Vital vitamins

Remember that a varied and balanced diet containing different foods from the four main food groups are especially important during pregnancy, so don’t forget to include them at most meals.

• Bread, cereals, pasta, rice, taro (a vegetable used in Asian dishes) should form the base of your meals
• Fruit and vegetables – remember to have five servings a day, especially green veggies
• Meat, fish, pulses, legumes – one or two servings per day
• Milk and other dairy foods like yoghurt and cheese – one or two servings per day

Breakfast

• Bread (fortified with folic acid) with reduced fat spread and marmite
• Glass of orange juice (remember to take your folic acid supplement)
• Small bowl of cereal with reduced fat milk

• Mackerel salad with new potatoes with a lemony fromage frais
• dressingApple
• Glass of water

• Lamb casserole with herb dumplings
• Creamy spinach
• Boiled carrots
• Banana
• Cup of herb tea