Aim for at least 5 portions of fruit and vegetables a day

You can eat all vegetables freely. If you love your veggies, then covering half of your main meal plate with them is a great way to fill yourself up. If vegetables are not your thing then think about adding them to sauces, stews and soups.

Vegetables can be fresh, frozen or tinned in water – they are all nutritious. Tinned beans, pulses and chickpeas are far easier to use than dried ones, which need lots of pre-soaking. One portion of vegetables = 1 handful (80 grams)

Ideas to include extra vegetables

• Salad with your meal
• Steamed or boiled vegetables on the side if you are having a ready meal
• Add extra vegetables into stews, curries, soups and pasta sauces – onions, tomatoes, grated carrot and peppers work well. You can also add a handful of frozen vegetables to a store-bought soups or sauces.
• Try carrots, celery or peppers with hummus as a snack
• Add beans and pulses to soups, sauces, stews and curries – they contain lots of fibre and some protein too, so are a great choice. They can also help to stretch meat-based meals a bit further – try using half mince and half tinned lentils or chickpeas in bolognese sauces.

Fruit is full of vitamins and fibre. Two or three portions of fruit each day will provide you and baby with lots of good quality nutrition.

Try to eat whole fruit rather than drinking fruit juice. Fruit juice and smoothies don’t contain any fibre and do contain high amounts of sugar. If you do have fruit juice, try to have it with a meal. If you like smoothies, base them around berries and add some Greek or unsweetened soya yoghurt for extra protein.

A portion of fresh fruit is about a handful – one apple, one small banana, a handful of grapes or berries, 2 satsumas, kiwis or plums.

A portion of dried fruit (including dates) is around 1 tablespoon or a palmful.

If you are hungry, try having a few nuts, some yogurt or a piece of cheese with fruit as a snack. The protein and fats in these foods will help you to feel full.