In the following pages, we bring you the best dietary options for both mother-to-be and baby.

Leafy greens

Broccoli, spinach and other leafy greens are necessary for pregnant and lactating women, as they provide vitamins and minerals that are vital to both mother and baby's immune system.

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Beans are rich in fibre, calcium, protein, niacin and thiamine, all of which are important to pregnant women and a growing foetus.

Nuts and seeds are rich in minerals, protein, fibre and sometimes omega 3 fatty acids, which support a healthy development of the brain and nervous system of babies.

It is an excellent source of calcium, phosphorus and Vitamin D -- bone-building nutrients for both mother and the child. Milk also packs proteins and vitamins A and B.

Fatty fish like salmon, tuna and halibut are rich in omega 3 fatty acids, which aid in the development of the brain and eyes of the baby.

Berries are packed with complex carbohydrates, Vitamin C, folate, potassium, fibre and fluid, all beneficial and essential for a growing baby.

A handy snack giving a natural energy boost, apricots are full of iron and are a good source of folate, calcium and magnesium. They are also rich in fibre.

Watermelon delivers delicious benefits to pregnant women -- it eases heartburn, reduces swelling and its high water content and fruit sugars alleviate morning sickness.

Wholegrains (brown rice, pasta, bread, oats) are rich in fibre, providing sustained energy and helping stabilise blood sugar levels. Wholegrain foods are also full of iron, zinc and B vitamins.

Eggs supply high-quality protein that is required by your growing baby to thrive. They also contain Vitamin B12, needed for building red blood cells and a healthy nervous system.

Lean chicken cuts offer moms a good, low-fat source of much-needed protein. Proteins are building blocks for your baby.

Soy products are a natural source of protein and iron and they're very versatile in cooking. Soy beans are great meat substitutes for vegetarians.