Knowing what to eat when you're pregnant isn't as easy as it sounds. Our hormones are all over the place and many women feel ill for a large part of their pregnancy. We spoke to dietician Angie Jefferson and consultant to Pregnacare, who gave us her top 10 tips for healthy eating during pregnancy.
1. Eat starch
Base every meal on starchy foods such as bread, potatoes, rice, pasta, chapatis, yams and breakfast cereals.
Starchy foods are an important part of any diet, providing a main source of energy for both the body and brain (and the baby with the energy needed to grow). They also provide bulk to the diet keeping you full and satisfied.
During pregnancy hormonal changes affect the body's use of blood sugar and so a regular intake of carbohydrates to top up blood sugar levels will help combat fatigue.
2. Eat lots of fruit and veg
Current advice is to aim for at least 5 servings of a variety of fruit and vegetables every day. The good news is that fresh, frozen, canned, dried and juiced all count (although juice can only be counted as 1 serving each day no matter how much is drunk).

3. Top up your protein
Choose foods rich in protein such as lean meat, chicken, fish (aim for at least two servings of fish a week, including one of oily fish), eggs and pulses (such as beans and lentils). These foods are also great sources of iron.
4. Up your fibre intake
Eat more fibre-rich foods such as wholegrain breads and pasta, brown rice, wholegrain or high fibre breakfast cereals, pulses, fruit & vegetables.
Constipation and piles are both common problems during pregnancy and are best prevented by eating a high-fibre diet.

5. Eat lots of dairy
Eat plenty of dairy foods like milk, cheese and yoghurts. Dairy foods are a major source of calcium, important for both the mother's and baby's teeth and bones. Choose low fat varieties such as semi-skimmed or skimmed milks, low fat yoghurts, low fat custards or milk puddings and lower fat cheeses etc.
6. Make snacks nutritious
Women often feel the need to eat more frequently in the early days of pregnancy to help combat morning sickness due to altered blood sugar control and to meet the energy demands of the growing baby.
However eating too many indulgent snacks such as cakes, biscuits, crisps and chocolate may result in excess weight being gained during pregnancy. Healthier snack choices include, malt loaf, currant buns, sandwiches or pitta bread with low fat fillings, low-fat yoghurts, hummus and bread or vegetable sticks, breakfast cereals, milky drinks or fruit smoothies and fruit including fresh, tinned in juice or dried such as raisins or apricots.

7. Watch salt and salty foods
Most people in the UK eat far too much salt, which can contribute to high blood pressure. Blood pressure is monitored throughout pregnancy and this is a perfect time for women to watch salt intake.
Women should be advised not to add salt at the table and cut down on the amount used in cooking. Intake of salty foods such as processed meats, salted foods such as bacon, ham and smoked fish, some ready meals, packet soups, sauces and savoury snacks should be limited.
8. Get active and stay a healthy weight
You should aim to try and be a healthy weight. Different women gain different amounts of weight, but an average weight gain is 10-12 kilograms or 22-28 pounds over the entire pregnancy. Gaining too much weight can affect health and increase blood pressure.
But equally, it's important that dieting during pregnancy is avoided as this can limit the baby's nutrition. Being active not only helps to moderate weight gain, but will also help prepare the body for birth and beyond.

9. Drink plenty of water and fluids
Pregnant women can become dehydrated more quickly than normal so drinking plenty of water and other fluids is important, especially when exercising or in hot weather.
A good fluid intake will also work alongside fibre to help prevent constipation and piles. Sweetened drinks can add extra calories so advice to limit the sugar added to hot drinks and watch intake of fizzy drinks should be given.
10. Don't skip breakfast
Eating breakfast is important to provide the brain, body and growing baby with an energy boost in the morning. Eating breakfast will also help to combat any problems with morning sickness during the first few months.
Evidence shows that people who skip breakfast tend to be more stressed and struggle with fatigue and concentration more than breakfast eaters, and are more likely to resort to indulgent snacks mid-morning.
Breakfast cereals are a great choice as they are often fortified with folic acid, iron and other important vitamins, alternatively fruit and yoghurt or wholegrain toast and juice are good choices.