So you're pregnant, and you're hungry. But should you really be shunning that prawn and camembert sandwich you've been craving? We get the experts to debunk some of those myths about what's safe to nosh on when you're up the duff.

THE FISH FURORE

The reality: all seafood contains mercury, an element which occurs naturally in the environment. High levels of mercury consumed during pregnancy have been linked to developmental delays and brain damage - hence, why many pregnant women avoid fish. But some fish contains more mercury than others, depending on size, age and diet. And according to the NSW Food Authority, most fish in Aussie waters have very low mercury levels.

Lisa Neal, author of Feeding the Bump, says you should definitely eat fish, listing seafood as one of her 28 "pregnancy superfoods". "Seafood has the lowest level of saturated fat of all animal proteins," she says. "It's also rich in zinc and iodine, which are both crucial in pregnancy and have few food sources."

According to Food Standards Australia New Zealand (FSANZ), some fish to avoid include shark (flake), swordfish, gemfish, orange roughy and southern bluefin tuna. But FSANZ says it's safe for pregnant women to eat canned tuna and salmon, mackerel, sardines and shellfish two to three times a week. "Mussels are especially good, as they're high in zinc," adds Neal. "Just make sure all seafood is cooked through, to avoid listeria infection."

SO, WHAT'S LISTERIA?

It's a type of bacteria. Raw or undercooked fish, meat, poultry and eggs, as well as unpasteurised milk products (including some soft cheeses), pates and cooked food that's been left exposed for too long can all contain listeria bacteria, which can cause an illness known as listeriosis. Although healthy people may not be affected at all, pregnant women are more at risk of infection. "An unborn child affected through his mother's blood may be stillborn," says Dr Miriam Stoppard, childbirth expert and author of Conception, Pregnancy and Birth. To avoid infection, always cook all food thoroughly.

Chicken and eggs have also been linked to salmonella bacteria, but again only when undercooked or raw. So don't stop eating them - Neal also lists eggs and lean meats like chicken among her superfoods, although she warns against eating eggs with runny yolks. "You should be having four eggs a week - they're nature's multivitamin capsule, because they provide more than 20 key nutrients. And chicken is one of the most absorbable sources of iron and contains all essential amino acids." Chook is also a great source of protein, zinc and vitamin B12, all vital to foetal development.

AND SUPPLEMENTS?

"Excessive nutritional intake can be just as harmful as nutritional deficiencies, especially during pregnancy," says Neal. The best way to obtain essential vitamins and minerals is from natural food sources. "They're more easily absorbed by the body, and your body only converts and uses what you need." Nutrients also need their "nutritional partners" for the body to get full benefits and to maximise absorption, Neal says."For example, iron absorption is doubled when consumed with a vitamin C-rich source; calcium can't be retained in the bones by the body without magnesium and vitamin D; and folate requires vitamin B12 to effectively perform its functions." Before you take any supplement during pregnancy, talk to your doctor first.