5. Fruit

Aim for around 3 servings of fruit each day, again choosing different colored fruits to help ensure you are getting a wide range of beneficial nutrients for you and your baby.

A note on folate
Folate (folic acid) is thought to help decrease the risk of Neural Tube Defects (NTD) in babies. It is recommended that women should start taking a daily folate supplement 3 months prior to conception, and should continue through the first 3 months of pregnancy.

Guidelines recommend 600mcg per day of folate.

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