Eating Well in Pregnancy

The NHS says you do not need a special diet during pregnancy, but that it is important to eat a variety of different foods every day to get the right balance of nutrients you and your baby need. ¹ The NHS also says you do not need to "eat for 2," even when you are expecting twins or triplets. ¹

Key takeaways

• The NHS says pregnant women should eat at least 5 portions of a variety of fruit and vegetables every day. ¹
• The Office on Women's Health says you need more protein, iron, calcium, and folic acid than you did before pregnancy. ²
• MedlinePlus says pregnant women should eat 4 to 5 servings of vegetables a day, and that vegetables are a good source of vitamins A and C, folic acid, iron, and magnesium. ³
• The NHS says you do not need to "eat for 2," even when expecting twins or triplets, although you may feel hungrier than usual. ¹
• The NHS says dairy foods such as milk, cheese and yoghurt are important in pregnancy because they contain calcium and other nutrients you and your baby need. ¹

**A quick, honest note:** we're not medical professionals - everything here was researched by us from the public sources listed at the bottom of this page, and it isn't professional advice. Read our full note ↓

Eating well in pregnancy: what should I eat?

The NHS says, "You do not need to go on a special diet," but that it is important to eat a variety of different foods every day to get the right balance of nutrients you and your baby need. ¹ The NHS says pregnant women should eat at least 5 portions of a variety of fruit and vegetables every day, which can be fresh, frozen, canned, dried or juiced. ¹ The NHS says fruit, vegetables and salads should be washed to remove all traces of soil, which may contain toxoplasma, a parasite that can cause toxoplasmosis and can harm an unborn baby. ¹

The NHS says dairy foods such as milk, cheese, fromage frais and yoghurt are important in pregnancy because they contain calcium and other nutrients you and your baby need, and it suggests choosing low-fat varieties wherever possible, such as semi-skimmed, 1% fat or skimmed milk, low-fat and lower-sugar yoghurt and reduced-fat hard cheese. ¹ The NHS says there are some cheeses to avoid in pregnancy, including unpasteurised cheeses. ¹

Do I need to eat for two?

The NHS says you do not need to "eat for 2" during pregnancy, even when you are expecting twins or triplets, although you may feel hungrier than usual. ¹ The Office on Women's Health says that "eating for two" doesn't mean eating twice as much, and that the foods you eat are the main source of nutrients for your baby. ²

What nutrients do I need in pregnancy?

The Office on Women's Health says, "You need more protein, iron, calcium, and folic acid than you did before pregnancy." ² MedlinePlus says vegetables are a good source of vitamins A and C, folic acid, iron, and magnesium, and that pregnant women should eat 4 to 5 servings a day. ³

MedlinePlus says that cravings for things that are not food, such as dirt, clay, or ice chips, are called pica and may be caused by too little iron in the blood, which leads to anemia, and that a mother should let her provider know if she has these cravings. ³ The Office on Women's Health says that a pregnant woman should not hesitate to call her doctor or midwife if something is bothering or worrying her. ²

Do I need supplements in pregnancy?

The NHS says it is best to get vitamins and minerals from the foods you eat, but that when you are pregnant you need to take a folic acid supplement as well, to make sure you get everything you need. ¹

Frequently asked questions

What should I eat during pregnancy?

During pregnancy, the NHS says to eat at least 5 portions of a variety of fruit and vegetables every day, which can be fresh, frozen, canned, dried or juiced. ¹ The NHS says fruit, vegetables and salads should be washed to remove all traces of soil, which may contain toxoplasma, a parasite that can cause toxoplasmosis and can harm an unborn baby. ¹

Do I need to eat for two?

The NHS says you do not need to "eat for 2," even when expecting twins or triplets, although you may feel hungrier than usual. ¹ The Office on Women's Health says that "eating for two" doesn't mean eating twice as much, and that the foods you eat are the main source of nutrients for your baby. ²

What nutrients do I need in pregnancy?

The Office on Women's Health says you need more protein, iron, calcium, and folic acid than you did before pregnancy. ² MedlinePlus says that cravings for things that are not food, such as dirt, clay, or ice chips, are called pica and may be caused by too little iron in the blood, which leads to anemia, and that a mother should let her provider know if she has these cravings. ³

Do I need supplements in pregnancy?

The NHS says it is best to get vitamins and minerals from the foods you eat, but that when you are pregnant you need to take a folic acid supplement as well, to make sure you get everything you need. ¹

A note from us

We're the team behind Yael & Michal. We are not doctors, nurses, lactation consultants, or psychologists, and nothing here is professional advice.

Everything above was researched by us from public, reputable sources - we name and link every one of them below - and summarized as carefully as we could, as a free resource for other mothers. We do this because we wished something like it had existed for us.

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Yael & Michal sells nursing bras, which are comfort garments and not medical devices; we do not claim they prevent, treat, or cure any medical condition. The health information here is written for you as a free resource - it is separate from anything we sell.

We try hard to get it right, and we cite our sources so you can check us. But we are not a medical authority, and this cannot replace talking to a professional who knows you and your baby. Please check anything that matters with your doctor, midwife, or an IBCLC lactation consultant. This content has not been reviewed by a medical professional. Reading this site does not create a doctor-patient relationship, or any other professional relationship, between you and us.

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Sources

1. NHS (National Health Service, UK). https://www.nhs.uk/pregnancy/keeping-well/have-a-healthy-diet/ (retrieved 2026-07-10).
2. Office on Women's Health (womenshealth.gov, U.S. Department of Health and Human Services). https://womenshealth.gov/pregnancy/youre-pregnant-now-what/staying-healthy-and-safe (retrieved 2026-07-10).
3. MedlinePlus (U.S. National Library of Medicine). https://medlineplus.gov/ency/patientinstructions/000584.htm (retrieved 2026-07-10).