What:
Salmon
Why: Oily fish is a great source of omega-3 fatty acids, vital for the development of your baby's brain and central nervous system. But pregnant women should eat no more than two portions a week.
How: Grill, poach or steam and serve on brown basmati rice with toasted pumpkin seeds sprinkled on top.
What:
Spinach
Why: Leafy green vegetables are high in iron, which is essential for red blood cell development. These cells are needed to help transport oxygen around your body and to your growing baby.
How: Wilt a handful and add it to recipes such as pasta, salads or soups to make them extra nutritious.
What:
Milk
Why: The white stuff contains high levels of calcium and other nutrients. Your baby needs plenty of calcium for healthy bones and teeth, and it helps stabilise your blood pressure, too.
How: Blend a glass of milk with a medium-size mashed banana for a tasty, healthy milkshake. Sweeten with honey.
What:
Raisins
Why: Dried fruit gives you a natural energy boost if you're flagging. It's also a good source of fibre, which can help digestion and prevent constipation.
How: Sprinkle a handful over some plain Greek yogurt for a healthy breakfast or dessert.
