Pregnancy
Pregnancy Nutrition for Beginners
Pregnancy eating basics in about an hour, with a pregnancy plate, a daily food checklist and a starter shopping list.
£12.99Buy
Pregnancy courses for every trimester
Clear, NHS-based courses on what to eat, what to avoid, which vitamins to take and how to plan for birth, with checklists you can bring to your midwife.
- 6 courses
- Tools in every course
- Certificate included
Pregnancy brings a lot of new rules at once: which cheeses are fine, how much caffeine is too much, whether you need extra calories. NHS advice is often simpler than the internet suggests. You do not need to eat for two, for example: no extra energy is needed in the first six months, and only about 200 extra calories a day in the last three.
Our pregnancy courses bring that advice together and turn it into practical tools: a fridge-door list of foods that are safe, need care or are best avoided, a caffeine counter set to the 200mg daily limit, supplement trackers and a birth plan you can fill in with your midwife.
Your midwife leads your care in pregnancy, and in most areas you can refer yourself to the local maternity service without seeing a GP first. If you get Universal Credit or certain other benefits, or are under 18, you may be able to get free vitamins and help buying healthy food through Best Start Foods (for Scottish families) or Healthy Start elsewhere in the UK.
All pregnancy courses
Pregnancy
First Trimester Nutrition
Weeks 1 to 12 made manageable: foods that sit well with sickness, small meals, hydration and what to ask at your booking appointment.
£14.99Buy
Pregnancy
Pregnancy Food Safety
Runny eggs, soft cheese, fish, caffeine and takeaways: clear NHS-based answers, with a cheese checker and a caffeine counter.
£12.99Buy
Pregnancy
Pregnancy Vitamins and Supplements
Folic acid, vitamin D, iron and what to skip, stage by stage, with a supplement label checker and Healthy Start signposting.
£14.99Buy
Pregnancy
Creating a Birth Plan
Know your options and write a flexible birth plan, with questions for your midwife and a briefing sheet for your birth partner.
£12.99Buy
Pregnancy
Complete Pregnancy Nutrition Course
Every trimester covered: three meal planners, a fridge-door safe and avoid list, shopping lists and a supplement tracker, NHS-based.
£24.99Buy
Find the right pregnancy course
- Just found out? Pregnancy Nutrition for Beginners gives you the essentials in about an hour.
- Struggling with sickness? First Trimester Nutrition focuses on eating enough in weeks 1 to 12 when nausea and food aversions get in the way.
- Unsure what is safe? Pregnancy Food Safety covers cheese, fish, meat, eggs, caffeine, leftovers and eating out.
- Questions about supplements? Pregnancy Vitamins and Supplements explains folic acid, vitamin D, Healthy Start vitamins and what to avoid.
- Want the full picture? The Complete Pregnancy Nutrition Course works trimester by trimester, with a meal planner for each stage.
- Thinking about labour? Creating a Birth Plan walks through your options, ideally from around 28 weeks.
What the pregnancy tools do
- Fridge-door food list and cheese checker: quick answers to the questions that come up while shopping or eating out.
- Caffeine counter: adds up coffee, tea, cola, energy drinks and chocolate against the 200mg limit.
- Supplement tracker and label checker: records daily folic acid and vitamin D and flags supplements that contain vitamin A (retinol).
- Trimester meal planners and shopping lists: plan the week around what you can face eating, stage by stage.
- Birth plan, options checklist and midwife question sheet: write down your preferences and take them to your appointments.
When to call your midwife or maternity unit
Contact your midwife or maternity unit straight away, at any time of day or night, if you have:
- vaginal bleeding
- a change in your baby's usual pattern of movements, or fewer movements
- severe or ongoing tummy pain
- a severe headache, problems with your vision, or sudden swelling of your face, hands or feet
- vomiting so often that you cannot keep food or drinks down
Never wait until the next day to report reduced movements. In an emergency, call 999.
Pregnancy courses: your questions
Which foods should I avoid while pregnant?
The NHS list includes some soft cheeses unless cooked until steaming hot, all types of pâté, liver and liver products, raw or undercooked meat, shark, swordfish and marlin, and raw shellfish. The Pregnancy Food Safety course goes through the full list and the foods that are fine.
How much caffeine is safe in pregnancy?
The NHS advises no more than 200mg a day. As a rough guide, a mug of instant coffee has about 100mg and a mug of tea about 75mg. The caffeine counter in the courses adds it up for you.
Is there an official weight gain target in pregnancy?
No. The UK has no official weight gain ranges for pregnancy, and NICE advises against dieting while pregnant. Your midwife can talk through healthy eating and activity with you.
Do I need to avoid peanuts?
No, unless you are allergic to them or a health professional has told you otherwise. Avoiding allergens in pregnancy is not advised in the UK.
Do these courses replace antenatal classes?
No. They are general education that you can do at home, at your own pace. Keep going to your midwife appointments, and ask about NHS antenatal classes in your area.
Can my partner use the course too?
Yes. Many lessons have tips for the person doing the shopping and cooking, and the birth partner briefing sheet is written for them.
Official sources
Know what is on your plate
Start with the beginners' course, print the fridge-door list and stick it up the same day.