Smoked fish

Because smoked fish has been cured it is not raw, making it safe to eat while pregnant according to advice from the Food Standards Agency.

While some countries advise pregnant women not to eat smoked fish due to the risk of listeria, here in the UK the risk is very low. Oil-rich fish, such as mackerel, sardines, herring, pilchards and salmon, are rich in essential fats such as Omega-3 and great to eat during pregnancy but not more than two portions a week.

Try flaking heated smoked mackerel into rice and adding hard-boiled egg and chives for a quick kedgeree, or adding it to a baked potato with some crème fraîche for lunch.