In pregnancy you hear it all: “you’re eating for two now”, “you can’t eat that”, “eat this, it’s good for the baby”. The truth is simpler (and calmer): what matters is eating well, varied and safely.
In short
- You don’t need to eat for two: energy needs only rise slightly from the second trimester.
- Focus on leafy greens, beans, well-cooked fish, eggs and meat, fruit and water.
- Avoid alcohol, raw or undercooked foods, unpasteurised milk and high-mercury fish.
- Supplements (folic acid and iron) should be prescribed at your antenatal visit.
Eating for two? Not exactly
In the first trimester, energy needs barely change. From the second, they rise a little — think one extra nutritious snack a day, not double portions. What does increase a lot is the need for certain nutrients.
The nutrients that matter most
| Nutrient | Why it matters | Where to find it |
|---|---|---|
| Folic acid | Baby’s neural tube development | Dark leafy greens, beans, peanuts, oranges + supplement |
| Iron | Prevents anaemia, very common in pregnancy | Red meat, liver (in moderation), beans, leafy greens + supplement |
| Calcium | Baby’s bones and teeth | Pasteurised milk and yoghurt, small fish with bones, leafy greens |
| Iodine | Brain development | Iodised salt (a little), well-cooked fish and seafood |
| Protein | Baby’s growth | Fish, chicken, well-cooked eggs, beans, peanuts |
| Omega-3 | Brain and eyes | Oily fish such as sardines and horse mackerel |
Tip: pair iron-rich foods with vitamin C (orange, tangerine, tomato, ripe papaya) to boost absorption, and avoid tea or coffee with meals.
Everyday foods that help
You don’t need expensive products. Many familiar dishes are great allies:
- Matapa and other leafy greens (cassava leaves, kale, spinach, pumpkin leaves) — iron and folate;
- Beans, peas and peanuts — protein, fibre and iron;
- Fish such as horse mackerel and sardines, always well cooked;
- Sweet potato, cassava and rice for energy;
- Seasonal fruit — mango, ripe papaya, orange, banana;
- Eggs, well cooked (firm yolk and white);
- Water — lots! It helps with constipation and the heat.
What to avoid in pregnancy
- Alcohol: no amount is known to be safe.
- Raw or undercooked meat, fish, seafood and eggs (sushi, rare meat, homemade mayonnaise): risk of infections such as salmonella and toxoplasmosis.
- Unpasteurised milk and cheese: listeria risk.
- High-mercury fish: shark, swordfish and large king mackerel. Tuna only in moderation.
- Too much liver: very high in vitamin A, which in large doses can harm the baby.
- Too much caffeine: up to about 200 mg a day (roughly two small cups of coffee).
- Herbal teas and home remedies without checking with your doctor — “natural” isn’t always safe.
- Green (unripe) papaya: avoid as a precaution; fully ripe papaya is fine.
Food safety at home
- Wash your hands, fruit and vegetables well;
- Drink treated, boiled or bottled water;
- Keep raw and cooked foods apart and use separate chopping boards;
- Cook meat, fish and eggs thoroughly and refrigerate leftovers.
What about nausea?
- Eat small, frequent meals — an empty stomach makes nausea worse;
- Have a plain biscuit before getting up;
- Try ginger (as tea or grated);
- Avoid strong smells and very greasy food;
- If you’re vomiting a lot and can’t keep fluids down, see your doctor — you may need treatment.
Supplements
The WHO recommends daily iron and folic acid supplements in pregnancy. The dose and any others (such as calcium) should be set at your prenatal appointment, based on your test results.
Preparing for baby’s arrival? Read the 10 first steps after a positive test and download the free Pregnancy Checklist.
What was your strangest pregnancy craving? Tell us in the comments! 😄
