We all need a diet that is varied and has foods in the following proportions:

• One third fruit and vegetables
• One third energy-packed starchy carbohydrate foods like bread, potatoes and pasta
• One sixth protein foods like meat, poultry, cheese, pulses and dairy products
• The tiniest amount of sugar and fat
• All washed down with plenty of water

During pregnancy you can continue to eat most of the foods that you enjoy now, so long as you vary what you eat and keep a balance between food types over the course of one or two days.

Finding it hard to eat?

For times when you are finding it hard to eat proper meals you can still eat and drink healthily by snacking on the right foods eg try vegetable sticks which are good for roughage, protein and minerals and vitamins, grab a bowl of high-fibre, fortified breakfast cereal and you can also grab goodness in a milky drink .

• Vegetables and fruit
• Energy foods
• Protein foods
• Milk-based foods
• A milk free diet
• Fats and sugars

Reviewed by babyworld midwife Hannah Hulme Hunter