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Eating well before and during pregnancy gives your baby a good start in life. There is no need to eat

for two, eating a varied diet is enough. Healthy eating is no different from at any other time in your life,

and simply means eating foods from all the food groups below in the quantities recommended. Try to eat regularly - three meals per day with a small snack in between is ideal to ensure you and your baby get all the nutrients you need.

Foods to Choose

Bread, other cereals and potatoes, including rice, yam, pasta, chapatti, bulghur and cous-cous - these

foods give you energy and should make up the main part of each meal.

Fruit and Vegetables - aim to eat five or more portions per day. Fresh, frozen, tinned and juiced all

count towards your five a day.

Meat, Fish and Alternatives - provide you with protein and iron. Include meat, chicken, fish, eggs, nuts, seeds, peas, beans or pulses twice a day.

Milk and Dairy Foods - are an important source of calcium. Aim to have three portions of these foods everyday. One portion is equivalent to:·1/3 pint milk, 1 yoghurt, 25g cheese, 1 bowl milk pudding/custard, 4 slices of brown or white bread. Low and reduced fat dairy products have a similar calcium content to full fat varieties.

Foods containing fat and sugar - keep foods from this food group to a minimum.

Cautions

During pregnancy you have to take extra care with regard to some foods because of their potential risk to the unborn baby:

Salmonella - Salmonella bacteria is a common cause of food poisoning. Some eggs may be contaminated with salmonella. It is best to eat only eggs that are cooked until both the egg white and yolk are solid. Avoid dishes containing raw or partly cooked eggs, including homemade mayonnaise, mousse, soufflés and egg custard. Soft whipped ice creams should also be avoided.

Listeria - Listeria bacteria can harm your unborn baby. Avoid the following foods which can have high levels of listeria: Soft ripened cheese - including Brie and Camembert. Blue veined cheese including Danish Blue, Blue Stilton. All unpasteurised dairy products, and all pâtés.

Ready prepared salads - including coleslaw, pre washed salad leaves.

Take-away meals which may have been re-heated inadequately.

Liver - Avoid liver and liver products. This is because of their high vitamin A content, which can damage your unborn baby.

Caffeine - Too much caffeine may increase the risk of early miscarriage. Caffeine containing food and drinks should therefore be kept to a minimum. This includes coffee, cola drinks, 'energy' drinks, tea and chocolate. An average daily limit would be approximately four cups of coffee or six cups of tea.

Peanuts - If you or you partner, or any of your close family suffers from a peanut or other allergy, asthma or eczema, then you should avoid peanuts or peanut containing products during pregnancy and whilst breast feeding. This may help prevent your baby developing an allergy to them.

Common Questions

Should I take folic acid? Yes, to help prevent neural tube defects you should have an additional 400mcg before and up to the 12th week of pregnancy. The best way to do this is to take a 400mcg folic acid supplement. You can also boost your intake by eating foods fortified with folic acid such as breakfast cereals and some breads.

Vitamin D is recommended. This is very important for women of Asian, African and Middle Eastern origin because their babies have a higher risk of rickets in the UK. This can be prevented with extra Vitamin D.

How can I prevent constipation? Aim to eat wholemeal breads and high fibre breakfast cereals, make sure you get your five portions of fruit and vegetables and drink at least 6-8 glasses of fluid (1.5-2

litres) daily.

How can I stop feeling sick? Avoid becoming over hungry. Eat something when you get up in the morning e.g. toast, biscuit. Cold foods are sometimes better tolerated. Avoid the smell of cooking.

I've got heartburn. Try eating small, regular meals and snacks, and avoid large meals. Avoid fatty and highly seasoned foods.

How much weight should I be gaining? The amount of weight you are advised to gain depends on your pre pregnancy weight:

Underweight - gain 12.5kg - 18kg

Normal - gain 11.5kg -16kg

Overweight - gain 7kg - 11.5kg

Very overweight - gain at least 7kg.