Eating for two

There can be no more important time to eat a healthy diet than during the nine months of pregnancy. At this time a woman's body goes through some pretty amazing changes, during which a supply of nutritious food is crucial not just for mum but for baby too. So if your diet isn't exactly as healthy as it should be, now is the time to ring the changes.

And since the phrase eating for two doesn't literally mean eating twice as much (for instance, most pregnant women only need up to 300 extra calories a day, which is the equivalent of two glasses of semi-skimmed milk), sugary and fatty foods should be kept to a minimum too.

Besides having a generally healthy diet, eating certain foods may help relieve some of the common minor health problems that occur during pregnancy. Here's what to eat and drink to combat the following symptoms:

Morning sickness

According to experts, no less than 70 per cent of women suffer from morning sickness. Of those, forty-five per cent suffer from nausea and vomiting, while the additional 25 per cent suffer from nausea alone, says Pregnancy and Sickness Support. But morning sickness is, experts believe, an indication of a healthy pregnancy and most likely caused by increased levels of hormonal activity during the first trimester.

Having something to eat, rather than keeping your stomach empty, can help - statistics produced by Pregnancy and Sickness Support suggest eating something reduces nausea in 50 per cent of women. Some experts believe eating small but frequent meals rather than two or three big meals a day can help too, as can eating a few biscuits or a slice of toast first thing in the morning before any feelings of nausea start.

You could also try adding ginger to your diet to help reduce feelings of nausea. Add some fresh, chopped-up ginger to stir fries, for instance, or pour hot water over a couple of slices of ginger root to make ginger tea.

Tiredness

You might expect to experience the odd bout of fatigue during the late stages of pregnancy, thanks to all the extra weight you're carrying around. However, fatigue can occur early on during pregnancy too, especially during the first trimester (three months), as your pregnancy hormones kick in.

You can, however, give yourself an energy boost by eating foods such as wholemeal bread, brown rice and wholemeal pasta, and by reducing the number of cups of coffee you drink - or, in fact, anything you drink that contains caffeine.

Feeling very tired and washed out may, however, be a sign that you have anaemia. To avoid a deficiency in iron - which causes anaemia - nutrition experts recommend eating plenty of iron-rich foods such as red meat, sardines, fortified cereals, pulses, pumpkin seeds and dried apricots.

On the other hand, you could be feeling washed out because your blood sugar levels are out of control - something that many experts say is common during pregnancy. Tame your blood sugar swings by eating regular healthy snacks between meals - a handful of nuts, for instance, is ideal, as nuts are full of protein (and protein helps control blood sugar levels).

Bloating

During the third trimester, water retention can cause a condition called oedema, which produces a mild swelling of the ankles or hands. However, drinking at least a litre of water a day can help prevent it, as can drinking herbal teas such as nettle and dandelion, both of which are natural diuretics (which means they help prevent water retention).

Certain foods also act as natural diuretics, including celery, asparagus, artichokes, grapes, blackcurrants and parsley.

Constipation

Another common complaint during pregnancy is constipation. The reason why isn't exactly clear, but some experts think it's because of the pressure caused by the expanding uterus on the intestines. For some women who have been diagnosed with anaemia during pregnancy, taking some types of iron tablets may also cause constipation.

There is, however, a way to tackle the problem via your diet, and that's to eat plenty of high-fibre foods including fruit, vegetables and whole grains, and making sure you drink plenty of water to stay hydrated.

What not to eat

Certain foods should be avoided during pregnancy because they may contain bacteria or other toxins that could harm mother and baby. These include:

• Sprouted seeds and beans (alfalfa, bean sprouts etc)
• Raw or undercooked meat and eggs
• Raw shellfish, such as oysters
• Some types of fish, such as shark, swordfish and marlin (oily fish should be limited to two portions a week, while tuna should be limited to two servings of fresh or four small cans per week)
• Certain soft cheeses including Brie, Camembert, chevre (goats' cheese) and other cheeses with similar rinds, plus blue cheeses
• Pate (all types, including vegetable)
• Liver and liver products (these contain high levels of vitamin A)