Eating a healthy diet throughout pregnancy is important - not just for your growing baby but for your own wellbeing. If you know the right foods to eat, you can help avoid some of the minor ailments of pregnancy. We take a look at what you should be eating at each stage of your pregnancy to keep healthy.

Did You Know?

Liquorice Allsorts are a good source of iron.

First Trimester - Weeks 1 to 13
It's a myth that you need to start eating for two as soon as you know you're pregnant. In fact, your calorie requirement remains the same until the last trimester of pregnancy. During the early weeks you may find that you're eating less than usual, particularly if you're feeling tired and nauseous.

About 80% of mums experience some nausea during the first 12 weeks, but there are ways of coping with it. Many women find that if they snack on starchy foods throughout the day, they can avoid nausea. This is because if you keep your blood sugar levels stable, you avoid feelings of hunger, which is often when you feel sick. Some women find the smell of cooked food makes them nauseous, so try eating cold meals instead.

Before you conceive, and up to the 12th week of pregnancy, you should be taking a daily supplement of 40mcg folic acid to reduce the risk of neural tube defects, such as spina bifida, in your baby. You can also eat foods that are rich in folates, such as green, leafy vegetables, citrus fruits, bread and fortified breakfast cereals.

If you can, try to eat two meals of oily fish, such as salmon or mackerel, each week. Oily fish is an excellent source of Omega-3 fatty acids, which are important for brain and eye development in your baby. Some research has also suggested that it may help to prevent high blood pressure, too.

Second Trimester - Weeks 14 to 28
This is the time when most women tend to eat really well - sickness has normally passed and you're not yet at the stage where your baby is constricting your stomach and affecting your digestion. Make the most of this time, and use it as an excuse to treat yourself to some delicious, healthy foods. Splash out on some juicy, exotic foods, such as papaya, mango or pineapple, and buy good quality cuts of lean meat and fresh fish.

It's quite normal to feel constantly hungry at this stage, but resist the urge to indulge in cakes and crisps that don't contain any useful calories. If you want to avoid putting on excess weight, choose healthier alternatives, such as pieces of fruit, sandwiches and oatcakes. Cutting out sugary foods may help prevent thrush (a fungal infection, which is particularly common in the vagina, causing a thick white discharge and itching) - often a problem during pregnancy.

Handy Hint

Drink a cup of peppermint tea after a heavy meal or before going to bed. It's a great way of preventing indigestion or heartburn.

Third Trimester - Weeks 29 to 28
As your baby grows, you may find that eating large meals is uncomfortable - heartburn or indigestion is a common problem at this stage of pregnancy. Eating smaller but more frequent meals is the solution. If you're suffering with heartburn, it can help to avoid fatty and spicy foods as well as coffee and tea, which aggravate the problem. Also, avoid eating late at night as, when you lie down, acid from your stomach can be forced upwards causing heartburn.

Drink more fluids to combat constipation. Your digestion slows down during pregnancy, thanks to the action of the hormone relaxin, which eases your muscles. Also, if you're becoming less mobile then constipation is more likely.

Step up your calcium intake. Your baby's bones are hardening up at this stage, and if your diet doesn't contain sufficient calcium, he'll take it directly from your body's supply. Milk and dairy products contain lots of calcium, but other good sources include almond and brazil nuts, pulses, dark green, leafy vegetables and dried fruit.

Foods To Avoid
The three food related health risks to you and your baby in pregnancy are listeria, salmonella and toxoplasmosis. Certain foods can also trigger allergies, if there is a family history of them. By avoiding the following foods, you'll minimise your risk of these allergies or illnesses:

• Cheeses with a layer of white mould such as Camembert and Brie, and blue veined cheeses such as Stilton.
• Pâtés of any kind.
• Ready cooked poultry and cook chill meals that haven't been thoroughly reheated.
• Soft whip ice cream.
• Raw or undercooked eggs, or any food that contains these, such as home made mayonnaise or mousses.
• Raw or undercooked meat.
• Shellfish, unless it has been thoroughly cooked.
• Liver, because of it's high vitamin A content.
• Peanuts - if you have a family history of allergies.

Alcohol
According to the Department of Health, drinking one of two units of alcohol, once or twice a week, is not likely to harm your baby, although some health professionals recommend not drinking at all during pregnancy. As ever, moderation is the key. One unit of alcohol is roughly equivalent to:

• half a pint of ordinary beer or lager.
• one small glass of wine.
• one measure of spirits.