Ask the expert: I’m pregnant and need a proper diet

I’m going to have a baby, and am in my third trimester. This pregnancy has been tough for me since I’m working and have long hours and no time to take care of my nutritional needs. I want to know how and what I should be eating.

Your metabolic rate has gone up by 8-12 per cent so your daily calorie requirements have also increased by almost 300-400 calories. There are four nutrients you should be focusing on during this time.

Protein requirements go up from 45g to about 75g in the second and third trimesters. Have at least four to five portions of good-quality protein, but reduce your consumption of fish to twice a week. Mercury exposure can impair your baby’s growing brain and nervous system. Wild or farm-raised salmon or light chunk tuna seem to be the safest bets.

You also need 30mg of iron every day at this time. Have generous portions of seeds, prunes, dates and lamb.

The last essential nutrient you must include in your diet is folic acid. Have it every day to support the increase in blood volume in your body. You need 600mcg to prevent neural tube defects.