The best foods for you and your baby

400–800 mcg a day from a supplement, plus food sources

Helps prevent neural tube defects such as spina bifida.

• Leafy greens like spinach and kale
• Lentils, chickpeas and beans
• Fortified cereals and bread
• Oranges and avocado

About 27 mg a day

Your blood volume grows by up to 50%; iron prevents anaemia and fatigue.

• Lean red meat and poultry
• Beans, lentils and tofu
• Fortified cereals
• Pair with vitamin C (citrus, peppers) to absorb more

About 1,000 mg a day

Builds your baby's bones and teeth and protects yours.

• Pasteurised milk, yogurt and hard cheese
• Calcium-fortified plant milks
• Tofu set with calcium
• Broccoli and almonds

About 600 IU (10–15 mcg) a day

Works with calcium for bone health.

• Salmon and sardines
• Fortified milk and eggs
• Most prenatal vitamins include it

2–3 servings of low-mercury fish per week

Supports your baby's brain and eye development.

• Salmon, sardines, trout and herring
• Anchovies
• DHA supplement if you don't eat fish (ask your provider)

About 70–75 g a day

Builds your baby's tissues and supports your growing uterus.

• Eggs (fully cooked)
• Chicken, fish and lean meat
• Greek yogurt
• Beans, lentils, nuts and seeds

About 220 mcg a day

Essential for your baby's brain and thyroid.

• Dairy and eggs
• Seafood
• Iodised salt in normal amounts

About 450 mg a day

Supports brain and spinal cord development.

• Eggs (one egg ≈ 150 mg)
• Chicken and fish
• Soybeans and broccoli

25–30 g fibre and 8–12 cups of water a day

Helps with constipation and haemorrhoids, both common in pregnancy.

• Oats and whole grains
• Fruit like pears, berries and prunes
• Vegetables and legumes
• Water through the day — Mamivaa can remind you

In the first trimester you usually need no extra calories. Around 340 extra calories a day are recommended in the second trimester and about 450 in the third — roughly a yogurt with fruit and a handful of nuts.