Pregnancy diet: Tips, Plans and menus for a healthy diet

The phrase "eating for two" doesn't mean piling twice as much food onto your plate. Instead, the idea is to eat twice as well. Not sure how to go about what to include in your pregnancy diet? We’re about to tell you.

Eggs

Packed with protein and vitamins D and B12, these nutritional powerhouses are quick and easy to prepare. Try them scrambled or on top of lightly fried rice.

Dairy products

Low-fat milk, cheese, and yogurt are delicious sources of calcium. Try to drink milk a couple of times a day, and include a daily serving of yogurt or cheese (made with pasteurized milk).

Nuts

Portable and non-perishable, nuts and nut butters are perfect on-the-go snacks and excellent sources of protein and healthy fat, which can aid in your baby’s development. Almonds, peanuts, and walnuts are all good picks.

Fruit

Whether fresh, frozen or canned, fruit is high in vitamins and fiber, key in every pregnancy diet since it can help prevent constipation. Read the labels on canned fruit carefully. Go for fruit packed in water rather than syrup.

Iron

You'll need a lot of it during pregnancy to keep up your energy and ward off anemia. Stock up on lean meats, fortified cereals and spinach. Frozen spinach is especially affordable and easy to prepare; try mixing it into casseroles or pasta sauce.

If you’re pregnant, your baby’s development is on your mind all the time. Improving your diet during pregnancy is an easy way to enhance your baby’s health. Chat to your doctor, shop carefully and try to avoid processed food whenever you can.