Healthy eating during pregnancy

World Food Day

Having a healthy, nutritious and well-balanced diet is always important for a person’s wellbeing. Even more so during pregnancy as the developing baby needs nutrients to grow and develop. The most important thing is to eat a variety of food groups during pregnancy, to make sure that all essential vitamins, minerals and nutrients are provided.

How does eating a well-balanced diet help my pregnancy?

A balanced and healthy diet can help reduce:

  • Premature birth
  • Low birth weight
  • Risk of gestational diabetes
  • Pregnancy or birth complications
  • Excess weight gain during pregnancy
  • Time and effort needed to lose the pregnancy weight after birth

How much more food will I need to eat during my pregnancy?

More calories are needed during the second and third trimester ­­– typically about 300 more calories a day. The exact number needed depends on your height, current weight and Body Mass Index (BMI) before pregnancy, activity levels, genetics, whether you are expecting twins or more, and your risk of having gestational diabetes. Your healthcare provider or a dietician will be able to let you know your individual requirements and what is best for you and your baby.

What foods are good for me and my baby?

  • Fruits and vegetables: They provide essential vitamins, minerals and are rich in antioxidants. They are also a great natural source of folate (folic acid) which is important for first trimester development as it can help reduce the risk of neural tube defects like spina bifida. Fruits and vegetables are also good for the immune system, digestion and can help prevent low birth weight. It’s important to wash them carefully before eating. Examples include broccoli and dark green vegetables like kale and spinach, as well as oranges, grapefruits, Brussel sprouts and avocados. Collards, turnip, spinach, cabbage and lettuce are good sources of iron which is instrumental during pregnancy and for general wellbeing. Legumes are also a great source of fiber and folate. Examples include lentils, beans, peas, chickpeas, peanuts and soybeans.
  • Grains: They are the main source of energy for the body, as they can be very fulfilling and are rich in vitamins and fibers. Examples include bread, rice, pasta, cornmeal, and cereal. Whole grains like quinoa and oats are packed with fiber and vitamins and are rich in vitamin B, magnesium and fiber. Folic acid can also be found in fortified bread and cereal to help women receive their daily recommended amount.
  • Protein: Meat, like chicken, pork and beef are rich in choline – which is good for brain development ­­­– vitamin B and iron. Iron helps reduce anemia complications and the risk of premature birth and low birth weight, as well as fatigue and weakness. Fish like salmon that isn’t high in mercury are beneficial as it contains vitamin D and omega-3 fatty acids which are helpful for fetal brain and eye development. Good vitamin D levels can also help reduce the risk of preeclampsia. Eggs are also a great source of protein and they contain many different nutrients.
  • Dairy: Milk, hard cheeses that are made from pasteurized milk and yoghurt contain calcium, protein and vitamins that are needed for the baby’s growth and development. Probiotics that are found naturally in dairy or taken supplementally form can help reduce the risk of preeclampsia and gestational diabetes.

What foods should I avoid during my pregnancy?

  • Meat liver, cured meats, raw, rare or undercooked meat and uncooked seafood because of contamination risk with bacteria, toxoplasmosis and salmonella.
  • Soft cheeses like brie, camembert and blue cheese – although they are safe to eat if they are thoroughly cooked­­­. Soft cheeses contain more moisture than hard cheeses so they can be an ideal environment for harmful bacteria.
  • Raw or partially cooked eggs.
  • Fish that is high in mercury levels, such as shark, swordfish or marlin.
  • Raw shellfish, like mussels, crab or clams.
  • Unpasteurized milk as it may contain listeria, a harmful bacteria that even though its rare, can cause miscarriage.
  • Smoking, drug use and alcohol consumption.

Reducing caffeinated beverages is recommended to avoid a low birthweight. Foods that are high in fat, sugar and salt, as well as fizzy drinks should ideally be limited, but they can still be part of a well-balanced diet when taken in moderation.

Prenatal vitamins with folic acid, staying hydrated by drinking plenty of water and exercising regularly are also important to make sure that the developing baby has the best building blocks for life. Attending the prenatal appointments and taking the recommended screening tests are essential for checking the growth of the developing baby and help you have a healthy pregnancy.

Always discuss any worries or concerns you may have regarding dietary intake and nutritional status with your healthcare provider or a dietary specialist.

Compiled using information from:

View All Posts

NIPD Genetics - Privacy Policy

General Statement

This Privacy Policy applies only to and its subdomains (hereafter collectively referred to as “Sites") that link to this policy. NIPD Genetics Sites are owned by NIPD Genetics Public Company Ltd and are operated by NIPD Genetics Public Company Ltd and on occasion by a third-party that is responsible for the technical maintenance of the Sites.

If, you do not agree with this Privacy Policy, please do not access or use any of NIPD Genetics Sites.

NIPD Genetics values your interest in NIPD Genetics, its products and its services. NIPD Genetics takes the protection of your data seriously.

Personal data for purposes of this Privacy Policy, is any information by which you can be individually identified, including, but not limited to, your name, profession, address, e-mail address, and telephone number.

You may contact NIPD Genetics Public Company Ltd at
NIPD Genetics Public Company Ltd
Neas Engomis 31
Engomi, Nicosia
2409, Cyprus

NIPD Genetics Data Protection Officer can be reached at

This Privacy Policy applies only to the Sites as defined above and which are operated by NIPD Genetics. The NIPD Genetics Privacy Policy seeks to inform the users of its Sites of the following:

NIPD Genetics will not use or share your information with anyone, except as described in this Privacy Policy. This Privacy Policy does not apply to any information we might collect by other digital and offline means and or from other digital and offline sources. The use of information collected through our Sites shall be limited to the purposes under this Privacy Policy and our Terms of Use to customers.

This page informs you of our policies regarding the collection, use, and disclosure of personal data when you use our Sites and the choices you have associated with that data.

We use your data to provide and improve the Sites. By using the Sites, you agree to the collection and use of information in accordance with this policy. Unless otherwise defined in this Privacy Policy, terms used in this Privacy Policy have the same meanings as in our Terms and Conditions, accessible from

Type of personal information NIPD Genetics may collect through its Sites

Information Collection And Use

We collect several different types of information for various purposes to provide and improve our Sites and services to you.

Personal Data

While using NIPD Genetics Sites, you may be asked to provide NIPD Genetics certain personally identifiable information that can be used to contact or identify you ("Personal Information"). Personal Information that might be used to identify you includes, but is not limited to:

If you send us a query via our Contact us form, your email address, the content and any follow up emails are retained indefinitely.

Cookies and Usage Data

Usage Data

We may also collect information how the Sites are accessed and used ("Usage Data"). This Usage Data may include information such as your computer's Internet Protocol address (e.g. IP address), browser type, browser version, the pages of our Sites that you visit, the time and date of your visit, the time spent on those pages, unique device identifiers and other diagnostic data.

Tracking & Cookies Data

We use cookies and similar tracking technologies to track the activity on our Sites and hold certain information.

Cookies are files with small amount of data which may include an anonymous unique identifier. Cookies are sent to your browser from a website and stored on your device. Tracking technologies also used are beacons, tags, and scripts to collect and track information and to improve and analyze our Sites.

You can instruct your browser to refuse all cookies or to indicate when a cookie is being sent. However, if you do not accept cookies, you may not be able to use some portions of our Sites.

Examples of Cookies we use:

Session Cookies. We use Session Cookies to operate our Sites.

Preference Cookies. We use Preference Cookies to remember your preferences and various settings.

Security Cookies. We use Security Cookies for security purposes.

Visitor behavior cookies. To understand how visitors use and navigate the Sites

Keyword cookies. To understand how visitors discover the Sites.

Use of Data uses the collected data for various purposes:

Transfer of Data

Your information, including personal data, may be transferred to — and maintained on — computers located outside of your province, country or other governmental jurisdiction where the data protection laws may differ than those from your jurisdiction.

If you are located outside Cyprus and choose to provide information to us, please note that we transfer the data, including personal data, to Cyprus and process it there.

Your consent to this Privacy Policy followed by your submission of such information represents your agreement to that transfer. will take all reasonable steps necessary to ensure that your data is treated securely and in accordance with this Privacy Policy and no transfer of your personal data will take place to an organization or a country unless there are adequate controls in place including the security of your data and other personal information.

Disclosure of Data

NIPD Genetics complies with the protection of personal data regulation and will not sale or trade your personal data.

NIPD Genetics may disclose your personal data in the good faith belief that such action is necessary to:

Security of Data

The security of your data is important to us, but remember that no method of transmission over the Internet, or method of electronic storage is 100% secure. While we strive to use commercially acceptable means to protect your Personal Data, we cannot guarantee its absolute security.

Service Providers

We may employ third party companies and individuals to facilitate, maintain or operate our Sites ("Service Providers"), to provide the SItes on our behalf, to perform service-related services or to assist us in analyzing how our Sites is used.

These third parties have access to your Personal Data only to perform these tasks on our behalf and are obligated not to disclose or use it for any other purpose.


We may use third-party Service Providers to monitor and analyze the use of our Sites.

Google Analytics

Google Analytics is a web analytics service offered by Google that tracks and reports website traffic. Google uses the data collected to track and monitor the use of our Service. This data is shared with other Google services. Google may use the collected data to contextualize and personalize the ads of its own advertising network.

You can opt-out of having made your activity on the Service available to Google Analytics by installing the Google Analytics opt-out browser add-on. The add-on prevents the Google Analytics JavaScript (ga.js, analytics.js, and dc.js) from sharing information with Google Analytics about visits activity.

For more information on the privacy practices of Google, please visit the Google Privacy & Terms web page

Access to your personal data, correction, deletion, and Opting Out

You have the right to review, update or delete any of your personal data by sending a request at NIPD Genetics Personal Data Officer

Links to Other Sites

Our Sites may contain links to other sites that are not operated by us. If you click on a third-party link, you will be directed to that third party's site. We strongly advise you to review the Privacy Policy of every site you visit.

We have no control over and assume no responsibility for the content, privacy policies or practices of any third-party sites or services.

Children's Privacy

Our Service does not address anyone under the age of 18 ("Children").

We do not knowingly collect personally identifiable information from anyone under the age of 18. If you are a parent or guardian and you are aware that your Children has provided us with Personal Data, please contact us. If we become aware that we have collected Personal Data from children without verification of parental consent, we take steps to remove that information from our servers.

Changes to This Privacy Policy

We may update our Privacy Policy from time to time. We will notify you of any changes by posting the new Privacy Policy on this page.

We will let you know via email and/or a prominent notice on our Service, prior to the change becoming effective and update the "effective date" at the top of this Privacy Policy.

You are advised to review this Privacy Policy periodically for any changes. Changes to this Privacy Policy are effective when they are posted on this page.

Contact Us

If you have any questions about this Privacy Policy, please contact

Ok got it!