Healthy eating is important for pregnant women and their unborn babies. There are many nutritional issues to consider ensuring good health of both the woman and baby, during and after pregnancy. A wide varied diet is vital in supporting the growth and development of the fetus and the maintenance of the woman’s own health.

During pregnancy, there are increased requirements for most nutrients. Some of the important ones for discussion are: Energy (kilojoules)		 eating guide
 
  • Iron
  • Folate
  • Iodine
  • Zinc
  • Vitamin C
  • Hormonal changes and the baby's growth during pregnancy may also affect the mother's response to food. Common concerns include: Constipation
  • Morning sickness or nausea
  • Indigestion

 

 
Iron
Iron
 
  • Pregnancy can deplete a mother's iron stores. Therefore, it is important to have an appropriate intake of iron to help build and maintain these stores.
 
  • Red meat is the best source of iron as well as also being a good source of protein and zinc. Other meats like chicken and fish also contain iron but not as much as red meat. Iron can also be found in leafy green vegetables, legumes and iron-enriched breakfast cereals.
  • Some women may benefit from taking an iron supplement if they are iron deficient, but it is best to take them according to your doctor' advice as supplementation may cause symptoms like constipation and be harmful in excessive amounts.
 
Folate
  • Folate is a B vitamin that is needed for healthy growth and development. Its requirements are increased during pregnancy for normal growth of the unborn baby.
  • Discuss folate supplementation with your doctor, as it is best to use a folate supplement especially designed for pregnancy.
  • Good sources of folate include leafy vegetables, whole grains, peas, nuts etc.
 Folate
 
Fiber & Fluids
Fiber & Fluids
 
  • Some women experience constipation especially during the later parts of pregnancy. A high fiber intake combined with plenty of fluid is encouraged to help prevent this. .
  • High fiber foods include wholegrain breads and cereal products, legumes, nuts, vegetables and fruit.