the good bacteria in your gut, which is essential for overall wellness. 
            A fibre-rich intake helps you feel full for longer, keeps your energy levels stable, and plays a key role in supporting long-term heart health.

Fibre

The British Nutrition Foundation explains the UK's 30g daily goal for digestive wellness and long-term health, offering practical tips to help you increase your intake.

There is a 10% reduction in all-cause mortality for each 10g/day increase in fibre intake

Most US adults only get half the fiber they need, but it can lower risk of heart disease, diabetes and some cancers.

Chia seeds

Lentils

Oats

Pear

Wholemeal bread

The essential building block for strength, energy, and focus

Protein is your body's master repair kit. It provides the essential materials to build and maintain everything from 
        muscle to brain cells, helping you feel strong and think clearly. Including a good source of protein with your meals is also a great way 
        to feel full and satisfied for longer, which helps keep your energy steady throughout the day. 
        Spreading your intake across breakfast, lunch, and dinner helps your body make the most of it.

Protein

Although the minimum protein RDA for the general population is 0.8 g/kg/day, protein intakes in the range 1.2-1.6 g/kg/day are a more ideal target for optimising health outcomes.

Protein intakes beyond 1.62 g/kg/day result in no further gains in lean muscle.

Chicken

Tofu

Yogurt

Vital fuel for brain health, hormone balance, and absorbing key vitamins

Healthy fats are essential fuel for your body and brain. They help you absorb key vitamins and play a vital role in keeping your systems in harmony.
         The key is to focus on getting more unsaturated fats from whole and non-processed food — the kind found in avocados, nuts, seeds, and olive oil. These are the fats that truly nourish your body, 
        helping to support long-term heart health and keep you feeling your best.

Healthy Fats

A simple switch from saturated to unsaturated fats is a powerful way to help lower cholesterol and support a healthy heart.

Unsaturated fats are considered 'good fats', saturated fats are considered 'bad fats, trans fats are the 'worst' dietary fat.

Strong evidence shows that replacing saturated fats with healthier unsaturated fats can significantly reduce the risk of heart disease.

Almonds

Avocado

Olive oil

Salmon

Essential for oxygen transport and maintaining energy

Iron's most critical role is building haemoglobin, the protein in your red blood cells that acts like a transport system, carrying oxygen from your lungs to every cell in your body. This oxygen delivery is fundamental to your body’s energy production and overall vitality.

        There are two forms of iron in our diet. Heme iron, found in animal products like red meat, is easily absorbed. Non-heme iron, found in plant-based sources like beans, nuts, and leafy greens, is also valuable, and its absorption can be boosted by pairing it with a source of Vitamin C.
        
        Because of menstrual blood loss, the iron needs for pre-menopausal women are significantly higher than for men. This is why being mindful of regular iron-rich sources in the diet is particularly important for this group.

Iron

Learn about iron's key role in your health, the best food sources, and the daily amount to aim for.

The NIH provides specific iron RDAs for different life stages.

WHO warns that iron deficiency anaemia is widespread and encourages iron‑rich diets and fortification to prevent deficiency.

Liver

Red meat

For strong bones, healthy muscles, and a steady heartbeat

Calcium is the body's primary mineral for building and maintaining strength in your bones and teeth. But its role goes far beyond structure; it's also a vital messenger that helps your nervous system communicate with your muscles, powering everything from your daily movements to the rhythm of your heart.

        To do its job effectively, Calcium needs a partner: Vitamin D. This crucial vitamin acts like a key, unlocking Calcium's ability to be absorbed and used by your body. This is why pairing calcium-rich foods with sources of Vitamin D (like sunlight or oily fish) is such a powerful and intelligent strategy for your health.

Calcium

Learn about calcium's key role in your health, the best food sources, and the daily amount to aim for.

Cheese

Kale

Milk

The fundamental nutrient for building new cells and supporting healthy development

Vitamin B9, or Folate, plays a fundamental role in building and repairing your body. It is essential for creating new cells and forming DNA—the blueprint for all cell growth and function.

This role becomes especially critical during periods of rapid growth, which is why Folate is so important for a healthy pregnancy. For this reason, a folic acid supplement (the synthetic form of folate) is strongly recommended for women who are planning a pregnancy or are in the early stages.

Like other B vitamins, Folate is water-soluble, meaning your body can't store large amounts. A consistent intake of folate-rich foods is key to keeping your cellular repair and renewal systems well-supplied.

Vitamin B9 (Folate)

Learn about the B vitamins' key role in your health, the best food sources, and the daily amount to aim for.

Black beans

Helps make red blood cells and keeps the brain and nervous system healthy.

Vitamin B12, also known as Cobalamin, is vital for several key bodily processes. It's a primary component in the formation of healthy red blood cells, which are responsible for carrying oxygen to every part of your body. It also plays a crucial role in protecting your nerve cells and supporting the fundamental process of DNA creation.

        A unique aspect of B12 is its source. It is found almost exclusively in animal-derived foods like meat, fish, eggs, and dairy. This makes it a crucial nutrient for those following a vegan or strictly vegetarian diet to be mindful of. Fortified foods (like some plant milks and cereals) or a reliable supplement are the best ways to ensure an adequate intake.
        
        Unlike many other B vitamins, your body can store B12 in the liver for several years. This means a deficiency can take a long time to develop, making a consistent, long-term source all the more important.

Vitamin B12

Tuna

The sunshine vitamin for healthy bones, teeth and muscles

Often called the 'sunshine vitamin', Vitamin D is unique because your body creates it from sunlight. 
        It's essential for guiding calcium to where it's needed most, helping to keep your bones and muscles strong and healthy.

        During the darker autumn and winter months, or if you don't get much time outdoors, it can be tricky to get enough. That's when turning to food sources like oily fish, eggs, and fortified foods becomes a great way to top up your levels. For many, a simple daily supplement during these months is also a wise choice.

Vitamin D

Learn about vitamin D's key role in your health, the best food sources, and the daily amount to aim for.