Being a mum-to-be is an ideal time to fine-tune your eating habits to give you and your baby the best start possible. The resounding message to pregnant women is to continue (or start) basing your meals on the same healthy eating guidelines that we should all be following.

In general, choose a wide variety of foods from the following four food groups:

	Complex carbohydrates including wholegrain bread, cereals, beans, lentils, rice, pasta and potatoes
	Fruit and vegetables - green vegetables and oranges in particular are high in folates and spinach, purple sprouting broccoli and curly kale are good sources of calcium
	Meat & fish - choose lean cuts of meat, poultry and fish to avoid eating excessive fat and oil. (Visit our food to avoid section for important information about some fish.)
	Milk and dairy foods - milk, cheeses, yogurts and fromage frais are also good sources of calcium. (Visit our food to avoid section for important information about soft cheeses.)

Many of these foods are Free when Food Optimising and you may find that our recipes, which are based around these filling and delicious ingredients, are ideal for enjoying a healthy balanced diet during your pregnancy.

The average pregnancy increases a mother’s energy requirements by around 200 calories per day during the last trimester only. That’s the equivalent of a couple of bananas or a slice of wholemeal toast and jam.

In addition, your intake of certain vitamins and minerals may need to be increased, and there are some foods that should be limited or avoided altogether. [more]

Important note: Make sure you discuss with your midwife or doctor the latest dietary recommendations regarding pregnancy and breast-feeding.

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