A-Z of nutrition in pregnancy

Alcohol - Limit your alcohol intake during pregnancy, as it crosses the placenta into your baby's bloodstream, and will affect your baby if drunk in large quantities. Ask for a cocktail if you go out - minus the alcohol!

Barbeque - Summer's here, and what better way to get those much needed proteins than filling up on well-cooked chicken, beef steak and juicy pork chops.

Cravings - We say a little of what you fancy is good for you - so indulge as long as they are safe - leave the coal in the fire!

Dieting - It is dangerous to restrict food in pregnancy, so avoid diets - eat a healthy balanced diet with a mixture of foods to ensure you get the right nutrients.

Exercise - Combining light moderate exercise with a healthy diet will help you to shift those post-baby pounds more easily. Swimming and walking are great ways to stay in shape.

Folic Acid - Recommended at least three months before conception and up to twelve weeks of pregnancy to help vital nerve and spinal development of the fetus.

Grains - Having a diet rich in wholegrain helps to combat the cause of irritating constipation which is very common in pregnancy, also good for your heart.

Hunger - Never felt so hungry? Its no surprise - you are growing a whole human being! Have healthy snacks to hand, such as bananas, porridge, oaty biscuits and raisins, and avoid snacking on sugary foods.

Indigestion - Got that burning feeling? By avoiding spicy/oily foods and alcohol, sleeping propped up on pillows , wearing loose clothing and taking a mild antacid will all help - ask your pharmacist.

Juice - An easy way to get one of your five portions of fruit and veg a day: experiment, and try mango or lychee juice - delicious served ice cold.

Kilojoules/Calories - You do not actually need any more calories until thirty two weeks of pregnancy - and then its only an extra 200 per day.

Liver - Being told by well meaning relatives to stock up on liver? This can be dangerous for your baby, as it contains a lot of Vitamin A and high amounts of this have been linked to miscarriage.

Multivitamins - Some Vitamins in large amounts are harmful in pregnancy, so as well as eating a nutritious diet, if you want to take vitamins, choose those designed to be taken in pregnancy.

Nuts - If you are vegetarian, the wide range of nuts available will help you get the all important proteins needed by your baby to grow - just avoid peanuts (see below)

Oranges - Bananas, kiwi fruit, strawberries, apples - just about any type of fruit ill help keep you healthy and are a healthy snack when huger strikes.

Peanuts - If you, your partner or any close relatives have asthma, eczema or peanut allergy, steer clear of peanuts in pregnancy as they can make your baby more pre-disposed to such conditions.

Quit - Quitting smoking is the best thing you can do for your baby and yourself - speak to your GP or enquire if your maternity unit has a specialist smoking cessation midwife.

Raw Meat - Ensure all meat that you eat is well cooked right the way through - this goes for all other foods, especially frozen ready meals and eggs.

Shellfish - Shellfish should be avoided during pregnancy, unless thoroughly cooked, as when raw they could contain potentially harmful bacteria.

Tea - Tea contains over half as much caffeine as coffee, and caffeine in large amounts can over stimulate your baby in the womb. Stick to no more than three cups per day, or choose decaffeinated varieties.

Unpasteurised - Cheeses and milk that are unpasteurised carry the risk of salmonella and listeria - both extremely rare, but harmful to a developing baby. Avoid mould ripened, blue veined or goats cheese, which is often not pasteurised.

Vegetables - Boil them, steam them, bake them, dry fry them, eat them raw - there are so many ways to incorporate vegetables into your diet and you know how good they are!

Weight Gain - A healthy weight gain for an average woman should be about 12kg by the end of pregnancy. Remember that nobody is average, and as long as you eat healthily and exercise, you should not gain excessive weight.

Kisses - You are more likely to have dental problems in pregnancy, yet if you are an NHS patient, you are entitled to free treatment from your dentist during pregnancy and 12 months after baby is born.

Yoghurt - A great way to get much needed calcium - remember to avoid the 'live' varieties due to a risk of harmful bacteria that may upset your stomach

Zinc - Vital for cell division, and low zinc levels in men reduces fertility.