Fruit and vegetables
We’re always told to get our ‘five a day’ and when you’re pregnant, but Nutritionist Helena Gibson-Moore says "a third of your diet should be made up of fruit and vegetables" and that "variety's important". As well as containing health-boosting vitamins and minerals, they’re a good source of fibre which helps improve digestion and can prevent that all-too common pregnancy side effect - constipation.
When preparing fresh produce, be sure to wash it well. Fruit, vegetables and salads can come with traces of soil which may contain toxoplasma - a parasite that can harm your unborn baby. Steaming or cooking in a little water will help ensure vegetables retain more of their nutrients.
While you don’t want to eat too many fatty foods, the body needs a certain amount of fat – just make sure it’s the good kind. Cut down on saturated fat, found in meat products, butter, hard cheese, cream, biscuits, cakes and pastries, and choose foods that are rich in unsaturated fat instead – like oily fish, nuts, seeds and sunflower and olive oils.