Optimum diet during pregnancy

Your pre-pregnancy BMI will generally give you an indication of how much weight you should gain during pregnancy. It is not true that you need to eat for two! For example, if your BMI is in the obese range (>29), you should only really gain between 6-8kg. However, if your BMI is normal (19.8-26), you may need to gain between 11.5kg-16kg.

A good daily strategy to follow to provide an appropriately balanced and low-GL diet of approx 2,200kcal if your BMI is normal includes:

  • 3-4 palm-sized servings of concentrated lean protein
  • 6 servings of vegetables (majority non-starchy)
  • 3 servings of fruit
  • 3-4 palm-sized servings of low-GL wholegrains/legumes
  • 2 tbsp of healthy oils plus a small handful of nuts/seeds
  • 2 servings of dairy or alternatives