10 superfoods for pregnancy

Stock up on these foods while you're expecting and you'll be well on your way to having a healthy pregnancy diet. 

1. One portion of oily fish, such as salmon, fresh tuna or sardines, each week contains all the essential omega 3 fatty acids your baby needs for their developing eyes and brain, plus vitamins A and D, calcium (if you eat tinned fish with the bones in) and iodine.
2. Green vegetables like broccoli, peas, spring greens and spinach contain plenty of folates which help protect your baby from neural tube defects, such as spina bifida, plus loads of other vitamins and minerals, including iron. You'll still need to take 400 mcg supplement of folic acid up to week 12 of pregnancy to make sure your baby is fully protected.
3. Cheese is a fantastic source of calcium for your baby's developing bones and teeth. Just one 40 g slice of cheddar contains well over a third of your daily calcium requirement in pregnancy. Go for lower-fat options, and do avoid mould-ripened cheeses, such as Camembert, and blue ones like Stilton.
4. Lean red meat is the best possible source of iron and a great provider of protein. If you're veggie, fortified breakfast cereals, wholegrain bread, eggs and pulses all provide a good amount too.
5. Nuts and seeds make a healthy, energy-boosting snack in pregnancy and are packed with a variety of essential nutrients including omega 3 fatty acids, vitamin E and iron. It's fine to eat peanuts in pregnancy (provided you are not allergic to them, of course!).
6. Like nuts and seeds, dried fruit like prunes, raisins and apricots contain lots of essential nutrients, including iron and calcium. They're also a valuable source of fibre to help prevent constipation and piles. 
7. Wholegrain breakfast cereals are another fantastic source of fibre, and fortified cereals in particular contain a wide range of nutrients including folates and iron. Add skimmed or semi-skimmed milk for an energy-boosting breakfast or snack.
8. Baked beans are full of fibre, protein and iron. Serve on a piece of wholemeal toast for a quick, healthy lunch.
9. Eggs are another convenient source of protein as well as iron and vitamin D, but do make sure they are thoroughly cooked until the yoke is hard.
10. Water may not contain nutrients, but it's important to drink enough in pregnancy. Aim for about 6-8 glasses a day. Skimmed or semi-skimmed milk, fruit juice and herbal teas are good alternatives.  

See more tips on healthy eating in pregnancy.