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Diet

Diet

A healthy varied diet is recommended in pregnancy including plenty of fruit, vegetables, carbohydrates, protein and dairy. You do not need to eat for two, but you may need to have regular healthy snacks as your body works to support the growing baby. There are some foods that you should avoid during pregnancy because they could make you unwell or harm your baby. Guidance around which foods to avoid can change as new evidence or research is found. Ask your midwife, or check on the related links below. Normal weight gain in pregnancy is between 10-12.5kg (22-28lb). Calculate your BMI (Body Mass Index) with the BMI calculator below, using your pre-pregnancy weight. If you start your pregnancy with a high BMI (more than 35) or low BMI (18 or less) your midwife or GP may give you special dietary advice about weight gain or loss.
BMI calculator Foods rich in iron Foods to avoid in pregnancy Healthy eating in pregnancy Nutrition in pregnancy How much weight should I gain in pregnancy? Weight management in pregnancy
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Improving your emotional wellbeing in pregnancy

Improving your emotional wellbeing in pregnancy

Pregnant woman smiling and holding her bump It may seem like everyone else is happy and coping, but it doesn’t mean they are. Lots of women feel low in pregnancy, but many women who feel down may try and hide it. Here are some tips to improve your emotional wellbeing:
Self-help Health and wellbeing in pregnancy plan When to get help Talking therapies
Contact my maternity unit
Net mums support Social media for making mum friends Eating disorders and pregnancy
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Health and wellbeing in pregnancy plan

Health and wellbeing in pregnancy plan

Use the Health and wellbeing in pregnancy plan in the Personalised care and support plans section of this app to help you identify your emotional and physical needs in pregnancy. Discuss your plan with your midwife or doctor at your antenatal appointments.
Health and wellbeing in pregnancy plan
In addition, you might find the link below helpful.
Pregnancy and post-birth wellbeing plan
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Self-help

Self-help

Exercise and eat well

Swimming, walking, running, dancing, yoga – whatever works for you – keep doing it through pregnancy. Exercise gives you a chance to focus on something different, and is great for you and your baby’s health. A surge of endorphins, or stress-relieving stretches, can help you feel good and sleep better. Good nutrition will keep you healthy and help your baby grow and develop.

Take time out for yourself every day

Do something you enjoy that’s just for you. For example:
  • take a warm bath
  • chill out to some music
  • close your eyes
  • gently massage your growing bump
  • keep a journal.
Choose whatever makes you feel peaceful. Doing this will also help your baby’s brain to develop. In Getting to know your baby you can read more about how building a relationship with your unborn baby can support wellbeing.
Getting to know your baby

Meditation, breathing techniques and hypnobirthing

Many women find meditation and breathing techniques not only help them to relax in pregnancy, but can also help to manage pain in labour. Ask your midwife what classes are available at your maternity unit.

Talk to someone you trust

Talk about how you’re feeling. Getting things off your chest and talking your worries through with an understanding and trustworthy friend, family member or colleague at work can make all the difference.

Ask for practical help from family or friends

If you’re struggling to cope physically or emotionally with your pregnancy – get some help. Whether it’s with housework, or shopping, or childcare (if you have other children), ask for help if you can. Try not to exhaust yourself and rest when you need to. If you do not have close supportive relationship, talk to your midwife about how you feel.
Healthy eating in pregnancy Hypnobirthing 
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Anxiety about childbirth

Anxiety about childbirth

Pregnant woman looking down anxiously at her bump For many women the thought of childbirth is anxiety-provoking and some might say that this is a normal response to an unpredictable event where the outcome is vitally important. However, for some women severe anxiety about childbirth can have a very negative impact on their experience of pregnancy and birth, this condition is sometimes known as tocophobia. Lots of women have some fears about giving birth, but you are more likely to have severe anxiety if:
  • you have had extensive gynaecological problems
  • fear of childbirth is in your family and you have heard frightening stories about birth from family
  • you have had an anxiety disorder
  • you have a strong need to remain in control at all times
  • you have had a previous traumatic birth
  • you experienced sexual abuse as a child
  • you have experienced sexual assault or rape
  • you have depression.

What should you do?

Tell your midwife or doctor about your fears, as early in your pregnancy as possible. They should refer you to a healthcare professional trained to support women who experience severe anxiety. Research shows that fears can be reduced with specific psychological and emotional support during pregnancy. They will also provide you with information about the risks and benefits of different modes of birth.

How can I help myself?

The earlier you can get help the better:
  • speak to your partner and family/friends if you feel comfortable doing so
  • read information from reliable sources – don’t rely on information from blogs or internet forums
  • arrange to visit the labour ward or birth centre so that you can become familiar with the environment
  • if you are concerned about coping with pain, discuss pain relief options with your midwife or doctor write a detailed birth plan in partnership with your birth partner and midwife.
You may benefit from talking therapies. Your midwife, obstetrician or GP can refer you or you can self-refer to your local Improving Access to Psychological Therapies (IAPT).
Talking therapies
Your health and wellbeing plan
Choosing to have a caesarean
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Emotional health during your pregnancy

Emotional health during your pregnancy

Pregnant woman talking to health professional It is not uncommon for mental health concerns to start during pregnancy, if you have any of the symptoms below at any point, speak to your midwife or doctor as soon as possible. If you are unwell they can arrange treatment to help. What to look out for:
  • feeling low or anxious most of the time, for more than two weeks
  • losing interest in things you normally like
  • having panic attacks
  • feeling worthless or guilty
  • losing your appetite
  • having unpleasant thoughts that keep coming back and you can’t control them
  • finding yourself repeating an action (like washing, checking, counting) to feel better
  • finding your thoughts race and you become extremely energetic and happy
  • feeling you are so afraid of giving birth that you don’t want to go through with it
  • continual thoughts that you are an unfit mother or that you’re not attached to the baby
  • thoughts about self-harm or suicide.
You should also tell your midwife or doctor if you have (or have had) an eating disorder, as you may benefit from additional support to deal with your body’s changes through pregnancy and beyond.
Mental wellbeing in pregnancy Mental health support
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Talking about your emotional health

Talking about your emotional health

Two women sitting together talking and smiling At your booking appointment, your midwife will ask you questions about your mental and physical health so that they can find out whether you need any extra support. Every woman is asked these questions. Even if you don’t have a specific mental health issue, it’s a good idea to talk to your midwife if you’re feeling anxious or feel like you are isolated and/or do not have support. Your midwife will ask you:
  • how you are feeling
  • whether you have or have ever had mental health concerns, such as bipolar affective disorder, schizophrenia or schizoaffective disorder, previous postpartum psychosis, severe depression or other psychotic illness
  • whether you have ever been treated by a specialist mental health service
  • whether a close relative has ever had severe mental illness during pregnancy or after birth.
It’s important to be honest with your midwife about how you feel. They won’t judge you, and they can help you get support or treatment if you need it. If your midwife thinks you need more support after talking to you, they will refer you to the most appropriate service for your needs such as talking therapies, a specialist midwife, specialist perinatal services or your GP.

Perinatal mental health teams

Community perinatal mental health teams support mothers who are experiencing moderate to severe mental health problems.  They also offer pre-conception advice to women with existing mental health problems who are planning a pregnancy. They are staffed by a range of professionals and offer family focused help. These teams work closely with maternity services, health visitors, talking therapies, GPs, other community services and third sector organisations.
Mental health in pregnancy
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Your emotional health and wellbeing in pregnancy

Your emotional health and wellbeing in pregnancy

Expecting a baby can be a joyful and exciting time. However, it is also common for pregnant women to experience anxiety, depression or emotional distress. As many as one in four women experience emotional difficulties during pregnancy. This can happen to anyone, explore the pages below to find out more about your emotional health and wellbeing. 
Portal: Mental health and wellbeing in your region
Contact my maternity unit
Talking about your emotional health Your emotional health during your pregnancy Anxiety about childbirth
Anxiety and coronavirus Coronavirus and your wellbeing Looking after your mental health during coronavirus outbreak Mental health problems and pregnancy Emotional preparation for families to be Best Beginnings: Out of the blue videos Eating disorders and pregnancy Pregnancy, birth and parenthood afer childhood sexual abuse Birth Companions – supporting pregnant and new mums in prison