Pregnancy is an important time to make one's health a priority. Rahim Damji

Expecting a baby is an exciting time in any woman's life. It is a time of great change for you and your family, whether this is your first baby or you already have children. From the early stages of becoming pregnant, it is important to make your health a priority.

Unfortunately, many beliefs and practices found in South Asian cultures about foods that should or should not be eaten during pregnancy can lead to poor health conditions. Some believe that certain foods are “hot” (gharam) or “cold” (thanda) and will eat more thanda foods early in pregnancy and gharam foods after giving birth. Some traditional gharam foods include: eggs, meats, poultry, fish and chicken. These are all excellent sources of protein, minerals, and other nutrients, and they should be included in women's diets throughout pregnancy, rather than be avoided.

Many South Asians also believe that fruits such as papaya or specific vegetables should be avoided, as they could cause miscarriages. Avoiding healthy fruits and vegetables can be much more harmful as this can lead to poor nutritional status in pregnant women. Fully ripened papaya are an excellent source of vitamin A, vitamin C, folate, and fibre and can be a very nutritious addition to the diet. It's the green, raw papaya that has higher papain enzymes, and hence may be better to avoid so as to reduce the risk of potential harmful effects on the fetus.

Mango, pineapple, jack fruit and bananas are also avoided by some, yet they too have excellent nutritional value and no known negative pregnancy-related consequences. Choosing the right foods, eating a balanced diet, and gaining a moderate amount of weight are all factors that can help your pregnancy go as smoothly as possible.

The amount of weight you gain during pregnancy may be affected by your pre-pregnancy weight, your food intake and your level of activity. Being under or overweight during pregnancy can add to risks and complications for you and your baby's health, and make delivery more difficult.

Women in the United Kingdom are advised to gain no more than around 10–12.5 kilograms during pregnancy; however, weight-gain averages and recommendations vary from country to country. No matter where you are, it is important to remember that pregnancy is not a time to diet, nor to go overboard and choose lots of unhealthy options that you may crave.

Women may be told they need to “eat for two” during pregnancy, but this is a myth. In fact, in the UK, it is suggested that calorie requirements only increase by 200 Calories a day during the third trimester. That is equivalent to only two chapattis or one cup of rice!

Nutrients that are important when pregnant

It is important to get the right balance of food and nutrients at all stages of life but there are some nutrients that are particularly important during pregnancy.

Folic acid can reduce the risk of birth defects – called neural tube defects – which are defects of the brain or spinal cord, therefore your healthcare provider may advise you to take a supplement containing 400 mcg folic acid. It is also important to eat folate-rich foods during pregnancy. Good sources of folate are brown rice, pulses, green leafy vegetables and fortified breakfast cereals.

Many women are already short of iron (making them anaemic) before they get pregnant, so during pregnancy it is especially important to check with your doctor about using supplements. Include plenty of iron-rich foods such as lean red meat, wholegrain breads, pulses and dhal, green leafy vegetables, fortified wholegrain breakfast cereals, and dried fruits.

Vegetarian sources of iron are not as well absorbed by the body as meat sources. Having food or a drink containing vitamin C, such as a small glass of orange or papaya juice, or including a portion of vitamin C-rich fruit or vegetables with your meal, can increase the body's absorption of iron from vegetarian foods.

Dairy foods are excellent sources of calcium, which is essential for strong, healthy bones and teeth for both mother and her growing baby. Karim Ladak

Calcium is essential for strong, healthy bones and teeth in both yourself and your growing baby. Dairy foods, such as milk, yoghurt and cheese are excellent sources of calcium and it's important to include 3 portions of these every day. Choose lower fat milk to keep the fat content to a minimum. Other non-dairy sources of calcium include green leafy vegetables, sesame snaps, tahini (sesame seed or thil paste), broccoli, beans, dhal, sardines, dried fruit, and almonds.

Bear in mind that foods containing calcium may also inhibit the absorption of iron. Include calcium-rich foods in your diet, but it's best to eat them separately from iron-rich foods. If you are unable to get enough iron from food, ask your healthcare provider if iron supplements are right for you.

Most of our vitamin D is made in our skin through the effect of sunlight and only a small amount comes from our diet. However, women of Asian origin, those with darker skin, and women who cover up their skin can be at risk of vitamin D deficiency. This could increase the risk of rickets in your baby. Vitamin D can be found in eggs, oily fish and low-fat spread, but it is advisable to take a supplement. Ask your healthcare provider for more details.

Recent research has shown that pregnant women may not be getting a sufficient amount of iodine. Iodine is needed to make hormones in the thyroid, which help with many processes in the body. Among these are the development of your growing baby's brain, both during pregnancy and in the baby's early life. For this reason, your iodine requirements increase during pregnancy.

The main sources of iodine are dairy products, fish, shellfish, and iodized salt. Seaweed and kelp are a very rich source of iodine but eating these in excess can be harmful as too much iodine can cause problems with the thyroid. It is therefore recommended not to eat seaweed more than once a week, and not to take seaweed or kelp supplements.

Foods to be cautious about during pregnancy

There are a number of foods that should be avoided due to the potential risk to your unborn baby.

Avoid all kinds of patés (spreadable pastes often made of cooked ground beef and fat), even vegetarian ones, as well as mould-ripened cheese such as Camembert, Brie, blue-veined cheeses (e.g. Stilton, Danish Blue) and goat's cheese. Also avoid unpasteurised milk. These may contain listeria, harmful bacteria that can increase the risk of miscarriage or still-birth if a pregnant woman contracts an infection from these bacteria.

It is important to ensure that eggs are thoroughly cooked – white and yolk must be solid. Any foods containing raw egg are to be avoided, as these may cause infection with salmonella, which are bacteria that can cause fatal food poisoning. It is also important to ensure that raw meat is stored separately from cooked meat, and that meat is thoroughly cooked so the juices run clear. Also, don't forget to wash your hands after handling raw meat to prevent food-borne illnesses.

Shark, marlin, king mackerel, tile fish and swordfish should be avoided during pregnancy due to the risk of contaminants from the ocean such as dioxins and mercury. If you're having albacore or white tuna, limit your portion to no more than 6 ounces per week. Oily fish such as salmon, trout, hilsa, mackerel and sardines should be eaten no more than twice a week. Fresh tuna should be limited to two steaks a week (as part of your weekly oily fish intake) and canned tuna to four medium tins.

Excessive vitamin A can be harmful to your baby. Foods that are rich in the vitamin, such as liver and liver products, and multivitamins containing vitamin A, may need to be avoided if you already have a high level of vitamin A in your body. Check with your doctor.

It is advisable to limit the amount of caffeine to 200 milligrams per day. In real terms this is the equivalent of two average mugs of instant coffee or tea. (So it's still okay to have that morning cup of tea!) Too much caffeine can lead to low birth weight and increase the risk of miscarriage, but sticking to these guidelines will avoid this risk.

Constipation, morning sickness and heartburn

Eating plenty of high-fibre foods such as fruit and vegetables, beans and lentils, and wholegrain starchy foods can help to avoid the risk of constipation. Also, make sure you drink plenty of fluids – you should aim for around 8–10 cups a day. Try and choose water or herbal teas like mint or ginger tea.

When experiencing morning sickness (or feeling sick at any other time of the day), some people find relief by eating smaller amounts but more frequently, and choosing starchy foods such as rice, chapattis and crackers. It is best to avoid rich, fatty, and spicy foods and to make sure you're keeping well-hydrated by drinking plenty of water. Some people find food and drinks containing ginger can help reduce nausea.

To ease heartburn, again make sure you are eating little and often. Eat several small meals rather than a single large one. Spicy, fatty and fried foods can make things worse so avoid these if possible. Although some believe that heartburn means your newborn will have lots of hair, this can be a serious matter and if the problem causes too much discomfort, seek medical advice as soon as possible.

If you have any concerns regarding food and nutrition during pregnancy, contact your midwife or other healthcare professional. Your maternity service may have a specialist dietitian to whom you can be referred to discuss this further.

Good luck with your new arrival!