You are 17 weeks exactly

While your energy is at its peak, make the most of eating out, but choose your meals wisely.

161 days until your due date

Pregnancy doesn't have to cramp your lifestyle, and you can eat out safely. You may need to ask what's in certain dishes to avoid foods not recommended in pregnancy, such as soft cheeses, shellfish, and raw eggs.

Don't be afraid to ask exactly what's in a dish, and always ask for meat and fish to be well done to avoid contamination. Check that any cheese and milk products in recipes, including yogurt, are pasteurized.

If fatty foods upset your stomach and give you heartburn, stick to grilled or steamed rather than fried dishes. Be wary of pickles and chutneys that may not be fresh, and avoid pâtés and terrines.

Ask a Nutritionist

I'm vegetarian but keep craving meat. Is that normal?

In pregnancy, your body often craves things missing from your diet. You may be craving meat because you're low in iron or protein, both needed in larger amounts during pregnancy.

It's particularly important to get the nutrients you need. Without meat, you can get iron from whole-grain cereals and flours, leafy greens, molasses, legumes such as lentils and kidney beans, and dried fruit such as raisins and apricots.

A glass of orange juice or other vitamin C-rich food or drink, such as peppers or citrus fruit, with meals helps you absorb iron.

Protein is crucial for your baby's development. Legumes, whole grains, nuts, seeds, eggs, and dairy all contain good amounts. Try quinoa, a protein-packed grain that's a great alternative to rice, one of the few plant proteins with all the essential amino acids, and high in omega oils that help your baby's brain and nervous system develop.

Good to know

Stronger nails

Hormonal changes are likely to make your nails stronger and healthier than ever, so they'll look nice simply filed, even without polish. If you have a manicure, make sure the room is well ventilated, and avoid nail polishes containing dibutyl phthalate (DBP), which has been linked to birth defects in animals.

This is general information based on NHS guidance, not medical advice, and every pregnancy is different. Talk to your midwife or GP about anything that worries you. If your baby's movements slow down or change, or you have bleeding, severe pain or leaking fluid, call your maternity unit straight away. In an emergency, call 999.