A Balanced Diet Is a Must During Pregnancy

A pregnant women needs a balanced diet that includes iron, calcium and a variety of vitamins to maintain her own health and that of her baby. The table below gives details of the nutrients and their sources required for the different stages of pregnancy.

 1^st trimester:

Nutrient	Function	Food Sources	Recommendations (per day)
Folic acid	Needed to prevent neural tube defects in the foetus.    Needed by mum to     prevent anaemia	Dark green leafy vegetables, citrus fruits and juices, yeast and meat extracts, liver and beans.	600 mcg
Vitamin A	Promotes cell and tissue growth, and normal vision	Liver, egg yolk, milk, red/ yellow fruits and red/green vegetables	2500 IU * intake of more than 10,000 IU of Vitamin A daily can harm the foetus. As such, vitamin A supplements should be avoided during the first trimester

2^nd  and 3^rd trimesters:

Nutrient	Function	Food Sources	Recommendations (per day)
Iron	Required for blood formation especially since a woman’s blood volume increases by 30% during pregnancy	There are 2 forms of iron, heme and non-heme   Heme (2 - 3 times more absorbable than non-heme sources): Red meats (e.g. fish, chicken and liver) Non-heme: Eggs, whole cereals, green leafy vegetables, bean curd, legumes, nuts and dried fruit	19 mg
Vitamin C	Prevents anaemia by increasing non-heme iron absorption	Fresh fruits & vegetables	50 mg e.g. 2 servings of fruits and vegetables daily
Vitamin B12	Required for blood formation	Foods of animal origin such as eggs, meat and milk.Vegans must take a supplement to meet their daily requirement	3 mg
Calcium	Required for baby’s bone and teeth formation    To maintain mum’s calcium stores in the body	Dairy foods such as milk, cheese and yoghurt are the best sources. Opt for non-fat or low fat versions to prevent excessive weight gain Broccoli, spinach, bean curd and fish with edible bones such as sardines and ikan bilis are other sources	1000mg daily   e.g. 2 cups of high calcium milk or 4 servings of calcium-rich foods (e.g. cheese, yoghurt)
Vitamin D	Necessary for calcium absorption	Fortified milk and fish such as sardine	10 mcg Exposure to sunlight for 10 – 15 minutes daily