Folate | 400 micrograms of folic acid via supplement | To prevent birth defects like spina bifida. | Green leafy vegetables, and as ‘folic acid’ when added to bread/cereal and via your prenatal supplement. |
Iodine | 220 micrograms | To produce thyroid hormone for essential functions. | Seafood, milk, and vegetables. |
Iron | 22mg | To account for the 50% extra blood volume you’ll need. | Red meat, chicken, fish, leafy green vegetables, legumes, and iron-enriched breakfast cereals. |
Zinc | 9mg | To help regulate gene expression. | Lean meat, whole-grain cereals, milk, seafood, legumes, and nuts. |
Protein | 40-70g | To keep up with rapid growth. | Lean beef, pork, beans, chicken, salmon, nuts, peanut butter, and cottage cheese. |
Vit D | 400 iu | For healthy bones and teeth. | Oily fish, fortified margarines, and some breakfast cereals. |
Vit C | 40mg | To form collagen and help absorb iron. | Fruits and vegetables. |
Calcium | 1000 mg | For healthy bones and teeth. | Dairy products, fish with edible bones, breakfast cereals, dried fruit, bread, almonds, tofu, and green leafy vegetables. |
Fibre | 25-30g | To avoid constipation, which is common during pregnancy. | Whole-grain breads, cereal products, legumes, nuts, vegetables, and fruit. |
Water | 2.3L, or to thirst | To help absorb essential nutrients and transport vitamins, minerals, and hormones to the blood cells – and to your baby. | Water! |