What women really eat in pregnancy?

We all know we're meant to have a healthy diet when pregnant, but what if our pregnancy cravings are for cream cakes instead of black chicken soup?

Between the food we're supposed to eat every day and the foods we shouldn't touch with a barge pole, is it any wonder we're confused about our antenatal diet?

Eating during pregnancy can be a minefield. We're bombarded with nutritional advice, and food-safety guidelines seem to change every five minutes. If you're a busy pregnant woman, cooking a nutritionally balanced meal every night can be an added stress. And if you're pregnancy cravings see you eating salt-and-vinegar crisps every hour on the hour, what's a girl to do?

Despite having access to a wealth of healthy-eating information 67% of mums-to-be still think they should double their food intake during pregnancy. In fact, an extra 300 calories a day is plenty. The resilience of this old wives' tale shows just how confused we are.

'Eating well during pregnancy can be quite straightforward,. 'There's no such thing as unhealthy food, only an unhealthy diet. Don't worry about the odd treat, as long as your overall nutrition is balanced.

'If you accidentally eat something you're advised not to, such as soft cheese or shellfish, don't panic. These carry a higher risk of food poisoning, but they're not guaranteed to harm you or your baby, especially if just a one-off. If you can't resist food such as prawns, store and cook them properly and they'll be safe.'

Expert advice on pregnancy nutrition

This list of foods you can tuck into any time from 0 to 40 weeks...

· Eat as much organic fruit and vegetables as you like, the more colours the better. They're packed with essential vitamins and minerals.

· If you really do crave something 'naughty', then some organic dark chocolate or a health-food-shop cereal bar every now and again is the best option.

· Hearty soups containing pulses (lentils, chickpeas, kidney beans, flageolet beans) are great comfort food, and an excellent source of vegetable protein. Plus they're low in fat and high in fibre and essential B-vitamins.

· Natural organic yogurt provides friendly bacteria – good for the digestive system. Add your own fruit for a tasty treat.

· Mixed fresh nuts (Brazil, almonds, cashews, pecans, hazelnuts) are ideal snacks, as are pumpkin and sunflower seeds. Good sources of protein and essential fats.

· Cheese oatcakes are a super snack. They balance blood-sugar levels and sustain energy.