Essential Pregnancy Nutrients

How much vitamin D during pregnancy is enough?

During pregnancy, you will need 5 micrograms (µg) of vitamin D every day. While some foods will contain vitamin D, you will only meet your vitamin D needs through regular exposure to sunlight. If you have little access to sunlight speak to your doctor or dietitian for advice on supplementation.

What foods contain vitamin D?

• Vitamin D enriched margarine;
• Fatty fish like salmon; or mackerel;
• Eggs.

Tips for getting enough vitamin D during pregnancy

• Go for a walk in sunshine to get your vitamin D – all you need is 15-30 minutes, 2-3 times per week;
• Make sure you protect yourself with sunscreen and a hat and avoid peak UV times (10am – 3pm).

Pregnancy nutrient - Iron

Iron contributes to the normal formation of red blood cells and helps to bring essential oxygen to your body’s cells and to those of your baby. Iron has a number of important roles in pregnancy, including:

• Reducing the risk of developing anaemia which causes you to feel tired and breathless;
• Helping with normal energy production to help avoid fatigue;
• Supporting your immune system;
• Supporting brain development in your growing baby.

How much iron during pregnancy is enough?

You need 27 mg/day during pregnancy.

Good sources of iron include meat (especially red meat which is higher in iron than chicken and fish), egg yolks, legumes and nuts, leafy green vegetables and iron enriched cereals.

The iron found in animal food sources like red meat is easier to absorb whereas the iron found in plant sources like vegetables is less easily absorbed. When you are eating these plant sources of iron, adding vitamin C to the meal can help with the absorption of iron.

What foods contain iron?

• Include lean meats (especially red meats) at lunch and dinner;
• Choose green leafy vegetables;
• Choose wholegrain breads and cereals as they are higher in iron;
• Include legumes (dried beans, peas and lentils) in dishes like casseroles and soups;
• Yeast;
• Wheat germ;
• Roast beef;
• Cooked lentils.

Tips for getting enough iron during pregnancy

• If you are a vegetarian or vegan, you may want to discuss this with your healthcare professional as you may need additional supplementation if you are not getting what you and your baby need through your diet;
• To boost iron absorption, consume some vitamin C at the same meal. Fruits and vegetables that are good sources of vitamin C include oranges, kiwifruit and green leafy vegetables;
• Tea and coffee interfere with iron absorption. Limit how much you drink especially around meal times;
• Sprinkle salads and raw vegetables with yeast or wheat germ (1 tsp yeast provides an extra 2mg iron and 2Tbsp wheat germ provides an extra 1mg).

Pregnancy nutrient - Iodine

Iodine is a mineral found in plant and animal foods. Due to changes in the food supply and varying levels of iodine in soil in different parts of Australia, dietary intake of iodine can vary. Iodine is important for the physical development of your baby, brain function, and plays a role in metabolism throughout our lives. During pregnancy, women have higher iodine requirements.

How much iodine during pregnancy is enough?

In Australia it’s recommended that women trying to fall pregnant, or who are pregnant, or breastfeeding, should take an iodine supplement of 150 micrograms (µg) a day to ensure adequate intake. As with all supplementation discuss with your healthcare professional before starting.

What foods contain iodine?

Here are some iodine rich foods to think about including in your diet:

• Use iodised table salt at home;
• Wholegrain bread;
• Seafood - including canned salmon, tuna;
• Seaweed like nori;
• Eggs;
• Commercially made bread (with fortified iodine).

Tips for getting enough iodine during pregnancy

The Australian government has implemented mandatory fortification of bread with iodine to ensure adequate intake across the population. All commercially produced bread in Australia must be made with iodised salt, which helps increase iodine levels in the diet.

Pregnancy nutrient - Protein

Proteins are the number-one building block for your growing baby’s muscles, ligaments, hair, fingernails, bones, brain tissue, blood and other tissues. It’s also important for building your baby’s cells, and renewing your own cells.

How much protein during pregnancy is enough?

You need about 60 g/day of protein. Try eating 100-150 g of meat or fish or two eggs every day, plus three to four portions of dairy products (e.g. a glass of milk, tub of yoghurt, portion of cheese).

What foods contain protein?

Good sources of protein include:

• Meat;
• Fish;
• Eggs;
• Milk and dairy products;
• Legumes (e.g. soybeans, lentils, beans);
• Nuts and seeds.