Your healthy pregnancy diet

Unsure how many vitamins you should be eating for a healthy pregnancy diet? Follow our easy guide.

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  • Your healthy pregnancy diet

    You probably know you should be eating healthy food to benefit you and your growing child, but exactly how many vitamins and minerals do you need to consume during pregnancy?

    Read on to find out.

  • CALCIUM

    Why?

    To help build your baby’s bones and teeth.

    How much?

    800mg a day

    That equals…

    1¼ pints of semi-skimmed milk

  • IRON

    Why?

    To help the blood cells carry oxygen around the body. Your blood volume increases during pregnancy, so you need to keep your iron intake up.

    How much?

    14.8mg a day

    That equals…

    One bowl of branflakes and two handfuls of raisins. Other good sources include lean red meat, beans, dark green veg and dried fruits. Have a glass of orange juice too, because vitamin C helps your body absorb iron.

  • FRUIT & VEG

    Why?

    These contain essential vitamins and minerals, plus fibre to help prevent constipation.

    How much?

    5 servings a day

    That equals…

    One banana, one orange, two broccoli spears, three sticks of celery and seven cherry tomatoes

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  • FOLIC ACID

    Why?

    Folic acid taken in the first trimester is known to lower the risk of your baby being born with neural tube defects such as spin a bifida.

    How much?

    400mcg a day for the first 12 weeks

    That equals…

    It’s best to take a daily folic acid supplement. You should also eat folate-rich foods, such as green veg, granary bread and fortified cereals.

Last updated on 18 February 2009

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