Antenatal guide for pregnant women

Healthy Eating

Keeping healthy when you are having a baby depends on both the amount and the type of food you eat before you become pregnant and during your pregnancy. Some foods are best avoided if you are planning to become pregnant or if you are already pregnant, as they may contain substances that could affect your unborn baby’s development. 

To eat healthily, you should aim to do the following:

• Base your meals on starchy foods such as potatoes, bread, rice and pasta, choosing wholegrain if possible. These foods are satisfying without containing too many calories. 
• Eat at least five portions of different fruit and vegetables every day rather than foods that are higher in fat and calories. Potatoes do not count towards your five-a-day target, and a portion of pure fruit juice only counts as one of your five-a-day, no matter how much you drink.
• Instead, eat fibre-rich foods such as oats, beans, lentils, grains and seeds, as well as wholegrain bread, brown rice and wholemeal pasta.
• Eat some protein every day; choose lean meat and try to eat two portions of fish a week. Lentils, beans and tofu are also a good source of protein.
• Limit your caffeine intake to 200 milligrams (mg) per day, for example two mugs of instant coffee. Be aware that other drinks such as tea and energy drinks also contain caffeine.

Have a healthy diet in pregnancy NHS information

Healthy Start Vitamins

Vitamins are needed for growth and development. There are 13 important vitamins: vitamins A, C, D, E and K and the vitamin B series. Apart from vitamin D, which we get from sunlight, most vitamins come from our diet. In the UK, it is quite common for people to be low in vitamin D and folic acid (vitamin B9). These vitamins are important in pregnancy and you can boost your levels by taking a vitamin supplement. 

All pregnant women in Waltham Forest get three free bottles of Healthy Start vitamins. These will be given to you by your midwife and contain the recommended amounts of folic acid and vitamin D.

Healthy Start Card

If you are pregnant and receive certain benefits, you may be eligible for a Healthy Start Card, which can be used in shops to buy fruit, vegetables and milk. You will receive the card with money added on automatically until you child turns 4. You can continue to collect Healthy Start vitamins for you and your baby using this the Healthy Start card. Check your eligibility and apply on our Healthy Start page.

Giving up smoking, alcohol or other substances

If you or your partner smoke or vape, quitting during pregnancy is one of the best things you can do to give your baby a healthy start in life. Giving up smoking can be difficult, but support is available from the Quitright team.

It is recommended that you do not drink alcohol or take any illegal drugs during your pregnancy, as there is a risk of long-term harm to the baby. 

For more information about the effects of drinking alcohol and taking drugs during pregnancy, visit the NHS website. The Council funds an organisation called Change, Grow, Live to provide local support around alcohol and drugs. Find out how they can help you on the CGL website.