A diet full of salad, fruit and vegetables is best when you're pregnant

Folic acid
Folic acid, known as folate in its natural form, is one of the B-group of vitamins. Because it’s a water soluble vitamin, it cannot be stored in the body, which means it’s important to eat foods that contain it every day.
Most people should be able to get the amount they need if they eat a varied and balanced diet. Folic acid is found in small amounts of many foods. Good sources include broccoli and Brussels sprouts, peas, chickpeas, yeast extract, brown rice and some fruit such as oranges and bananas. Other useful sources include fortified breakfast cereals and some breads.
Folic acid supplements together with a folate-rich diet have been shown to reduce the risk of neural tube defects such as spina bifida. A daily 400-microgram folic acid supplement should be taken from the time of conception until the 12th week of pregnancy. Some women such as those who have already had a pregnancy affected by a neural tube defect, or who are taking anti-epilepsy medication, are recommended to take a higher dose, which is available on prescription.

Iron
Pregnant women are at increased risk of developing iron deficiency anaemia, so eating plenty of iron rich foods is advised. However, iron status is checked regularly during pregnancy, and if required iron supplements are recommended. Vitamin C helps the body to absorb iron, so include food or drink containing vitamin C, such as fruit or vegetables or a glass of fruit juice, with meals. Don’t drink tea or coffee with meals or iron supplements because these make it harder for the body to absorb iron. It’s best to wait at least half an hour after taking iron supplements before having tea or coffee. Good sources of iron include meat (particularly red meat), pulses, bread, green vegetables, and fortified breakfast cereals. Although liver contains a lot of iron, you should avoid eating it in pregnancy.

Vitamin D
The best source of vitamin D is summer sunlight. Women of Asian origin, or those who always cover up when outside, or those who rarely get outdoors, may be particularly short of vitamin D and should take a supplement containing 10 micrograms of vitamin D each day. Women who receive Income Support or Jobseeker’s Allowance are entitled to free vitamin D supplements from maternity and child health clinics.

Calcium
Good sources of the mineral calcium include milk, cheese and other dairy foods, green leafy vegetables (such as broccoli, cabbage and okra, but not spinach), soybean products, nuts, bread and anything made with fortified flour, and fish where the bones are eaten, such as sardines and pilchards.