Include 2–3 portions each day of protein rich foods, such as fish, lean meat, chicken, legumes, cheese, and nuts to ensure the healthy growth of body structures.

Try to include 3 servings of dairy products each day. Ideally, these should be low-fat products, such as low-fat milk and low-fat cheese and yogurts.

Have 3 servings of whole grain carbohydrates, such as brown rice and whole-wheat breads and and pasta, to keep up energy levels and ensure a supply of fiber.

4–5 servings of vegetables each day will ensure a good supply of essential vitamins and minerals. Try to eat different colored produce and don’t overcook vegetables.

3–4 portions of fresh fruit daily will also provide a wide range of vitamins and minerals, many of which contain important protective antioxidants.

1–2 servings daily of iron-rich foods such as eggs or dark leafy green vegetables will help maintain healthy iron levels during pregnancy when demands are increased.