What you CAN eat during pregnancy

Fish is good for both you and your baby, providing you choose the right varieties and cook them properly. Say yes to oily fish like salmon and mackerel because it contains Omega 3, which support babies normal brain and eye development.

• Only eat oily fish, such as salmon and mackerel a maximum of twice a week, as it can contain pollutants which although only low levels, are not healthy for your growing baby
• Tuna is a popular choice, but limit it to two steaks or four medium-sized cans per week
• Common varieties such as sole, cod, haddock and plaice are also good choices
• Not the exotic: avoid the more unusual fish such as marlin and swordfish because they contain high levels of mercury

Sea food and eat it: Shellfish such as prawns are okay as long as they are well-cooked. But steer clear of uncooked shellfish like oysters.

And vegetabl-y! There are no limits to the amount of fruit and vegetables you can eat and remember to try and get five portions every day. So, why not have some fun and try new varieties or recipes: Just make sure you wash them thoroughly first.

Top tip: Almost 40% of pregnant women experience constipation at some time or another during pregnancy ¹ . Help keep things moving with lots of fruit and veg, drink plenty of fluids (at least six to eight glasses) a day and choose high fibre foods such as wholemeal bread.

Like fruit and vegetables there is no limit to the amount of lean meat and chicken you can eat when you're pregnant, providing it is properly cooked. Just follow these three simple guidelines:

• Avoid all paté, liver and liver products
• If you are going to barbecues, ask whoever is in charge of the tongs to check your meat is thoroughly cooked for you
• Always remember to wash your hands after handling raw meat

Dairy products can stay firmly on the menu, as long you follow some simple guidance:

• Cheeses to choose: There are many types of cheese you can still enjoy - hard cheeses like Cheddar, Red Leicester, Wensleydale and Edam are all fine, as are cheeses like Stilton, Parmesan and Mozzarella
• Cheeses to lose: Avoid mould-ripened soft cheeses such as Camembert, Brie and Goat's Cheese (Ch?vre) as well as soft blue-veined cheese such as Danish Blue and gorgonzola
• Always check if you are unsure, especially when you're eating out

Eggs can be eaten during pregnancy as long as they are thoroughly cooked, which means that both the white and the yolk should be solid. This is because raw or undercooked eggs carry a risk of salmonella

They'll probably be times when you feel ravenous. If you fancy a snack in between meals go for something healthy; swap crisps, sweets or chocolate for chunks of fruit, handfuls of dried fruit or low fat fruit yoghurt.

Myth-buster: Pregnancy can be seen as a time to indulge yourself and your hunger pangs, but (sadly, you may say) this isn't necessary. You only need an additional 200 calories per day and that's only in the final trimester - that's about two extra slices of toast!

Here's the very latest guidance on what you should and shouldn't be drinking during your pregnancy.

1. Caffeine: You shouldn't have more than 200mg of caffeine per day - remember that a mug of instant coffee is approximately 100mg.

   Caffeine is not just found in hot drinks like tea and coffee but also in soft drinks and energy drinks, so check the label

   Some medicines also contain caffeine. Always check with your Boots pharmacist before taking any medicines

2. Alcohol: Remember, if you drink alcohol, your baby does too. It's really important to avoid alcohol, especially during the first 3 months of your pregnancy. If you choose to drink after that, drink no more than 1 or 2 units once or twice a week

   If you are concerned that you were drinking alcohol before you knew you were pregnant, please talk through your worries with your midwife or healthcare professional

3. Water: Water helps you absorb the nutrients in your food and helps to flush out waste from your kidneys. It also helps to keep skin hydrated so it's good for you on the inside and outside.

   Keep hydrated and drink plenty of fluids during your pregnancy, at least 6 to 8 glasses each day.