Pregnancy Nutrition: What to Eat for a Healthy Bump

What you eat during pregnancy directly affects your baby's development and your own health. But pregnancy nutrition doesn't have to be complicated. Here's a simple guide to eating well for two.

Key Nutrients During Pregnancy

Folate / Folic Acid

Critical in the first trimester for preventing neural tube defects. Found in leafy greens, legumes, and fortified cereals — and in your prenatal supplement.

Iron

Your blood volume increases by 50% during pregnancy, so iron demand rises significantly. Sources include red meat, spinach, lentils, and fortified foods. Pair with vitamin C to improve absorption.

Calcium

Essential for your baby's bone and teeth development. Dairy, almonds, tofu, and leafy greens are great sources.

Omega-3 (DHA)

Supports brain and eye development. Found in oily fish (limit to 2 servings per week), walnuts, and flaxseed. A DHA supplement is worth discussing with your doctor.

Protein

Needed for tissue growth. Aim for 70–100g per day from eggs, poultry, legumes, and dairy.

Foods to Avoid During Pregnancy

• Raw or undercooked meat, fish, and eggs
• High-mercury fish (shark, swordfish, king mackerel)
• Unpasteurised dairy and soft cheeses
• Deli meats unless heated to steaming
• Alcohol (no safe amount is established)
• High-caffeine beverages (limit to 200mg/day)

Staying Active Alongside Good Nutrition

Nutrition and movement work together. The BellyBloom Active Set from Cradle is designed for comfortable prenatal exercise — so you can support your nutrition goals with gentle, consistent activity.

Explore our Maternity Collection to support your whole pregnancy journey.