Food First: The Missing Conversation in Pregnancy Care

When someone tells their GP they are planning a pregnancy or have just found out they are pregnant, the nutrition conversation is often brief. A quick check on folic acid, a leaflet or link about foods to avoid, and that’s usually where it ends.

But pregnancy is not just about avoiding harm. It is about actively nourishing the mother and the baby for the next nine months and beyond.

Pregnancy significantly increases nutritional demands. The nutrients a mother consumes support her own health while shaping fetal growth, brain development and long-term health outcomes for her baby. While prenatal supplements can be helpful, they should act as a safety net rather than the main strategy. Nutrient-dense food needs to be at the centre of the conversation.

Ideally, nutritional preparation begins at least three months before conception. Early pregnancy often brings nausea, vomiting and food aversions, which can limit intake and rapidly deplete nutrient stores. Building reserves ahead of time helps buffer against these challenges and supports both mother and baby during the critical first trimester.

Below are some of the most important nutrients to focus on before and during pregnancy, why they matter, and the foods that provide them.

Vitamin B12, Folate and Choline

Supporting methylation and early development

Methylation is a key process that supports DNA formation, gene regulation, detoxification and nervous system development. During pregnancy, efficient methylation is essential for neural tube development and placental health.

Folate supports DNA synthesis and helps reduce the risk of neural tube defects.
Vitamin B12 works alongside folate to support red blood cell production and neurological function.
Choline plays a major role in fetal brain development and gene expression.

Food sources to prioritise
Vitamin B12: eggs, dairy products, grass-fed beef, liver, fish and shellfish
Folate: lentils, chickpeas, leafy greens, asparagus and avocado
Choline: egg yolks, beef liver, salmon, chicken and soybeans

Omega-3 Rich Foods

Building the brain and nervous system

DHA and EPA are long-chain omega-3 fats that are critical for fetal brain, eye and nervous system development.

They support brain and retinal development, may reduce the risk of preterm birth, and support maternal mood and cognitive health.

Food sources to prioritise
Oily fish such as salmon, sardines, mackerel, herring and anchovies
Pasture-raised eggs, which provide smaller amounts

Selenium and Zinc Rich Foods

Thyroid and immune support

The thyroid plays a central role in metabolism, energy production and hormone balance. During pregnancy, thyroid demands increase significantly.

Selenium supports thyroid hormone conversion and antioxidant defence.
Zinc is essential for cell growth, immune function and hormone production.

Food sources to prioritise
Selenium: Brazil nuts, one to two per day is sufficient, eggs, seafood and sunflower seeds
Zinc: red meat, poultry, oysters, pumpkin seeds and lentils

Dairy Foods

Calcium, iodine and fat-soluble vitamins

When well tolerated, dairy foods provide several nutrients that are particularly valuable during pregnancy.

Calcium supports fetal bone, tooth, muscle and nervous system development while protecting maternal bone health.
Vitamin K2 helps direct calcium into bones and teeth.
Fat-soluble vitamins A, D and E support immune function, hormone production and cell growth.
Iodine is essential for thyroid hormone production and fetal brain development.
Probiotics support gut health and immune function.

Food sources to prioritise
Milk
Yoghurt and kefir
Cheese, particularly hard cheeses

Iron Rich Foods

Oxygen delivery and energy

Iron requirements increase significantly during pregnancy due to expanded blood volume and increased oxygen demands.

Adequate iron helps prevent iron-deficiency anaemia, supports oxygen delivery to the baby, reduces fatigue and supports immune health.

Food sources to prioritise
Red meat and liver
Poultry
Lentils and beans
Spinach and leafy greens, paired with vitamin C rich foods to improve absorption

Fibre Rich Foods

Gut health and blood sugar balance

Hormonal changes during pregnancy can slow digestion, making fibre intake especially important.

Fibre supports regular bowel movements, feeds beneficial gut bacteria and helps stabilise blood sugar levels.

Food sources to prioritise
Vegetables, especially leafy greens and cruciferous vegetables
Berries
Chia seeds and flaxseeds
Beans and lentils

Glycine and Collagen Rich Foods

Supporting tissues and recovery

As pregnancy progresses, connective tissues stretch and remodel. Glycine, an amino acid found in collagen-rich foods, becomes increasingly important.

These foods support skin, joints and connective tissue, may help with sleep and nervous system balance, and can aid postpartum recovery.

Food sources to prioritise
Bone broth
Slow-cooked meats
Collagen-rich cuts such as shanks, oxtail and skin-on poultry
Gelatin

A Whole Food Approach to Pregnancy Nutrition

When tolerated, a whole food diet is one of the most effective ways to meet increased nutritional needs during pregnancy. Whole foods naturally increase nutrient density, limit ultra-processed foods and provide vitamins, minerals, fats and proteins in forms that work together.

Nutrients in food act synergistically to support absorption and utilisation in ways supplements cannot fully replicate. A food-first approach also encourages greater awareness of food sourcing, storage and preparation, which is particularly important during pregnancy.

For clear, evidence-based guidance on foods to avoid during pregnancy and how to reduce the risk of foodborne illness, the HSE.ie website provides up-to-date and practical information that every expectant parent should be familiar with.

Vegetarian and vegan diets can support a healthy pregnancy, but they require careful planning. Working with a qualified healthcare professional or nutritionist can help ensure both mother and baby meet their nutritional needs.

Final Thoughts

Supplements can be valuable when dietary intake is limited, but they should not replace a nutrient-dense diet. Supplement use should always be discussed with a doctor or qualified healthcare professional.

Focusing on nourishing foods at least three months before conception helps build nutrient reserves and supports optimal fetal development, particularly during early pregnancy when intake may be compromised.

Food first whenever possible. Supplements as support when needed. Personalised care throughout pregnancy.