What to eat during your pregnancy

Worried about what you should and shouldn't eat when you're pregnant? Read on for our guide to eating when you're pregnant

First Trimester

Weeks 1-4

Folic acid is essential during this period, and ideally should be taken for six weeks before you conceive. In the first 28 days of pregnancy, there's lots of cell division in the embryo, and neural tubes are developing.

Folic acid reduces the risks of spina bifida, birth defects, miscarriage and low birth weight. You should take a supplement of at least 400mcg daily throughout your pregnancy, as it's difficult to get enough from food alone.

During these early days, the inner-layer cells of the embryo will become your baby, and the outer layer of cells the placenta. Research shows that the growth of the placenta is directly linked with the mum's food intake and that a healthy, well-nourished woman builds a better placenta.

The placenta is the nutrition highway between you and your baby, so ensure your diet is packed with nutrient-dense fresh and unprocessed foods.

If you haven't already, now is the time to cut out all the nutrient-zappers such as alcohol, cigarettes and caffeine, as toxins from these can pass through the placenta to your baby.

- What to eat: weeks 5-16

Where next?

- Weight gain in pregnancy: what's normal?
- Try our Superfood pregnancy diet
- What should I avoid when pregnant? Read our checklist
- Should you drink when pregnant? Read our expert's advice

- Want advice from other mums? Talk about it in Chat

By Victoria Greaves