Eating well in pregnancy is simpler than the internet makes it sound. You do not need a special diet, expensive foods or a long list of restrictions. What you do need is a reasonable, varied diet and the right supplements — and this guide covers both.

First, a word about food myths

In Sri Lanka there are many long-held beliefs that certain foods cause miscarriage or harm the baby. These beliefs are not supported by evidence, and they do genuine harm: women cut out nourishing foods and end up eating too little exactly when their body needs more.

Our advice is to keep eating your normal, everyday diet — the one you had before you became pregnant. If someone tells you to avoid a particular food, ask us about it rather than dropping it.

You are not eating for two

Pregnancy raises your nutritional needs, but not double. Rather than eating much more, focus on eating well: rice and whole grains, dhal and pulses, fish, eggs and meat, plenty of vegetables and fruit, and dairy. A varied plate does most of the work.

The supplements we prescribe

Folic acid

Start before conception if you can, and continue through early pregnancy. It protects your baby’s developing brain and spine.

Calcium and vitamin D

We supplement every pregnant woman with calcium, given as a combined calcium and vitamin D tablet (most contain around 400 IU of vitamin D). The standard calcium dose is 500 mg a day, increased to a maximum of 1,500 mg a day if you are found to be deficient. Calcium supports your baby’s bones and teeth and lowers your risk of pre-eclampsia. Full details are in our calcium in pregnancy guide.

Iron

Iron is routine for all pregnant women here, because iron-deficiency anaemia is common. Supplementation usually starts around 60 mg of elemental iron a day and is increased if your haemoglobin is low. Many pregnancy multivitamins already contain about 30 mg. See our iron in pregnancy guide.

Timing tip: keep calcium and iron at least two hours apart, as calcium reduces iron absorption.

Fish oil (omega-3)

Omega-3 supports your baby’s brain and eye development. A fish oil supplement is optional — we offer it to selected women, and whether you take it depends on your diet, your preference and the cost. The usual dose is 1,500 mg a day. Oily fish in your diet is an excellent alternative. See our fish oil in pregnancy guide.

If morning sickness makes eating hard

Nausea and vomiting in the first trimester are normal and usually settle. Eat small amounts often, pick bland foods you can keep down, and make fluids your priority. Tell us if you cannot keep fluids down at all.

Weight gain

How much weight you should gain depends on your body weight before pregnancy. There is no single right number — your doctor will guide you. Steady gain matters more than any particular figure.

Sugar, refined carbohydrates and gestational diabetes

Diabetes that appears in pregnancy usually causes no symptoms, so we screen for it in everyone: a postprandial (after-meal) blood sugar at your booking visit, and an oral glucose tolerance test (OGTT) between 24 and 28 weeks for every pregnant woman.

Choosing whole grains over refined ones, and keeping sweets and sugary drinks occasional rather than daily, helps keep your blood sugar steady. This is about balance, not about cutting out food groups.

What to avoid

The genuinely important things to avoid are alcohol, tobacco and recreational drugs. Check with us before taking any new medicine, including over-the-counter remedies and herbal preparations.

The bottom line

Eat your normal varied diet, take the supplements we prescribe — calcium with vitamin D and iron for everyone, folic acid early, fish oil if it suits you — keep your fluids up if you are nauseated, and set the food myths aside. Come to your appointments so we can check your blood count, your blood sugar and your baby’s growth as your pregnancy goes on.

References

  1. National Health Service. Vitamins, supplements and nutrition in pregnancy [Internet]. NHS; [cited 2026 Jul 22]. Available from: https://www.nhs.uk/pregnancy/keeping-well/pregnancy-vitamins-and-supplements/
  2. World Health Organization. WHO recommendations on antenatal care for a positive pregnancy experience. Geneva: WHO; 2016. Available from: https://www.who.int/publications/i/item/9789241549912
  3. World Health Organization. WHO recommendation: calcium supplementation during pregnancy for the prevention of pre-eclampsia and its complications. Geneva: WHO; 2018. Available from: https://www.who.int/publications/i/item/9789241550451
  4. National Health Service. Vitamin D [Internet]. NHS; [cited 2026 Jul 22]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/
  5. National Health Service. Gestational diabetes [Internet]. NHS; [cited 2026 Jul 22]. Available from: https://www.nhs.uk/conditions/gestational-diabetes/