• Porridge or wholegrain breakfast cereal
• Low fat milk
• Fresh fruit
• Boiled egg
• Wholemeal bread or toast
• Butter or margarine
• Glass of fortified orange juice or milk

• Fresh fruit, stewed fruit or dried fruit
• Plain, natural or diet yoghurt (with a sprinkle of oats / nuts / seeds / berries)
• Wholegrain crackers / small pitta with cheese or nut butter or hummus
• Small bag of plain popcorn
• Small handful of nuts
• Hard-boiled egg with black pepper
• Wholegrain toast with cheese
• Snack peppers or baby corns or cherry tomatoes or carrot sticks or mini cucumber
• Small bowl of wholegrain cereal with low-fat milk
• Vegetable soup

• Lean meat, poultry, fish, cheese, beans, lentils, tofu, tempeh or eggs
• Boiled, steamed or roasted (low-cal spray) vegetables or salad
• Boiled or baked potatoes, whole-wheat pasta, egg noodles, brown / basmati rice, cous-cous or wholegrain bread
• Fruit
• Low fat milk or yoghurt

• Lean meat, poultry, fish, cheese, beans, lentils, tofu, tempeh or eggs
• Boiled, steamed or roasted (low-cal spray) vegetables or salad
• Boiled or baked potatoes, whole-wheat pasta, egg noodles, brown / basmati rice, cous-cous or wholegrain bread
• Fruit
• Low fat milk or yoghurt

• Sandwich made with wholemeal bread.
• Drink plenty of water every day to stay hydrated and prevent constipation

• Plain, natural or diet yoghurt (with a sprinkle of oats / nuts / seeds / berries)
• Piece of fruit
• Trail mix
• Hummus and snack peppers/baby corns/cherry tomatoes/carrot sticks/ mini cucumber/pita
• Rice cakes with banana and peanut butter
• Oatcakes with avocado and lime
• Small bowl of homemade soup
• Warm milk
• Wholegrain crackers / small pitta with cheese or nut butter or hummus
• Small bag of plain popcorn
• Small handful of nuts
• Hard-boiled egg with black pepper
• Small bowl of wholegrain cereal with low-fat milk

If you are vegetarian and your diet is varied and balanced, you will get enough nutrients for you and your baby during your pregnancy. However, it can be hard to get enough iron, iodine, vitamin D and vitamin B12 from a vegetarian or vegan diet. Take a complete vitamin and mineral supplement that is made for pregnancy to ensure you are meeting your needs for these essential vitamins and minerals.

Vitamin B12 is found only in animal products or fortified foods and is essential for healthy blood, heart and nervous system. vitamin B12 deficiency can lead to anaemia, irreversible nerve damage and birth defects.

Good sources of vitamin B12 are:

• • Fortified dairy alternatives
  • Fortified breakfast cereals
  • Yeast extract e.g. marmite or nutritional yeast flakes

• For vegetarians; eggs and dairy products

If you follow another type of restricted diet, such as gluten free, because of food intolerance (for example, coeliac disease) or for religious reasons, talk to your doctor or midwife. Ask them to refer you to a dietitian for advice on how to make sure you are getting all the nutrients you need for yourself and your baby.