A Simple Pregnancy Eating Plan

While you don’t actually need to ‘eat for two’ when you’re pregnant, you will need to eat a little more to make sure you get the extra nutrients you need. Most women don't need to eat more in the 1st trimester, but you will need to eat extra food during the 2nd and 3rd trimesters when your baby is really starting to grow. 

Below are some healthy options for different mealtimes and snacks. On some days you may want to eat a little more food than on other days, that’s OK, everyone is different and everyone has different appetites. Remember to drink plenty of water over the day, aim for 6-8 glasses to stay well hydrated.


It easy to skip breakfast, but it means you miss out on that energy boost to start the day. Experts also believe it helps to kick start your metabolism after being asleep. Here are some wholesome suggestions:

  • Wholegrain cereal with low fat milk e.g. wheat biscuits, porridge or natural muesli. Look for higher fibre cereals which keep you fuller for longer, also look for added folic acid and iron.
  • Toast with a fruit spread, cottage cheese or a hard boiled egg. Wholemeal or wholegrain bread is good because it’s higher in fibre and B vitamins
  • Add in a piece of fruit – this can count towards your 6+ servings of fruit & veges a day.

Plus drink a glass of water, or a cup of tea or coffee if you like (see information about safe caffeine intake)

 Mid morning

Choose a snack from the following suggestions:

  • A pottle of low fat fruit yoghurt & a piece of fruit
  • 1 - 2 slices of reduced fat cheese (e.g. edam) and a few crackers & a piece of fruit
  • 1-  2 handfuls of unroasted nuts and raisins

Plus drink a  glass of water to keep you hydrated


Make sure you have enough fuel to keep you going throughout the day - even if you’re busy, lunch is something you should always make time for. Try:

  • A freshly made wholegrain bread sandwich – include a protein filling like cooked lean meat, edam cheese, or a hard boiled egg and freshly home-prepared salad.
  • Add in a piece of fruit
  • And a pottle of yoghurt or a few crackers with cheese if you're still peckish

Plus drink a glass of water

Mid afternoon

Choose a snack from the following suggestions:

  • A slice of wholegrain toast with cottage cheese and fruit spread, or peanut butter and sliced banana.
  • 1-2 handfuls of unroasted nuts and dried fruit
  • A fruit smoothie made with reduced fat milk and yoghurt

Plus drink a  glass of water, or a cup of tea or coffee if you like


An ideal dinner provides a wide range of nutrients – your body is constantly using up energy, even over night so regular meals are important.

  • Include a serving (about the size of your palm) of cooked lean meat, chicken or fish  – these are good sources of protein (non-meat sources of protein include cooked eggs, tofu, legumes, nuts and seeds)
  • Add some starchy carbohydrate food like potato, kumara, rice or pasta
  • Add plenty of cooked vegetables, or a freshly home-prepared salad

Plus drink a glass of water


  • 2 plain biscuits or a slice of fruit loaf
  • Fruit salad topped with natural yoghurt
  • Low- fat custard and stewed apple
  • A cup of warm low fat milk, or a weak milky cup of tea


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