How we developed our Mums-to-be meals?
We’ve created a collection of well-balanced meals that fit mums-to-be.
Everyone is different and food is just one facet of what to get right – so treat our meals as a guide and always seek proper medical advise.
See below on what we’ve based our nutritional guidelines on and some easy recommendations that you can add to any recipe to ‘boost’ it.
Let’s start with some top tips and then you can get into more detail below:
Top Food Tips for Mums-to-be.
Do…
Don’t…
Our sources:
Key Pregnancy Nutrition Guidelines from:
- NHS
- WHO
- Royal College of Obstetricians and Gynaecologists.
Find out More:
✅ Everyday Add-Ins to Support Pregnancy Health
These can be added to any dish to boost nutrition during pregnancy — without needing special recipes.
🥬 Spinach
→ Why: Rich in iron and folic acid — supports blood health and helps prevent neural tube defects.
→ How to use: Add to omelettes, curries, stews, or blend into smoothies.
→ Alternative: Use kale or spring greens.
🥚 Eggs
→ Why: Provide protein, vitamin D, and choline — vital for baby’s brain development and bone health.
→ How to use: Boiled, scrambled, or added to fried rice and stir-fries.
→ Alternative: Use tofu or dairy if avoiding eggs (ensure eggs are fully cooked).
🐟 Oily Fish (like salmon, sardines)
→ Why: High in omega-3 DHA — supports fetal brain and eye development.
→ How to use: Serve grilled, in pasta, or on toast.
→ Alternative: Flaxseed or algae oil for vegetarians.
🫘 Lentils & Beans
→ Why: Provide iron, fibre, and protein — support digestion and prevent anaemia.
→ How to use: Add to soups, chillis, or mash into patties.
→ Alternative: Try chickpeas, kidney beans, or tinned low-salt baked beans.
🧀 Fortified Dairy or Alternatives
→ Why: Rich in calcium and vitamin D — supports baby’s bone growth.
→ How to use: Add yogurt to snacks, sprinkle cheese on meals, or drink fortified milk.
→ Alternative: Use calcium-fortified plant-based options like soy milk or oat milk.
🥣 Whole Grains (like oats, wholemeal bread)
→ Why: Provide fibre, B vitamins, and energy — supports digestion and steady blood sugar.
→ How to use: Use in breakfast, sandwiches, or add to baking.
→ Alternative: Try quinoa, brown rice, or fortified cereals.