If you are planning to become pregnant you should take folic acid supplements – even if you are healthy and have a good diet. Once pregnant, continue to take the supplements for the first 12 weeks of pregnancy. If you take folic acid supplements it reduces the risk of having a baby born with a defect of their spinal cord, such as spina bifida.
Oily fish such as salmon and mackerel are rich in long-chain omega-3 fatty acids, which may help prevent heart disease, are a good source of vitamins A and D, and are good sources of the minerals calcium and phosphorus.
Iron helps transport oxygen around your body, it helps fight infection through the immune system, and it is used in producing energy within the body.
Dark green leafy vegetables such as brocolli and spinach are rich in iron, calcium and vitamins A, C and K. Iron absorption is increased markedly by eating foods containing vitamin C along with foods containing iron.
Milk contains vitamins A, B, C, D, E and K, fats, carbohydrates and protein, as well as minerals such as magnesium, potassium and calcium.
Baked beans on wholemeal toast is a cheap meal that is high in protein and contains 8 of the 10 essential amino acids in good proportion – as well as counting towards your five a day.