Aim for regular meals that combine whole grains, protein, healthy fats, fruit and vegetables. Include a prenatal vitamin if advised by your doctor.
Examples include lean red meat, lentils, beans, spinach and fortified cereals. Pair plant sources with vitamin‑C rich foods (like citrus or peppers) to help absorption.
Milk, yoghurt, cheese, tofu with added calcium, and some leafy greens all contribute to your daily calcium needs.
Most people are advised to drink water regularly throughout the day, increasing intake in hot weather or when exercising.
Use our printable diet guide as a simple reminder for balanced meals and snacks.
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