Pregnancy and breastfeeding

If you're trying to conceive, pregnant or breastfeeding, it's important to maintain a healthy, balanced diet

Pregnant woman with a chopping board and adding tomatoes to lettuce.

Advice about diet when pregnant and breastfeeding

Trying to make healthier food and drink choices can be challenging, but eating a balanced diet is the best way to stay healthy and support your baby’s growth and development.

A healthy, balanced diet consists of lots of fruit, vegetables and starchy carbohydrates plus some dairy and protein rich foods like beans, pulses, meat or fish - our top tips can help you to get the right balance of nutrients that you need. You don’t need to go on a special diet when pregnant, but our important advice will help support both you and your baby.

Folic Acid

If you're planning a pregnancy, you should take a 400 micrograms (400μg) folic acid supplement, once a day before trying for a baby (ideally for 3 months before) or as early as possible after a first positive pregnancy test, and until at least the 12th week of pregnancy. Some women may need to take a higher dose of folic acid (5mg) (5,000ug), each day until the 12th week of pregnancy, for example, those who have had a pregnancy impacted by neural tube defects, or those with certain medical conditions. If you are unsure whether this applies to you, please consult your GP or health visitor.

All pregnant women are entitled to free vitamins containing folic acid, vitamin C and vitamin D. Ask your midwife, health visitor or family nurse for more information.

News update: folic acid fortification

In the UK, non-wholemeal wheat flour is currently fortified by law with calcium carbonate, iron, niacin and thiamine. Under new requirements, non-wholemeal wheat flour will also be fortified with folic acid by law from December 2026, although fortification of some products is expected to start in autumn 2025. Find out more about the fortification of flour with folic acid and why it’s happening.

Vitamin D

It is recommended that pregnant and breastfeeding women take a daily 10μg (10 micrograms) vitamin D supplement all year round. In addition to pregnant women in Scotland, those who breastfeed and children under 3 years qualify for free vitamin D supplements. To learn more, you can visit our page on vitamin D.

Best Start Foods

In addition to free folic acid and vitamin D, you may also be eligible for a Best Start Foods payment card. This can help you buy healthy foods and drinks like milk, fruit and vegetables.

Healthy diets while pregnant and breastfeeding

It’s important to follow a healthy, balanced diet throughout your pregnancy - dieting to lose weight during pregnancy is not recommended.

By focusing on eating a wide range of foods every day, and taking the supplements recommended on this page, you can help ensure you and your baby get the nutrients you need. If in doubt, always ask your GP or health visitor for advice about your pregnancy, especially if you have any concerns about your weight or diet.

Further information

For more information on eating and drinking when you're pregnant or breastfeeding, including which foods and drinks to limit or avoid for the safety of you and your baby, you can visit these sites:

Breastfeeding and diet, alcohol and medication | Parent Club Healthy eating while feeding your baby Eating well in pregnancy

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