How to eat during pregnancy

• Pregnant women are vulnerable to food poisoning, so ensure your foods are cooked thoroughly. Avoid raw or undercooked meat and raw shellfish, which can contain bacteria and viruses that are otherwise destroyed by thorough cooking.
• Other foods you need to avoid because of the possible presence of bacteria such as listeria are soft, unripened cheeses such as brie, undercooked eggs, patés, and pre-packed salads.
• Also on the hit list is liver, liver products and vitamin A supplements. These are high in vitamin A and can lead to some birth defects.
• Shark, swordfish and marlin are also off the menu. These types of oily fish contain high levels of mercury, which can harm a baby's developing nervous system. The omega-3 fatty acids in oily fish, however, can be quite important to the baby's development. The Food Standards Agency recommends women, including those pregnant or breastfeeding, get two portions (140g each) of oily fish per week. Eat small fish such as salmon, pilchards, trout and sardines - which will have less mercury buildup - or 140g tuna steaks. Tinned tuna doesn't count as oily fish according to the FSA and can be eaten on top of the two portions, but you shouldn't eat more than four medium-sized tins (140g) per week.
• If you have a family history of allergies such as asthma, eczema or hayfever, then peanuts and peanut products should be avoided during pregnancy and breastfeeding, as they might produce allergies in your baby.
• Alcohol should be limited to no more than 1 to 2 units a week (1 unit is equivalent to a small glass of wine, 1/2 pint beer or 1 pub measure of spirits).

Sample day menu

Breakfast
Fortified breakfast cereal with semi-skimmed milk
Small glass of juice

Lunch
Spinach and bacon salad with lemon and oil dressing served with fortified wholemeal bread
Fruit yoghurt

Dinner
Pasta with meatballs in a tomato sauce
Green salad with reduced fat yoghurt dressing

Snacks
Breadsticks, fruit (fresh and dried), bread, crackers, muffin, scones, yoghurt

Foods that have been fortified with folic acid are indicated on the package.