Nutrition expert Laura Williams recommends popping these ‘superfoods’ in your shopping basket
An invaluable source of protein for you and your baby, eggs also have more than a dozen vitamins and minerals.
If you’re sick of orange juice for your vitamin C fix, consider roasting some sweet potatoes in olive oil. They are also high in folic acid, fibre and potassium.
Lean beef such as sirloin is an excellent source of protein and certain B vitamins, as well as iron.
A good source of potassium and folic acid, and their vitamin C helps to boost the iron absorption of iron-rich meat.
Although cheese is a high-fat food, it’s also calcium – and magnesium-dense – both essential for you and your baby’s bones. Be choosy with your cheese, though, as some contain listeria.
Fibre is essential in pregnancy to help your digestive system. Chickpeas are a good fibre and protein source – add them to chilli, or try some houmous.
This contains protein and omega-3 fatty acids for brain development, but you should restrict your intake to two servings a week due to pollutants. Try fresh tuna, mackerel or sardines.
Still seen as a pregnancy cure-all fir everything from low blood sugar to morning sickness, try those made from wholegrain flour and seeds – for omega-3 and omega-6 fatty acids.
Just one portion of greens or cabbage gives you a quarter of your requirement of folic acid, plus vitamins A, C and E. They’re also a good vegetarian source of iron.
This contains more calcium than milk and is also rich in protein, B vitamins and zinc.
But steer clear of these foods that aren’t safe during pregnancy: soft, unpasteurised and blue cheeses; raw or undercooked meat, shellfish and eggs; liver and some experts recommend avoiding alcohol altogether.
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