Are you sick of being told what not to eat now you're a mum-to-be? Check out our A-Z guide to all foods tasty and nutritious for you and your unborn baby. Record your milestones with the nappytimes online baby book. To register follow the link: http://www.nappytimes.com/

1. Foods you CAN eat during
pregnancy - your A to Z guide
Are you sick of being told what not to eat now you're a
mum-to-be? Check out our A-Z guide to all foods tasty and
nutritious for you and your unborn baby.

2. A is for Apricots
Orange-coloured fruit and vegetables contains the kind of vitamin A needed
to keep your immune system strong. It also helps your baby’s lungs to
develop. But the other kind of vitamin A, known as the retinol form, can
be harmful to your baby if you have too much. Apricots also contain beta-
carotene, which keeps your heart healthy, too.

3. B is for Brussels sprouts
It’s vital to get folic acid into your body during the first trimester to help
protect your baby against spina bifida. Christmas dinner favourites,
Brussels sprouts are a great source of folic acid so add them to your daily
vegetable count. However, do note that you’ll need to take a folic acid
supplement as well to make sure you get enough.

4. C is for Chicken
Chicken is an excellent source of low-fat protein, which is essential
for keeping muscles strong and healthy, as well as increasing
growth. Protein is needed for the growth of your baby and
placenta, as well as for the changes taking place in your own
body.

5. D is for Dried fruit
A tasty low-fat snack, raisins are also a great source of natural
sugar and fibre, which is an easy way to stave off the dreaded
constipation woes. Keep a bag handy throughout pregnancy to stop
you reaching for the sugary snacks.

6. E is for Eggs
Another great source of protein, eggs also contain thiamine, which
converts carbohydrates into energy that is essential for your unborn
baby’s brain development. Have them scrambled, pouched or sunny
side up to top up on your egg intake. Just make sure they are fully
cooked - raw or undercooked eggs do carry a risk of salmonella so
should be avoided in pregnancy.

7. F is for (oily) Fish
Stock up on your sardines, mackerel and salmon as these fishes are
packed full of Omega-3 essential fatty acids, plus vitamin D, which is great
for keeping bones healthy. This will provide your baby with enough vitamin
D for the first few months of life, plus fish is low in sodium, which keeps
your heart and blood pressure levels in good shape. You might have heard
some fish is to be eaten in small amounts only - go easy on fish such as
tuna and swordfish as they may contain mercury. Limit your intake to two
portions a week for these.

8. G is for Greens
The copper found in green vegetables, such as broccoli, helps form
your unborn baby’s heart and blood vessels. Broccoli is also high in
vitamin C, potassium and folic acid, which all have health boosting
qualities for you and your baby.

9. H is for Honey
If you're avoiding honey because it’s not deemed as safe during
pregnancy, fear not, as you can eat the sweet stuff as long as it’s been
pasteurized. Most honey you buy off the shelf will be ok, but be careful
of the ‘homemade’ varieties from markets or festivals, as they might not
be 100% safe.

10. I is for Ice lollies
It’s recommended that you should be drinking at least 1.2 litres of fluids a day. So,
if you’re getting bored of plain old water, whip out a lolly to make hydration
more interesting. Ice lollies are also a good way to stave off morning sickness!
Chocolate-coated lollies are not included – stick to the fruit options instead.

11. J is for Juice
Drinking juice can help you reap the health benefits of the fruits that
make it, so invest in a juicer and make your own for the ultimate vitamin
boost. If you choose to stock up at the supermarket, make sure you
choose low-sugar juice varieties.

12. K is for Kidney beans
These kidney-shaped wonders are rich in fibre and an excellent source of
protein for vegetarian mums-to-be, which you’ll need for your growing
body and baby.

13. L is for Lamb… plus beef and pork
Vitamin B12 is needed for the body to be able to process folic acid and it’s
found in almost all foods of animal origin including lamb, beef and pork.
However, it’s recommended that you limit yourself to a few portions per
week as these meats are high in saturated fat.

14. M is for Mushrooms
Mushrooms contain riboflavin, which is essential for your baby’s bone, muscle
and nerve development. They also have a high level of potassium and anti-
toxins, too.

15. N is for No more junk food
Reaching for the junk food can sometimes be convenient, but with its
high sugar and fat content, it contains hundreds of ‘empty’ calories.This
means that that burger and fries gives you and your baby no vitamins or
nutrients, but will gain you a few extra pounds in weight!

16. O is for Oranges
A rich source of vitamin C, which you need to be able to absorb iron
effectively, oranges are also packed full of calcium, for strong teeth and
bone development, as well as magnesium.

17. P is for Pasta
Loaded with carbohydrates, pasta is a great source of energy for you and your
growing baby. Pasta is also really versatile, so try out different recipes by
adding some of you’re A-Z foods to your dish!

18. Q is for Quiche
Great for a light lunch or lunch boxes, make sure you opt for the cheese
varieties to get your intake of iodine. Iodine is important for the
development of the nervous system, particularly during the first three
months of pregnancy. Choose ones that are loaded with vegetables too
and chomp away!

19. R is for Red meat
All types of red meat are great for boosting your iron intake, which is
important for avoiding anaemia during pregnancy. It also increases the
production of red blood cells for your baby. Choose lean cuts and limit the
amount of fat you use to cook it.

20. S is for Spinach
Spinach contains bundles of iron and anti-toxins, as well as vitamin E.
There’s some evidence to suggest that eating a diet high in vitamin E
during pregnancy may protect your baby against developing asthma and
other allergies in later life. Add it to as many meals as possible!

21. T is for Tuna
Part of the oily fish group, fresh tuna is a great way to get your Vitamin
B6, which is needed to build up your baby’s nervous system and red blood
cells. It is recommended that mums-to-be limit themselves to two
portions a week as it contains mercury – and high levels of this can be
potentially dangerous.

22. U is for Unrefined carbohydrates
Refined carbohydrates (think white breads and pasta) may give you a
quick energy boost but it’ll soon dip back down again, leaving you feeling
sluggish. To maintain your energy during pregnancy, stock up on your
unrefined carbs - like brown rice, wholemeal pasta and bread - instead and
you’ll see the difference.

23. V is for Vegetables
You can’t beat vegetables for their source of vitamins, water and fibre.
Eat vegetables lightly cooked in a little water or raw, but well washed, to
get the most out of them. Aim for your five portions a day and you’ll keep
you and your baby feeling healthy – inside and out.

24. W is for Wholemeal bread
Wholemeal bread contains less sugar and salt than its refined
carbohydrate counterpart. It's packed with fibre and grains, which aid
the digestion and keep you feeling fuller longer.

25. X is for Xtra fruit and vegetable
It’s more important than ever to start scoffing the vegetables and fruit when
you're pregnant. Keep your five-a-day going strong by keeping fruit snacks
nearby (grapes, clementines and kiwi are great snacks on the go) or slice
up carrots, celery or cucumber for a lunch time pick-me-up.

26. Y is for Yogurt
A pot of yogurt is full of multi-vitamins like zinc, vitamin B12, potassium
and protein. The calcium levels will give your growing baby healthy teeth
and bones. Choose low-fat and sugar-free varieties. You should aim for 2-3
portions of dairy a day.

27. Z is for Zinc-rich foods
Good sources of zinc include Brazil nuts, pumpkin seeds and chickpeas.
Zinc is important for your unborn baby’s growth, as well as your own
body’s immune system.Plus pumpkin seeds are super yummy and make a
great snack, so soak up the zinc!