The Best Nutrition For A Healthy Pregnancy

Pregnancy is a powerful and transformative time.What you eat during pregnancy plays an important role in supporting your own wellbeing now, while also helping to nurture your baby’s growth and development.

That said, pregnancy nutrition isn’t about being perfect. It’s about doing the best you can, most of the time, with the energy, appetite, and support you have.

Why Nutrition Matters in Pregnancy

As your body works hard to grow your baby, the right nutrients help support:

• Your baby’s development - including their brain, organs, and bones

• Your own health - supporting energy levels, digestion, and overall wellbeing

• Sustained energy - pregnancy places extra demands on your body

• Preparation for breastfeeding - nutritional stores built during pregnancy can support the months ahead

Small, consistent nourishing choices really do add up over time.

What to Focus on Pregnancy

Rather than strict rules, aim for nutrient-dense foods when you can - and flexibility when you need it.

Fruits and Vegetables:

Fruits and vegetables provide essential vitamins, minerals, fibre, and antioxidants to support a healthy pregnancy.

• Aim for a variety of colours

• Fresh, frozen, and blended all count

• Smoothies are a helpful option on low-energy or low-appetite days

Blending fruit and vegetables into a smoothie can be an easy way to nourish your body when cooking feels hard.

Protein:

Protein needs increase during pregnancy to support your baby’s growth and your changing body.

Good sources include:

• Eggs

• Legumes, lentils, tofu and tempeh

• Nuts and seeds

• Low-mercury fish and lean meats

• The In Shape Mummy Pregnancy Superfood Health Shake is a convenient option

Calcium & Healthy Fats

Calcium supports your baby’s bone development, while healthy fats support brain and nervous system development.

Include foods such as:

• Fortified plant milks, tofu, almonds, leafy greens

• Avocado, nuts, seeds, chia and flaxseeds

Whole Grains:

Whole grains provide fibre and sustained energy, helping support digestion and fullness.

Examples include:

• Oats

• Brown rice

• Quinoa

• Wholegrain breads and cereals

Foods to Be Mindful Of During Pregnancy

Some foods are best limited or avoided to protect your baby, including:

• High-mercury fish

• Raw or undercooked meats, eggs, and seafood

• Unpasteurised dairy products and juices

• Alcohol (avoid completely)

• Excess caffeine

If you’re unsure about a specific food, your healthcare provider can offer personalised guidance.

Key Nutrients to Support Pregnancy

Folate/Folic Acid

• Vital for preventing neural tube defects in your baby.

• Found in leafy greens, beans, fortified cereals, and supplements.

Iron

• Supports increased blood volume and helps to prevent anemia.

• Found in lentils, spinach, lean meats, and fortified grains.

Omega-3 Fatty Acids

• Supports baby's brain and eye development.

• Found in flaxseeds, chia seeds, walnuts, salmon and algae-based supplements.

Calcium

• Supports bone health

• Found in plant-based options like almonds, tofu, and fortified non-dairy milks and In Shape Mummy Pregnancy Superfood Health Shake.

Vitamin D

• Helps the body absorb calcium and supports immune health.

• Found in fortified plant milks and through safe sun exposure.

Fiber

• Supports digestion and comfortn.

• Found in whole grains, fruits, vegetables, psyllium husks and In Shape Mummy Pregnancy Superfood Health Shake.

Protein

• Supports growth and repair
• Found meat, lentils, chickpeas, tofu, quinoa, nuts and In Shape Mummy Pregnancy Superfood Health Shake.

Do I Still Need Prenatal Vitamins?

Yes. Prenatal vitamins provide important nutrients such as folic acid and iron that can be difficult to get in sufficient amounts from food alone.

Prenatal vitamins work best when combined with a nourishing, balanced diet that includes adequate protein, fibre, and whole foods.

How Does the In Shape Mummy Pregnancy Superfood Health Shake Fit In?

While prenatal vitamins cover many key nutrients, they don’t provide protein or certain wholefood nutrients needed during pregnancy.

The Pregnancy Superfood Health Shake complements your diet and prenatal vitamins by providing:

• Plant-based protein to support your baby’s growth and your changing body

• Wholefood nutrients sourced from superfoods

• Digestive and morning-wellness support to help you feel your best

It’s designed to support you on days when eating well feels harder

Common Challenges During Pregnancy

Morning Sickness

Nausea can make eating difficult. Small, frequent meals and gentle foods may feel more manageable.

Food Cravings and Aversions

Cravings and aversions are common. Aim for balance where you can, and be kind to yourself when things aren’t perfect.

Fatigue

Low energy can make cooking and meal planning feel overwhelming. Simple meals and easy options can help support nourishment during these phases.

A Gentle Note on Dieting & Weight Gain

Pregnancy is not the time for dieting or restricting food. Doing so can affect both your health and your baby’s development.

Instead, focus on:

• Nourishing meals and snacks

• Gentle, appropriate movement

• Supporting your body rather than controlling it

Healthy weight gain during pregnancy varies from person to person and is best discussed with your healthcare provider.

Hydration During Pregnancy

Staying hydrated is just as important as eating well during pregnancy. Proper hydration supports amniotic fluid levels, digestion, circulation, and can help reduce headaches, fatigue, and constipation.

Water is your best choice most of the time. Coconut water, sparkling water with a squeeze of lemon or lime, or Pregnancy Teas can also make hydration more enjoyable.

A gentle reminder: not all “hydration drinks” are created equal - some are more like expensive flavoured cordial and don’t provide true hydration.

Sip fluids regularly throughout the day and listen to your body. Thirst, darker urine, or headaches can be signs you need more fluids.

The Takeaway

You don’t need to eat perfectly to support a healthy pregnancy.

Every nourishing choice - whether it’s a meal, a snack, or a smoothie - is a way of supporting your baby and yourself.

Focus on balance, flexibility, and compassion. Pregnancy is a time when your body is doing something extraordinary, and it deserves care and support along the way.