Try to eat a varied, healthy diet and make sure you get plenty of:

Calcium

For strong bones and teeth. Milk, yogurt, cheese, tinned fish with soft edible bones, white bread, pizza, pastry, baked beans, chick peas, kidney beans, spinach and spring greens.

Iron

To combat tiredness. All meat and fish are good sources of iron. Non-meat sources are breakfast cereals, wholemeal bread, all types of beans, lentils, green vegetables and dried fruits.  If your iron levels are low, you may feel very tired indeed, so here are some easy ways to boost your intake:

• The best sources of iron are meat, poultry and fish.
• Non-meat sources of iron are beans, lentils, spinach, kale, peas, broccoli, watercress and dried fruit.
• Drink less tea – the tannin in tea reduces the amount of iron you can take in. Drinking a glass of fruit juice containing vitamin C with your meal will help you absorb the iron in your food. 
• Snack on dried fruit like apricots, figs, prunes and raisins or have some cashew nuts and sunflower seeds. 
• Most breakfast cereals are fortified with iron. Also, swap from white to wholemeal bread as it contains nearly double the amount of iron.

Zinc

For growth and health. Wheatgerm, bran Quorn, nuts, seeds, meat, anchovies, sardines, shellfish, cheese, eggs and milk. 

Vitamin B2

For healthy skin and eyes. Yeast extract, almonds, wheatgerm, fortified breakfast cereals, eggs, cheese, meat, mushrooms and Quorn.

How to eat well on a budget

Eating well on a budget is a challenge... but can be done!

1. Making meals ‘from scratch’ works out cheaper than buying convenience foods or ready meals, and is better for you.
2. Shop for bargains; choose supermarket own-brands and special offers. 
3. Look for foods reduced in price, near the sell-by date, but never use out-of-date foods. 
4. Get to know the best-value supermarket around. 
5. Plan ahead and buy only the ingredients you need and only in quantities you will use. 
6. Make meat go further by adding pulses (peas, beans, lentils) to casseroles. 
7. Choose seasonal vegetables and fruit; they are often cheaper... and nicer.
8. If you’re pregnant and on benefits or pregnant and under 18, you can apply for the Healthy Start scheme once you are 10 weeks pregnant. These are weekly vouchers sent to you that you can use to buy milk, fresh fruit and vegetables. You can also get free vitamins if you need them up until your child is a year old. Ask your midwife for more details or go to www.healthystart.nhs.uk