PROTEIN
Pregnant women generally need more protein to support the growth of the baby and other tissues and organs including the placenta, uterus and breasts.
In your trolley: Meat, chicken, eggs (they’ll need to be cooked later), legumes, lentils and yoghurt.
IRON
This is important for maintaining healthy blood. Not getting enough iron can lead to anaemia, which can affect the health of your body. Aim to get about 27mg of iron each day, with no more than 45mg, as part of a balanced diet.
In your trolley: Lean red meat, broccoli, spinach, silverbeet, parsley and nuts.
CALCIUM
It is important to eat the recommended three serves of dairy daily to ensure mum and baby develop and maintain strong bones and teeth.
In your trolley: Milk, yoghurt, hard cheese, almonds, tofu.
FOLATE
Helps prevent developmental problems, such as neural tube defects. Take a daily supplement of at least 400mcg of folic acid for the first three months of pregnancy and choose foods rich in folate.
In your trolley: Asparagus, Brussels sprouts, Weet-Bix.
IODINE
Vital for the brain and nervous system development and growth of the baby. You only need a small amount (about 150mcg daily), but it’s important to consume enough to support your body.
In your trolley: Seafood (eat less fish containing high levels of mercury), margarine, hard cheese.
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