Pregnancy Justification

FiveDinners Pregnancy (Mums-to-be) Assessment Criteria

A Pregnancy suitable meal is one that is safe to eat during pregnancy and provides meaningful nutritional support for both mother and baby. It should contain adequate protein, plenty of vegetables and/or legumes, healthy fats, balanced carbohydrates, and at least one significant natural source of iron, iodine or folate, while avoiding foods that NHS guidance recommends pregnant women should not eat. The meal should also be nutritionally balanced, moderate in salt and saturated fat, and represent a complete meal rather than a snack or side dish.

1. Pregnancy-safe ingredients ✓

The recipe must not contain foods that the NHS advises pregnant women to avoid.

• Raw or undercooked meat
• Raw or undercooked poultry
• Raw shellfish
• High-mercury fish (e.g. shark, swordfish, marlin)
• Raw or lightly cooked eggs without the British Lion mark
• Unpasteurised milk or dairy
• Mould-ripened soft cheeses made from unpasteurised milk
• Liver and liver products
• Alcohol as an ingredient
• Excessive vitamin A sources

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2. Adequate protein ✓

Protein supports fetal growth, placental development and maternal tissue changes.

Target:

• Approximately 25–30g protein per serving, or enough to be considered a high-protein meal.

Examples:

• Chicken
• Fish (within NHS recommendations)
• Lean beef
• Eggs
• Beans
• Lentils
• Tofu

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3. Plenty of vegetables and/or pulses ✓

The recommended amount of vegetables, fruits per day is 5 portions (about 80g per portion = 400g per day). Recipes should include at least 1 portion of vegetables or pulses per serving, but we aim for more, 120g per main meal. If a recipe contains less than approximately 120g of vegetables across the entire recipe (excluding potatoes), FiveDinners recommends adding additional vegetables or fruit.

This provides:

• Folate
• Iodine
• Fibre
• Vitamin C
• Potassium
• Antioxidants

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4. Important pregnancy nutrients ✓

Recipes should naturally provide several nutrients that are particularly important during pregnancy, including:

• Folate
• Iron
• Calcium
• Iodine
• Choline
• Vitamin C
• Zinc
• Omega-3 fats (where appropriate)
• Fibre

A recipe does not need every nutrient but should contribute several.

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5. Healthy fats ✓

Preference is given to recipes containing predominantly unsaturated fats.

Examples:

• Olive oil
• Rapeseed oil
• Avocado
• Nuts and seeds (where allergy permits)
• Oily fish within NHS guidance

Limit:

• Large amounts of saturated fat
• Highly processed fried foods

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6. Balanced carbohydrates ✓

Meals should provide appropriate energy without being dominated by refined carbohydrates.

Preference is given to:

• Wholegrains
• Potatoes
• Brown rice
• Wholemeal pasta
• Beans
• Lentils

Meals consisting mainly of white bread, white pasta or white rice with little protein or vegetables do not qualify.

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7. Moderate salt and saturated fat ✓

Recipes should avoid being dominated by:

• Highly processed meats
• Excess salt
• Large amounts of butter or cream
• Deep-fried ingredients

Small amounts within an otherwise balanced meal are acceptable.

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8. Complete meal ✓

The recipe must provide a balanced meal rather than being:

• Mainly refined carbohydrates
• Mostly cheese
• Mostly pastry
• Primarily processed meat
• A dessert or side dish

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Where possible, FiveDinners recommends small practical changes (e.g. “add 200g spinach”) to ensure the recipe is suitable.

Sources

• NHS – Healthy eating in pregnancy; Foods to avoid in pregnancy; Eatwell Guide.
• NICE – Antenatal Care Guideline (NG201).
• UK Food Standards Agency (FSA) – Pregnancy food safety guidance.
• British Dietetic Association (BDA) – Food-based dietary guidance during pregnancy.
• British Nutrition Foundation (BNF) – Nutrition during pregnancy.

This approach is intentionally food-based and evidence-led. It does not suggest that individual foods or recipes prevent pregnancy complications or improve pregnancy outcomes. Instead, it assesses whether a recipe aligns with UK guidance for safe, balanced nutrition during pregnancy while supporting the increased nutritional needs of both mother and developing baby.