Important nutrients during pregnancy:
- Folic acid/folate
- Iron
- Calcium
- Vitamin D
- Protein
Folate or Folic acid
Folate (or folic acid) is needed for the growth and development of your baby. It is especially important in the month before you fall pregnant and the first trimester (three months) of pregnancy. A good intake of folate reduces the risks of your baby being born with some abnormalities such as spina bifida (a disorder where the baby’s spinal cord does not
form properly). Dietary sources high in folate include green leafy vegetables such as broccoli, spinach, bok choy and salad greens, as well as edamame, artichokes, beans, peas and lentils.
All women planning a pregnancy and in the early stages of pregnancy should eat a variety of folate-containing foods (listed above). You should also take a folic acid supplement of 400 micrograms per day at least one month before and three months after you become pregnant.
Iron
Iron is needed to form the red blood cells for you and your baby. It helps carry oxygen in your blood and is needed for your baby to grow. During pregnancy you need a lot more iron than when you are not pregnant. It is best to get the iron you need from your diet. Iron from animal food sources is absorbed more easily than iron from plant foods. The best sources of iron are lean meats (especially red meat), some vegetables (especially green leafy ones), soy beans, legumes and fortified cereals. If you are vegetarian or vegan, talk to your dietician or midwife to make sure you are getting enough iron from your diet.
What you eat or drink may stop your body absorbing iron from your diet. You should limit your intake of these. They include:
- drinking tea or coffee with meals
- taking your iron supplement with a meal that includes milk, cheese or yogurt
- eating more than two tablespoons of unprocessed bran
You can help your body absorb iron from the food you eat or drink by:
- including vitamin C with meals (e.g. citrus foods, tomato, capsicum/sweet peppers, strawberries, kiwis)
- including animal protein with green leafy vegetables at a meal
- using antacids sparingly
Calcium
You and your baby need calcium for development of strong bones and teeth. It also helps to keep your circulatory, muscular and nervous systems running properly. The best sources of calcium include milk and dairy products, as well as fish which contains edible bones. Almonds and broccoli are also sources of calcium, and many breakfast cereals and fruit juices are enriched with calcium. Keep in mind that the calcium in these products is not absorbed as well as the calcium in diary products. If you are lactose intolerant or have a dairy allergy, be sure to include a calcium and vitamin D-fortified dairy alternative, such as soya milk, soya yogurt, rice milk or almond milk, in your diet.
Get at least three servings of dairy products or fortified alternative daily. 1 serving is equal to:
- 1 cup low-fat milk
- 1 cup low-fat yogurt
- 1 cup low-fat laban
- 45g (1.5oz) of cheese
- 1 cup soya/almond/rice milk which should be fortified with calcium and vitamin D
Vitamin D
Vitamin D helps your body to absorb and use calcium. Together vitamin D and calcium build your baby’s skeleton. You generally cannot get enough vitamin D from diet alone. Sunshine helps your body to make its own vitamin D. Foods which have a small amount of vitamin D are fish (like salmon, sardine, trout, herring and mackerel), egg yolk and some fortified margarines. If you spend a lot of time indoors, have darker skin or are covered up, your vitamin D levels may be low. Talk to your doctor or dietician about whether you should take a vitamin D supplement.
Protein
Protein is essential for growth and development of the fetus. Make sure that you get enough protein by eating meat, chicken, fish, eggs, milk and dairy products, as well as plant protein from sources such as dried beans, peas, lentils and soya, daily. Other good sources of protein include tofu, low-fat/fat-free cottage cheese and peanut butter.