Food cravings are normal when you're expecting, and it's generally alright to give in to them. Just don't overdo it. But craving non-food items such as ice, laundry liquid, paint or soil may mean you have something called pica. Tell your GP or midwife promptly. Eating non-foods can be dangerous to you and your baby. It could also mean your body may be lacking important nutrients.

Soft cheeses tend to be made from raw or unpasteurised milk, which can carry disease-causing germs like the bacteria that causes listerosis. Pregnant women are almost 20 times more likely to contract listeriosis, which can be harmful or even life-threatening, for their unborn babies.

Pasteurisation kills bacteria using heat. Unless clearly labelled as 'pasteurised', or 'made with pasteurised milk', avoid soft cheeses like feta, mozzarella or cream cheese, and processed cheese, such as cheese spreads. 

It's possible that foods you eat during pregnancy may make your baby familiar with certain flavours, even before his first taste of solid food. Small studies have shown that when expecting mothers eat spices such as garlic, cumin and curry, it changes the flavour of amniotic fluid, which baby regularly swallows. In another study, babies were less likely to make "I don't like it!" faces when they first tried carrots, if their mothers drank a lot of carrot juice during pregnancy.

Although many women insist that spicy food helps induce labour, there is no evidence to back up this old wives' tale. Some women may crave spicy food. For others, it might cause heartburn – but not labour!

Studies show you don’t need to cut out caffeine completely, but limiting intake to no more than 200 mg a day is advised – that’s about two mugs of instant coffee. Caffeine is also found in tea, some soft drinks and energy drinks, and chocolate. High levels of caffeine is linked to low birth weight, and too much caffeine can cause miscarriage.

Folic acid helps prevent major birth defects of a baby's spine and brain. NHS guidelines say women should take 400 mcg of folic acid daily while trying to become pregnant and for the first three months of pregnancy. Some women need 5mg of folic acid daily – ask your doctor or midwife if this applies to you. Some experts recommend also taking it for at least three months before starting to try for a baby.

The key words here are "thoroughly cooked and steaming hot". Raw, the foods can increase the risk of food poisoning, which could be harmful to you and your baby. So, according to the NHS, if you're craving hot dogs, sausages, mince meat or burgers, make sure they are cooked and steaming hot. If you are concerned, eat something else.

Some lucky women don't have any morning sickness. If you do, it usually goes away after the first trimester. According to the NHS, there is some evidence that ginger may help settle your stomach. However, ginger products are unlicensed in the UK, so make sure you buy them from a reputable source and always check with your GP or midwife before taking them if you're unsure. Bland foods, salty crackers, or tart drinks like lemonade can also help. So can snacking throughout the day. Let your GP or midwife know straight away if you're vomiting several times a day or have severe nausea.

Spam lovers are in luck! Meat products and smoked seafood are usually safe. Concerns about listeria mean pregnant women in some countries are advised against eating cold meats or smoked fish, but there isn’t this advice in the UK because the infection risk is low. If you still have concerns, avoid these foods.

Iron is essential for your health during pregnancy. The recommended daily intake of iron is 14.8 mg for women, but during pregnancy you will probably need more. You can get what you need by eating a balanced diet including lean meats, eggs, poultry, fish, dark leafy green vegetables and iron-fortified cereals. If you are short on iron, you may become anaemic, which is linked to premature birth and low birth weight. If you have anaemia your GP or midwife will probably advise you to take iron supplements.

If you're pregnant and eat a vegan diet, you should talk to your GP about taking supplements. Vitamin B12, D and iron can be hard to get from a vegan diet alone.

Vitamin B12 is found naturally only in foods that come from animals, although some fortified breakfast cereals also contain B12.

Vitamin D is most easily found in milk. Spending 10 to 15 minutes in the sun – taking care not to burn - three times a week is also enough to produce the body’s requirement for vitamin D. The NHS recommendations that all pregnant women should take a daily supplement containing 10 micrograms of vitamin D.

Iron can be found in beans, soy foods, spinach, and seaweed, for example. 

According to the Food Standards Agency, raw sprouts could pose a risk for pregnant women. No matter how well they are washed, they can still contain dangerous bacteria. So avoid the sprouts on your salad or sandwich unless they are thoroughly cooked.

Fish is good for you and your baby and it’s safe to eat some types of white, non-oily fish like cod, haddock or plaice.

But some fish have higher levels of mercury, which can be harmful. So when you are pregnant, you should not eat shark, swordfish or marlin. Also, limit the amount of tuna you eat to no more than two tuna steaks a week (about 140g when cooked) or four medium-sized tins (about 140g when drained). Oily fish, such as salmon or mackerel, should also be limited to no more than two portions a week, as these can contain pollutants such as PCBs and dioxins.

It’s also best not to eat raw shellfish, such as oysters, mussels or prawns, to reduce the risk of food poisoning. This kind of seafood with low mercury levels is generally safe as long as it is thoroughly cooked. However, you may want to err on the safe side and abstain during pregnancy.