You already know that eating well during pregnancy is vital for you and your baby’s wellbeing. But when it comes to looking good you really are what you eat, so don’t forget:

Essential fatty acids

“Eating well is crucial, because the baby will initially take a lot of your essential fatty acids, says pregnancy nutrition adviser Vicky Warr. “They are not called essential for nothing – you need them,” she continues, “They are great for your hair and skin health – kind of an internal moisturiser which will help your skin glow.” Excellent sources are:

• Pumpkin or sesame seeds
• Nuts – particularly hazelnuts or macadamias – but avoid eating nuts if there is a family history of allergy, or if allergy status is unknown.
• Oily fish is good too, but should be limited to no more than two portions a week. “Go for wild salmon if you have the budget, and always make sure it’s cooked well,” Warr advises.

Five a day

Five portions of fruit and vegetables a day for bags of vitamins and minerals.

Iron

Help combat tiredness by making sure you get enough iron in your diet. Good sources are lean meat, breakfast cereals, sardines, leafy green vegetables and dried fruits. And Vitamin C, which helps you absorb iron from foods.

Fibre

Wholegrain bread and brown pasta or rice will give you energy and fibre, which helps prevent constipation, one of the “great hidden secrets of pregnancy,” according to Dr Sarah Jarvis, spokeswoman for the Fibre Foundation. “Constipation can leave us feeling bloated and lacking in energy and can increase the risk of fluid retention. A high fibre diet also reduces the risk of excess weight gain, and can make the prospect of shifting those post-baby pounds less daunting,” she adds.

Water

Drink plenty of it– it’s as true during pregnancy as any other time. The tried-and-tested eight glasses a day will flush out your system and give any blemishes a run for their money.

The Big Issue

Don’t worry about your weight! Some women dread becoming ‘fat’ during pregnancy, but whatever you do, don’t diet! Putting on weight is a positive sign – your body’s doing what it’s supposed to, so enjoy it, and make the most of your new shape.