A sensible balanced will help give your child a healthy start in life. Below shows where your nutrition comes from, but you may also benefit from some supplements. Talk to your doctor about your needs.
Iron
- Produces haemoglobin, which makes oxygen in both mother’s and baby’s red blood cells. A lack of oxygen can cause tiredness.
- Prevents anaemia.
- Helps the baby gains sufficient weight and helps prevent premature delivery.
Sources: lean red meat, fish, dried beans and peas, whole grains and green leafy vegetables.
Vitamin C
- Helps improve iron absorbtion.
- Increases folic acid absorbtion.
- Reduces risk of pre-eclampsia.
- Helps maintain a healthy immune system.
Sources: oranges, lemons,spinach,limes, broccoli, capsicums, tomatoes and other dark leafy greens.
Vitamin E can also help reduce the risk of pre-eclampsia.
Vitamin C is easily destroyed, so cook these food lightly.
Protein
Protein is essential for a baby’s development.
Sources: fish, lean meat, peas, nuts, milk, yogurt, cheese, eggs and beans.
Vitamin B6
Helps in the breakdown and use of protein.
Sources: eggs, meat, nuts, bananas and avocados.
Folic acid
- Aids in the development of baby’s major organs and tissues, particularly the central nervous system. It reduces the risk of spina bifida, anencephaly and related birth defects.
- Helps prevent premature births, low birth weight and miscarriages.
Sources: multivitamin supplements, fortified bread and grain products (such as cereal), chicken liver, legumes, spinach, fruits and juices.
Note:
- Synthetic folic acid (supplements) is more easily absorbed than that found in foods.
- Folic acid works best when combined with Vitamin C and B12.
Vitamin B2 (RIBOFLAVIN)
- Release energy from protein, fat and carbohydrates. A deficiency can increase the risk of pre-eclampsia.
- It is needed to utilize folic acid.
- Helps the immune system.
- Necessary for the maintenance of good vision, skin, hair and nails.
Sources: liver, millk, egg whites, almonds, whole grains, wild rice, mushrooms, soybeans and spinach.
Calcium
- Vital for heart, muscle, nerve function, blood clotting and enzyme activity.
- Protects against lead from being released from the bones during pregnancy. Too much lead can lead to demineralization of the bones.
- Helps baby’s bone and teeth development.
Sources: milk, cheese, dark green leafy vegetables, dried peas, beans and sardines.
Note:
It works effectively only in the presence of Vitamin D.
Salt, caffeine and liquor are linked to calcium depletion and poor calcium absorbtion.
Zinc
- Protects against premature delivery.
- Helps muscles contract, a deficiency can prolong labor.
- Protects against miscarriages and growth retardation in the baby.
Sources: meat, seafood, whole grains, dried beans and peas. Take about 15mg of the mineral daily.
Carbohydrate
- Provide energy.
- Carbohydrate from starches can ease morning sickness.
Sources: bread, sugar, cereals, pasta, rice and potatoes.
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