Article: Mary- Ann Shearer from Your Pregnancy magazine

Get raw
Raw vegetables are extremely high in antioxidants, vitamins and minerals. Cooking destroys many vital nutrients so, to meet your requirements for iron in your diet, eat raw vegetables and fruit.

Eat raw
Try to have at least one meal a day that consist entirely of fruit and snack on fresh or dried fruit or raw vegetables during the day. Fruit helps to satisfy your needs for many essential nutrients and is very high in magnesium. This helps your muscle relax, which is important when giving birth. The women I know who have experienced the easiest and shortest labours are those who have eaten an abundance of raw and dried fruits throughout their pregnancies. Many choose to go on a totally raw food programme six weeks before their due date.

Eat essential fatty acids every day
Essential fatty acids are needed for the correct functioning of the endocrine system, which helps regulate the hormones responsible for conception, pregnancy and birth. The best sources are avocado, raw nuts and seeds, olives, sweet corn on the cob and cold pressed vegetables and seed oils. Mix cold pressed oil into your salad dressing.

Get protein power
You only require a little extra protein during pregnancy. A quarter to half a cup of raw nuts or seeds a day will satisfy your protein requirement. Sunflower seeds or almonds contain as much protein as fish and pumpkin seeds contain the protein equivalent of rump steak, but in a more digestible form. They also contain essential fatty acids.

Concerned about calcium?
To prevent your body losing calcium, ensure that at least 75% of your diet is made up of raw fruit or vegetables. All raw fruits and vegetables contain calcium and unsalted almonds contain two and a half times more calcium than milk.

Pump your iron
Many pregnant women have lower levels of iron than usual because during pregnancy the mother's blood volume increases significantly. Contrary to popular belief, iron is easily absorbed by the body from raw fruits and vegetables. Because of the high levels of vitamin C found in these foods, the body is able to utilise the iron from plant sources efficiently. High levels of iron are found in raisins, currants, preservative- free dried fruit, leafy green vegetables, deep orange or yellow fruits or vegetables.

Meet your folic acid requirement
Folic acid is important for the formation of a healthy baby, as a shortage has been linked to congenital malformations like spina bifida and cleft lip and palate. If your diet contains at least 75% raw fruit and vegetables you will be getting more than the required recommended daily allowance of folic acid. Barleygreen is very high in folic acid.

Supplement safely
Supplements should only be taken to make up specific, definitive deficiencies diagnosed by your doctor. According the American medical Association. "A well balanced diet designed to meet the needs of pregnancy and lactation minimises the need for supplementation. The routine prescription of multivitamin and mineral supplements is generally unnecessary."

Enhanced digestion
Start all your cooked meals with raw vegetables. This will boost your immune system. This can be in the form of a salad, an avocado dip or a freshly extracted vegetable juice.

Limit meat
Try to eat meat no more than three times a week. This will prevent the loss of magnesium, calcium and potassium.

Eat the right combinations
Try to keep meals simple by combining foods correctly. Try not to eat concentrated starches (potatoes, rice, pasta) with concentrated proteins (fish, chicken, meat, eggs, nuts, seeds). This will stop your food fermenting in your stomach and will ensure optimal nutrient absorption and high energy levels.

Curb constipation
Raw fruit and vegetables are a wonderful source of water- soluble fibre that will help to keep your digestive tract regular throughout pregnancy. And avoid bread. Or try herbal fibreland.

And cravings
Craving sweet things is one of the first signs that your body is not getting enough of the right kind of glucose, Fruit is the best natural source of glucose. If you crave something salty, you probably need essential fats. Excellent sources of essential fatty acids are avocados, raw nuts and seeds, cold pressed vegetable oils, olives and sweetcorn on the cob.

Something for heartburn
This is such a common problem in pregnancy, probably because of hormones, overeating and your baby pushing up into your stomach. Avoid concentrated starches and concentrated proteins at the same time. Eat pasta with a vegetable sauce, rice with a vegetable stir-fry and grilled fish with oven baked butternut chips. Avoid drinking 15- 20 minutes before a meal, during a meal and one or two hours after you have eaten. Liquids dilute the stomach contents and upset the acid- alkali balance. Eat smaller meals more frequently.