During pregnancy, sudden hunger and cravings for salty or sweet foods often make fast food and packaged snacks feel like the quickest answer. Although they seem practical, relying too much on ultra-processed food (UPF) and fast food can carry health risks that are easy to overlook.

What Are Ultra-Processed Foods (UPF)?

Ultra-processed foods are products that have gone through many industrial processing steps. They usually contain numerous added ingredients, such as preservatives, artificial sweeteners, colourings, flavour enhancers, and high amounts of fat and sugar.

You can find UPFs everywhere in daily life, for example in soft drinks, packaged snacks, sausages, frozen nuggets, white bread, and packaged biscuits. These products are generally very different from their original form and often provide little fibre, vitamins, or minerals.

The Negative Risks of UPF on Mothers and Babies

Research shows that pregnant women who frequently eat UPFs are more likely to lack important nutrients, including vitamin C, beta-carotene, vitamin B6, and potassium. These nutritional deficiencies can interfere with fetal growth, make the mother feel easily fatigued, and increase the risk of pregnancy complications.

Other studies also indicate that a high intake of UPF is associated with a greater risk of obesity in pregnancy. Obesity in pregnancy can increase risks of serious complications, such as:

• Gestational diabetes

• Preeclampsia, a dangerous type of high blood pressure for both mother and baby

• Premature birth

In addition, many UPFs are exposed to chemicals from their packaging and processing, such as phthalates, which can be harmful for both mother and her baby. Exposure to phthalates during pregnancy has been associated with several complications, including:

• Low birth weight

• Higher risk of premature birth

• Impaired brain and nervous system development

• Increased risk of autism and ADHD in childhood

Tips to Cut Back on UPFs During Pregnancy

Maintaining a healthy eating pattern in pregnancy is not always simple, especially when cravings or sudden hunger make your appetite change quickly. Even so, small, consistent changes in food choices can significantly support the health of both the mother and the baby.

Here are some practical ways to reduce UPF intake:

Read the packaging labels before buying

Get used to checking the ingredient list on packaged foods. If the list is very long and filled with names that are difficult to pronounce or recognise, the product is likely an ultra-processed food.

Cook more at home

Preparing meals at home allows you to control exactly what goes into your food. Choose fresh ingredients such as vegetables, fruit, lean meat, fish, eggs, and whole grains to help meet your nutritional needs.

Prepare healthier snacks

Hunger between meals often pushes pregnant women toward convenient packaged snacks, such as sweet biscuits or processed snacks. Instead, stock up on healthier options that are still tasty and filling, such as fresh fruit, unsalted roasted nuts, unsweetened yoghurt, boiled eggs, or wholegrain toast.

By limiting ultra-processed foods and choosing fresh, nutrient-dense meals and snacks, pregnant women can support a healthier pregnancy and promote optimal fetal development.

If you have questions about your diet in pregnancy or other pregnancy-related concerns, you can consult a doctor or use the health consultation service on the Ai Care app, available on the App Store and Play Store.

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