This article contains information on 3 essential nutrients of pregnancy - folate, calcium & iron - and how to obtain these essential nutritional requirements in pregnancy.
Pregnancy is a time when you are eating to provide nutrients for your own growing body and for the development of a whole new little being! Whilst general nutrition is vital in pregnancy, there are 3 nutrients in particular that you must ensure you are getting in sufficient amounts during preconception and the 9 months of pregnancy.
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Folate - an essential nutrient in pregnancy
Folate is a B vitamin which women require in increased amounts during pregnancy - to assist with cell division in the baby. Low levels are associated with neural tube defects, which are caused by incomplete development of the brain, the spinal cord or their protective coverings in early pregnancy. Examples of these include spina bifida and anencephaly.
It is difficult to ensure you get the required amounts of folate during pregnancy from your food alone. Therefore in New Zealand it is recommended that woman should take one 800µg (0.8 mg) folic acid tablet daily for at least 4 weeks before and 12 weeks after conception, as well as consuming foods rich in folate and folic acid fortified foods.
It is also recommended that women at increased risk of having a pregnancy affected by a neural tube defect (for example, women with a family history of spina bifida) should take 5000µg (5mg) of folic acid daily for at least 4 weeks before and 12 weeks after conception.
The main dietary sources of folate in New Zealand include-
- Leafy green vegetables (wash well before use)
- Citrus fruit
- Wholegrain breads
- Legumes (dried beans)
- Folic acid fortified foods, such as some breakfast cereals and juices
- Liver – but limit to 100g per week due to high vitamin A levels. Liver needs to be well cooked, served hot and eaten immediately after cooking.
Calcium - an essential nutrient in pregnancy
Calcium is important for bone strength. Generally, the calcium needs of the baby during pregnancy are met through the mother absorbing and retaining more calcium during this time.
For women aged over 19 years their calcium needs are the same when pregnant as when they are not pregnant, as calcium is absorbed and retained more efficiently during pregnancy.
Teenage mothers, however, have higher calcium needs because their bones are growing at the same time as their body is developing the new baby.
Teenagers who are pregnant need to aim for 4 servings of dairy foods each day, instead of the recommended 3 servings of dairy foods for pregnant women over 19 years of age.
A serving of dairy food is:
- 250 ml milk
- 2 scoops of ice-cream (140grams)
- 1 pottle yoghurt (150g)
- 200 grams cottage cheese or ricotta
- 2 slices cheese (40g)
- 250 ml calcium fortified soy milk
Rich dietary sources of calcium should be included in the diet each day, such as dairy products – milk, cheese and yoghurt. Low fat milks have a higher calcium level than full cream or homogenized milk.
If you do not eat dairy products, other rich sources include:
- calcium fortified soy milk
- canned fish with bones,
- nuts*
- green leafy vegetables
- dried fruit
- tofu
- wholegrain breads and cereals
Iron - an essential nutrient in pregnancy
Iron requirements increase in pregnancy due to the needs of the growing baby and the mother’s increased blood volume. Iron requirements are even higher in the third trimester, when the baby starts to lay down important stores of iron.
Your iron level should be monitored throughout your pregnancy by your midwife / doctor. Usually this is checked at least at 12 weeks and at 32-34 weeks of pregnancy. If your level drops below normal you will be advised to take an iron supplement and ensure you have an iron-rich diet.
Vitamin C is also recommended to aid iron absorption, so having a glass of citrus juice or a piece of fresh fruit at the same time of day as your iron tablet is a great idea.
Your iron level will be checked a few weeks later to ensure it has improved prior to the birth, as this is essential for the safe delivery of the after birth, or placenta.
Dietary iron-
There are two types of dietary iron in the food we eat:
Iron from animal based foods (haem iron)
The iron that comes from red meat, chicken and fish is easily absorbed and utilized by the body.
The best sources include:
- beef
- lamb
- chicken
- fish and mussels (must be cooked and served hot and eaten immediately)
- liver (limit to 100g per week due to high vitamin A levels and ensure it is well cooked, served hot and eaten immediately after cooking).
Iron from plant based foods (non-haem iron)
Good sources of this iron include:
- wholegrain breads and cereals (especially breakfast cereals with iron added)
- vegetables and legumes (dried beans)
- dried fruit, nuts* and seeds
As this iron found in plant based foods is not as easily absorbed as the iron found in red meat, chicken or fish you need to include a food which is high in Vitamin C at the same meal to assist the iron absorption. This can be achieved by including one of the following at meal times: fruit juice, potatoes, tomatoes, fresh or dried fruit.
Nuts* and food allergies
It is recommended that pregnant women in families with a history of conditions such as hay fever, eczema or asthma should avoid peanuts and peanut products during pregnancy and breast feeding.
In general the avoidance of other common food allergens by the mother is not indicated.
The most effective protection against food allergies is to exclusively breast feed for 6 months followed by the delayed introduction of other common allergens to the baby’s diet.
Useful articles on nutrition in pregnancy
For information on which foods you need in pregnancy and which to avoid, read our Kiwi Families article by dietician, Fiona Boyle and midwife, Paula Skelton - Nutrition in Pregnancy
Many women suffer from uncomfortable symptoms in pregnancy, some of which can be eased through good nutrition. See our article Nausea, Constipation & Heartburn for some great tips.
Fiona Boyle is a registered dietician and nutritionist. She has worked as a dietician for 18 years, both in a hospital setting and in private practice and she is passionate about healthy nutrition for all age groups. Fiona is also the mother of two young girls. Read more about Fiona and her wealth of knowledge and experience in our
Panel of Experts.
Reference: Ministry of Health. Food and Nutrition Guidelines for Pregnant and Breastfeeding Women, a background paper. 2006. Wellington. NZ Government.
Article
Pregnancy: 3 Essentail Nutrients written by Fiona Boyle.