9 foods to eat during pregnancy

What you eat is particularly important during pregnancy.

It takes a lot of nourishment to grow a baby and to fuel your body to keep that baby thriving.

To support a healthy pregnancy and your baby's development, you need to be eating lots of fruits and vegetables (organic if your budget allows), whole grains, protein foods, and calcium-rich dairy products in your pregnancy diet.

Pregnancy diet

Here are 9 of the best foods to eat when you're expecting.

1. Lean meats and proteins: The amino acids in protein are the building blocks of your baby's cells. Meat is also high in iron, essential in pregnancy to help build your baby's red blood supply, and to support the increased demand on yours.
2. Berries: Berries are high in vitamin C, antioxidants, fiber, potassium and folate. And you can eat them in so many different ways!
3. Vegetables: Especially dark green veg - like spinach kale, broccoli - as it's packed full of fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate, and potassium. Basically everything you and your baby need.
4. Whole grains: These contain vital minerals such as iron, selenium, and magnesium, and they're also especially good sources of the B vitamins your growing baby needs. Whole grains are also packed full of fiber which helps prevent constipation and hemorrhoids.
5. Eggs: Apart from being a great source of protein, eggs are also a source of vitamin D - which helps build strong bones and teeth for your baby. And vitamin D is essential to boost your immune system. Vitamin D may also reduce your risk of gestational diabetes, preeclampsia, and low birth weight, findings suggest. They're also rich in choline, an essential nutrient for brain and nervous system development.
6. Sweet potato: Apart from the fact that they're delicious and filling, sweet potato is a great source of vitamin A and are high in beta carotene, a compound vital for healthy fetal development.
7. Low-fat dairy products: Don't overdo it but each glass is full of vital calcium, vitamin D, iodine and plenty of protein.
8. Salmon: Cold-water fish like salmon are packed with DHA omega-3s, which help metabolize fat-soluble vitamins like A and E, may help reduce the risk of prenatal and postpartum depression, and they’re critical for your baby’s developing eyes and brain.
9. Lentils: No, lentils aren't just for vegetarians. They're a great protein source and are also rich in the B vitamin folate (called folic acid in supplements), which is vital to forming your baby's brain and nervous system. It also protects against neural-tube defects like spina bifida, a birth disorder in which the spine does not form properly. Lentils are also high in fiber, which can help combat pregnancy-related constipation.