A healthy balanced diet

To ensure you get all the nutrients, vitamins and minerals you need, before and during your pregnancy, you should include something from all four main food groups in your daily diet.

The four groups are:

Bread, cereals, grains and potatoes

These provide energy in the form of carbohydrates and dietary fibre along with a range of vitamins and minerals essential to so many of your body’s processes. Choose wholegrain varieties such as wholemeal bread, granary bread and brown rice. And opt for higher fibre breakfast cereals because they have more fibre which helps to keep the digestive system healthy.

Fruit and vegetables

A rich source of vitamins, minerals, fibre and phytochemcials, which work together to help protect against heart disease, cancer and many of the conditions associated with ageing such as cataracts. Aim to eat at least five servings of different fruit and/or vegetables each day.

Meat and meat alternatives (fish, eggs, beans and pulses, nuts and seeds)

Foods from this group provide protein (a source of amino acids essential for the growth and repair of the body’s cells). They also contain important vitamins and minerals. Aim for a minimum of at least two servings from this group each day.

Dairy products (milk, cheese and yoghurt)

Dairy products are an important source of calcium, essential for strong bones and teeth. They also provide protein, vitamin A, phosphorus, vitamin D and vitamin B2. Healthy adults need three servings from this group each day.

One serving is equal to 200ml milk, a small matchbox size (30g) piece of cheese or a small pot (150g) of yoghurt.

Fat and sugar

Because of the danger to your health from high levels of fat and sugar, you should keep foods such as pastries, crisps, sugary desserts, sweets, cakes and fried food to a minimum.