Eating Well In Pregnancy

Research has shown that the first 1,000 days of life, from conception to a child’s second birthday, are the most significant for health and development. A mum-to-be who eats a healthy, varied diet can have a positive impact on the lifelong health and eating habits of her child.

For the first two trimesters, a healthy balanced diet made up of fruit and vegetables, protein-rich foods, dairy foods and unrefined carbohydrates, like whole grains, will provide all the nutrients your growing baby needs, from Vitamin A to Zinc.

Dr Rana Conway, a Registered Nutritionist and leading expert on nutrition in pregnancy, is working with baby and toddler food brand Organix to help mums-to-be avoid junk food and enjoy good food during their pregnancy, with simple and practical advice at every stage, and delicious, healthy recipes for each trimester – and once baby is born. Together, they have launched The Organix Little Book of Good Food – Bump to Baby which covers advice on a healthy diet to nourish your growing baby, ideas on how to cope with food cravings, and useful tips on how you can avoid the junk.


You can download your free copy at

Tasty And Healthy Pregnancy Recipes

  • FIRST TRIMESTER If you’re suffering with morning sickness, food can be a bit of a challenge in the first trimester. Try Dr Rana Conway’s banana bread mid-morning to keep you going. It’s packed with bananas, has eggs and nuts for protein, is made with wholemeal flour to boost your fibre intake, and there’s no added refined sugar.
  • SECOND TRIMESTER You’ve probably got your appetite back, but might be missing soft cheeses and cured meats – the good news is you can eat them as long as they’re cooked thoroughly. Try Dr Rana Conway’s roast vegetable and goat cheese pizza – simple, tasty and only takes half an hour to make, bake and serve. With roast vegetables and tangy goats’ cheese, it’s a great alternative to shop bought pizzas which are often overloaded with cheese and may contain artificial or unnecessary additives.
  • THIRD TRIMESTER If your tummy is feeling squashed, smaller regular, light meals can be more comfortable than big, heavy ones. Try Dr Rana Conway’s breakfast bruschetta – these tasty granary rolls topped with creamy spinach are delicious for breakfast, lunch or supper.

Junk Food Swaps To Keep Cravings Under Control

Mums-to-be often develop a sweet tooth or crave salty snacks during pregnancy, but there is no evidence that your body needs what you crave. Dr Rana Conway says, “The problem with eating more junk food is that you end up eating less of the good stuff. Plus, when mums-to-be eat a high Glycaemic Index (GI) diet – and most junk foods are high GI foods – babies in the womb are exposed to slightly higher levels of glucose. So why not try a junk food swap to help keep cravings under control?


Mum-To-Be And Bump Boosting Foods

  • BROCCOLI: rich in iron and a good source of Vitamin C, which helps iron absorption. Also low in fat and high in folate.
  • HIGH FIBRE CEREALS: a good start to the day and ideal for snacking, the fibre will help keep your digestive system working well (most cereals have added vitamins and iron, but watch out for added sugar).
  • BANANAS: a great source of potassium to help regulate blood pressure and prebiotics (carbohydrates that friendly gut bacteria feed on).
  • SALMON: packed with long-chain omega 3s for your baby’s brain and eye development.
  • BERRIES: full of antioxidants that may help reduce the risk of pre-eclampsia and your baby’s risk of allergies.

For more advice, tips and delicious pregnancy recipes from Dr Rana Conway, download your free copy of the Organix Little Book of Good Food – Bump to Baby .



  1. 9 December, 2015 / 9:20 am

    My cousin is pregnant with twins and she has been asking me a lot about what she should be eating as she doesn’t feel like she is getting all the tips and tricks out there. I am sending this post to her as I think it what she needs to know on top of her doctor’s and midwife advice
    Miranda recently posted…WEEK 57: PERSONAL CONFESSIONS ~ DEBT IS NO SMALL MATTER 9My Profile

  2. 9 December, 2015 / 11:53 am

    What a great blog post, was looking for this type of stuff when I was pregnant as you don’t always get the answers you are looking for from the Midwives and Doctors as they are so busy and understaffed.

  3. 9 December, 2015 / 1:38 pm

    I like the sound of the goats cheese and vegetable pizza during the second trimester. It is so important to remember that you are eating for two and therefore need more nutrients.
    Ana De- Jesus recently posted…ColourblockingMy Profile

  4. 9 December, 2015 / 3:31 pm

    Great ideas here for healthy eating during pregnancy. I love the swaps. I tried to do that too – the banana & yogurt is really lovely. Sometimes you’ve gotta have a chocolate though lol
    Becky, Cuddle Fairy recently posted…Irish Driving HabitsMy Profile

  5. 9 December, 2015 / 9:28 pm

    I was so bad when I was pregnant. I was on a diet when I fell pregnant, and then just got hungry and craved general food I wish I’d had more willpower…would definitely have helped me to lose the weight afterwards.
    Emma T recently posted…Farm animal ownership at the age of fourMy Profile

  6. 10 December, 2015 / 6:38 am

    I’m 19 weeks and have found my diet slipping – craving sugar and junk food both of which I limit but eat more than I would normally! I am downloading this today, thank you for the kick to get back on track xx
    Mudpie Fridays recently posted…Christmas Books with Miles KellyMy Profile

  7. Zena's Suitcase
    10 December, 2015 / 9:26 pm

    These are great tips, it’s so important to look after yourself in pregnancy and eat well for you and baby

Leave a Reply

Your email address will not be published. Required fields are marked *

CommentLuv badge