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Eat at least three servings of iron-rich foods, such as lean meats, spinach, beans, and breakfast cereals each day to ensure you are getting 27 mg of iron daily. While you're pregnant, you will need 220 micrograms of iodine a day to help ensure your baby's brain and nervous system development.
What to eat when you are pregnant and don't feel well. During pregnancy you may have morning sickness, diarrhoea or constipation. You may find it hard to keep foods down, or you may feel too sick to eat at all. Here are some suggestions: 1  Morning sickness: Eat crackers or cereal before getting out of bed. 2  Eat small, frequent meals throughout the day and avoid fatty, fried and greasy foods. 3  Constipation: Eat more fresh fruit and vegetables.