When you are pregnant, your diet has never been more important. The nutrients your body gets from foods are essential for your baby’s growth and development. You may find that you are more hungry than usual, but you don’t need to ‘eat for two’. Try and eat three meals a day with healthy snacks like fruit and yogurt in between to provide the nutrients you need.

It is advisable to follow a balanced diet based around the four main food groups:

• carbohydrates, such as bread, rice, pasta and potatoes
• fruit and vegetables, at least five portions a day
• protein, such as meat, poultry, fish, pulses and eggs, and
• dairy, such as milk, cheese and yoghurt

Healthy drinks

• It is essential to keep your fluid levels up by drinking plenty of water and fruit juices. Aim for 8 to 12 glasses of water or juice a day.

A healthy diet can help you get back to your pre-pregnancy weight more quickly after the birth. Trying to lose weight while you are pregnant is not a good idea as it can harm both you and your baby.

Expectant mums have distinct nutritional needs that change during the different stages of pregnancy.