Why nutrition matters before and during pregnancy
Nourishment for your body and your journey
Whether you’re preparing for pregnancy, newly pregnant, or further along – the way you nourish your body can make a meaningful difference to your health and how you feel day to day.
Pregnancy increases your body’s need for certain nutrients like folate, iron, iodine, and omega-3s. Meeting these needs through food first helps support your energy, digestion, and overall wellbeing, while also providing the building blocks your baby needs for healthy growth and development.
Without a plan, it’s easy to miss key nutrients or feel unsure about which foods are safe and beneficial at each stage. A personalised approach gives you clarity, confidence, and practical strategies to make healthy eating feel simple and sustainable.
Stages I can support you through
Everyone’s journey to and through pregnancy is unique – and the support you need can change from one stage to the next.
Nutrition plays a powerful role in how you feel – your energy, comfort, and overall wellbeing. Whether you’re preparing your body for pregnancy, navigating the changes of each trimester, or looking ahead to postpartum recovery, here are some of the stages I can guide you through:
Preparing for pregnancy
We’ll focus on building nutrient stores, supporting your cycle, and creating a food routine that gives your body the best foundation for conception.
Supporting digestion and comfort
From bloating to constipation and reflux, digestive changes are common. Together, we’ll find small adjustments that help you feel more comfortable day to day.
Managing nausea and food aversions
If eating feels like a struggle, we’ll work through practical, gentle options to help you maintain energy and nourishment while your symptoms settle.
Eating for energy and steady blood sugar
We’ll build meals and snacks that support your mood, reduce crashes, and help you feel more stable and energised – even on low-sleep days.
Meeting your growing nutrient needs
Your body needs more of key nutrients like iron, iodine, omega-3s, and folate. I’ll help you meet these through food first – and supplements only when needed.
Preparing for birth and postpartum
As your due date approaches, we’ll look at simple nutrition strategies to support recovery, milk supply (if breastfeeding), and your ongoing energy and wellbeing.
Working together
Every pregnancy journey is different – and so is my approach. Whether you’re planning ahead, in your first trimester, or further along, we’ll create a plan that meets you where you’re at and adapts as your needs change.
We’ll start with a one-on-one consultation (online or in-person), where I’ll learn more about you – your health history, current habits, symptoms, preferences, and any medical guidance you’ve been given. From there, I’ll create a personalised plan that’s both evidence-based and realistic for your lifestyle.
Throughout your pregnancy, I’ll be here to guide you with check-ins, updates, and adjustments. This could include meal ideas, recipes, shopping tips, symptom support, and – when needed – supplement guidance or testing, always in line with safe practice.
Value of personalised dietary guidance
Pregnancy and pre-natal nutrition are about more than just eating well – they’re about supporting your body through one of the most important (and demanding) chapters of your life.
Pregnancy brings unique changes to your body – and each stage comes with different nutrient needs and challenges. Here’s how personalised support can make a difference from pre-conception through to the final trimester:
Pre-natal – building strong foundations
Before pregnancy, your body benefits from having healthy nutrient stores. Folate levels, for example, are most important in the first 12 weeks of pregnancy – often before you even know you’re pregnant. With tailored pre-natal nutrition, we focus on:
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Meeting folate, iron, and iodine needs through food first
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Creating balanced eating patterns that support cycle health
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Learning safe, sustainable habits you can carry into pregnancy
First trimester – managing symptoms while meeting needs
Nausea, fatigue, and food aversions can make eating well a challenge. Even so, your body’s demand for certain nutrients – like vitamin B6 and iron – increases. With personalised guidance, we can:
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Identify tolerable, nutrient-dense foods that work for you
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Suggest meal timings to reduce nausea + stabilise blood sugar
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Keep hydration and gentle digestion support on track
Second trimester – Supporting growth and energy
Energy demands increase as your baby grows, along with needs for protein, calcium, and omega-3s. This is often the stage when reflux or constipation can begin. Your plan might include:
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Balancing meals for steady energy and reduced mood swings
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Adjusting fibre and fluid for digestion comfort
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Adding omega-3–rich foods to support development
Third trimester – Preparing for birth and recovery
The final stage brings the highest energy needs, plus preparation for labour and recovery. Iron requirements peak, and comfort can be affected by reflux, bloating, and reduced stomach space. We’ll focus on:
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Iron-rich foods paired with vitamin C for better absorption
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Easy-to-digest meals and snacks that still meet nutrient needs
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Recovery-focused nutrition and, if breastfeeding, milk supply support
And why choose to work with me
I’m Niki – a Registered Dietitian and Nutritionist, registered with the Health and Care Professions Council (HCPC). I’m also a mum of three, so I understand the balance between realistic eating and evidence-based nutrition.
I’ll help you create a plan that adapts to your stage, symptoms, and lifestyle, so you feel supported from pre-natal to postpartum.
FAQs
When should I start pre–natal nutrition support?
If you’re planning a pregnancy, starting 3–6 months ahead can give your body time to build nutrient stores and establish healthy habits. If you’re already pregnant, it’s never too late — we’ll focus on your current stage and what will make the most difference now.
Is it safe to change my diet during pregnancy?
Absolutely – when it’s done in a way that’s gentle, balanced, and tailored to your needs. I’ll make adjustments gradually, focusing on safe, evidence–based changes that support both your wellbeing and your baby’s development.
Can you work alongside my midwife or GP?
Yes – I often collaborate with healthcare providers to make sure your nutrition plan supports any medical advice or tests you’ve been given. This ensures everything we do is safe, consistent, and in your best interest.
