Pregnancy and breastfeeding

If you are trying to conceive, you are pregnant or you are breastfeeding, it is advised that you eat a healthy balanced diet. However, there are certain foods that pregnant and breastfeeding women should avoid, and certain vitamin supplements that are recommended.

Trying to make healthier food and drink choices is not easy, in amongst busy lives, with lots going on. It's easiest to make a change when something is important to you and you are confident that you can. The tips in website might help you decide on one or two small changes you can make when you are pregnant, but the most important thing is going at your own pace and not adding extra pressure on yourself.

Folic acid

If you are planning a pregnancy, you should take a daily 400μg (400 micrograms) folic acid supplement from the time you stop using contraception until the 12th week of pregnancy. Some women may need to take 5mg of folic acid each day until the 12th week of pregnancy, so you should speak to your GP or midwife.

All pregnant women are entitled to free vitamins containing folic acid, vitamin C and vitamin D. You don’t have to qualify for these - just ask your midwife.

Vitamin D

It is recommended that pregnant and breastfeeding women take a daily 10μg ( 10 micrograms) vitamin D supplement all year round.

Vitamin D

For information on eating and drinking when you are pregnant or breastfeeding you can visit these sites:

Looking after yourself and your growing baby | Ready Steady Baby! (

Breastfeeding | Ready Steady Baby! (

Making a change

How to make small, manageable changes to what you eat and drink.

Make a change