Pregnancy & Breastfeeding Diet: Complete Guide

What is the pregnancy diet?

A pregnancy diet or diet for pregnant women is not one fixed diet–it is balanced eating that meets increased needs for certain nutrients and avoids foods that can harm the baby or mother. Key points include:

• Folate (folic acid): Important before and in early pregnancy; often supplemented as advised by your doctor.
• Iron, calcium, vitamin D, protein: Needs increase during pregnancy; a varied diet plus any supplements your doctor recommends can meet them.
• Food safety: Avoid alcohol; raw or undercooked meat, fish, and eggs; unpasteurised dairy; and high-mercury fish. Limit caffeine.

A pregnancy diet plan structures meals and snacks so you eat regularly and include these nutrients. If you have gestational diabetes, nausea, or other conditions, your doctor or dietitian will adjust the plan. The breastfeeding diet is simply healthy eating while breastfeeding: enough calories (you need more when lactating), fluids, and a mix of foods. You do not need special “breastfeeding foods”–avoid alcohol and follow any advice from your health visitor or dietitian (e.g. if your baby reacts to something in your diet).

Core principles

• Eat a variety of vegetables, fruits, wholegrains, lean protein, and dairy (or fortified alternatives).
• Include folate-rich and iron-rich foods; take supplements only as your doctor advises.
• Avoid alcohol and unsafe foods; limit caffeine; avoid high-mercury fish.

How the pregnancy and breastfeeding diet work

During pregnancy, the pregnancy diet supports the baby’s growth and your own health by providing enough energy and nutrients and avoiding harmful substances. There are no “phases”–you eat this way throughout pregnancy unless your doctor says otherwise (e.g. if you need a diabetic diet for gestational diabetes). When breastfeeding, a breastfeeding diet that is adequate in calories and nutrients supports milk production and your wellbeing. Do not deliberately restrict calories during pregnancy; when breastfeeding, you typically need extra calories–your midwife, health visitor, or dietitian can advise. Our calorie calculator and TDEE calculator are for general use and are not set for pregnancy or breastfeeding; use them only as a rough reference and with your healthcare team’s approval.

What to eat and what to avoid

The table below is a general guide for a pregnancy diet and breastfeeding diet. Your midwife, doctor, or dietitian may give you a different list (e.g. for allergies or gestational diabetes).

When breastfeeding, continue to avoid alcohol (or time it so it is not in your milk when you feed). A pregnancy diet plan or breastfeeding diet can be built from these foods; your dietitian can tailor it to you.

Potential benefits (with caveats)

Benefits are described in general terms–individual needs vary. This is not medical advice.

• Pregnancy: A balanced pregnancy diet and diet for pregnant women that includes enough folate, iron, and other nutrients may support healthy pregnancy outcomes. Folic acid supplementation before and in early pregnancy is recommended in national guidelines to reduce the risk of neural tube defects.
• Breastfeeding: A breastfeeding diet that is adequate in calories and nutrients supports milk production and the mother’s health. You do not need to eat special foods–variety and enough to eat and drink are what matter.

Evidence: dietary guidelines for pregnancy and breastfeeding are based on national and international recommendations. Always follow your midwife’s or doctor’s advice for your situation.

Risks and who should be cautious

Pregnancy and breastfeeding require individualised care.

• Unsafe foods: Raw or undercooked foods, unpasteurised dairy, and alcohol can pose risks during pregnancy. When breastfeeding, alcohol passes into milk–avoid or time it as your health visitor advises.
• Supplements: Take only what your doctor or midwife recommends. Too much of some vitamins (e.g. vitamin A from liver or high-dose supplements) can be harmful in pregnancy.
• Medical conditions: If you have gestational diabetes, hypertension, or other conditions, your pregnancy diet plan or breastfeeding diet may need to be adjusted. Do not rely on this page alone–follow your healthcare team.

Before changing your diet during pregnancy or breastfeeding, speak to your midwife, doctor, or dietitian.

Sample day (pregnancy or breastfeeding)

This is one example of a day that fits a general pregnancy diet or breastfeeding diet–not a prescriptive pregnancy diet plan. Adjust to your appetite, any aversions, and your doctor’s advice.

• Breakfast: Fortified wholegrain cereal or porridge with milk, banana, and a handful of nuts. Or eggs (cooked through) with toast and fruit.
• Lunch: Salad with chickpeas or grilled chicken, olive oil, and wholegrain bread; or soup with bread and cheese. Include vegetables.
• Dinner: Grilled or baked fish (low mercury, e.g. salmon, cod) or lean meat, vegetables, potato or rice. Dessert: yogurt or fruit.
• Snacks: Fruit, yogurt, nuts, crackers with cheese, or a small sandwich. When breastfeeding, have enough to eat and drink to support milk supply.

Avoid alcohol and unsafe foods listed in the table. If you have gestational diabetes, see our diabetic diet guide and follow your doctor’s or dietitian’s plan. For general healthy eating, see our Mediterranean diet and heart-healthy diet guides.

Frequently asked questions

Summary

A pregnancy diet (or diet for pregnant women) and breastfeeding diet are balanced eating that support you and your baby: enough key nutrients, safe food choices, and avoiding alcohol and unsafe foods. A pregnancy diet plan can help structure meals. When breastfeeding, eat enough and drink enough; you do not need a special diet beyond that. This page is for education only–always follow your midwife’s, doctor’s, or dietitian’s advice. Do not use our calorie calculator or TDEE calculator to restrict calories during pregnancy or breastfeeding without their approval. See our diabetic diet (for gestational diabetes), Mediterranean diet, and heart-healthy diet guides for related information.

Use our calculators with this diet

Set your calorie target and plan meals with our free tools.

Sources and further reading

This article is based on current guidance. For more detail, see:

• National guidelines on nutrition in pregnancy (e.g. folate, iron, food safety)
• Guidance on diet and supplements during breastfeeding
• Official advice on foods to avoid in pregnancy (e.g. NHS, CDC, WHO)

Last updated: 20 February 2026. Content is for educational purposes only and does not replace medical advice. Always follow your midwife, doctor, or dietitian.