The superfood pregnancy diet

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Getting the right nutrients when you're pregnant is important. You need folic acid to prevent birth defects, B vitamins for your baby's nervous system and blood cells, calcium for bones and teeth, and magnesium for heart muscles and the nervous system.

Protein builds tissue, essential fatty acids build his brain, vitamins A, C and E aid growth and immunity and beta-carotene helps visual and hearing development. Iron prevents anaemia and fibre prevents constipation.

Day 1

Breakfast: Unsweetened muesli with natural yogurt and fresh berries
Lunch: Winter vegetable soup with pulses and a wholemeal brown roll
Dinner: Grilled lamb chops with dhal (made with red lentils) and steamed spring greens

Day 2

Breakfast: Porridge with milk, sliced apple and a sprinkling of seeds
Lunch: Wholemeal penne pasta with tomato and basil sauce served with green salad
Dinner: Grilled mackerel with brown rice served with stir-fried vegetables

Day 3

Breakfast: Boiled egg served with a slice of wholemeal or rye toast
Lunch: Three-bean salad (if tinned, rinse well) with tuna, tomatoes, raw carrot, red onion & celery
Dinner: Turkey stir-fry with brown rice & stir-fried veg (broccoli, ginger, red pepper & mushroom

By Victoria Greaves