21/05/2025
Good nutrition is vital for a healthy pregnancy, both for you and your baby! Here’s what you need to focus on:
🥦 Folic Acid – This is essential for baby’s brain and spinal cord development.
Foods to eat: Leafy greens (spinach, kale), fortified cereals, chickpeas, lentils, oranges.
🥩 Iron – Iron helps prevent anaemia and supports the baby’s growth.
Foods to eat: Lean meats (chicken, beef), beans, spinach, lentils, tofu, fortified breakfast cereals.
Pair with vitamin C-rich foods (like oranges or capsicum) to boost absorption!
🥛 Calcium – Supports strong bones and teeth for both mum and baby.
Foods to eat: Dairy (milk, yogurt, cheese), fortified plant-based milks (almond, soy), leafy greens (bok choy, spinach, kale), almonds, tofu.
🍊 Vitamin C – Crucial for immune function and skin and helps iron absorption.
Foods to eat: Citrus fruits (oranges, lemons), strawberries, capsicum, broccoli, kiwi, tomatoes.
🧑⚕️ Protein – Essential for cell and tissue growth, especially as your baby develops rapidly.
Foods to eat: Eggs, lean meats, poultry, fish (low-mercury options like salmon), beans, lentils, quinoa, Greek yogurt.
🍞 Whole Grains – Provide energy and fibre to keep you feeling full and support digestion.
Foods to eat: Brown rice, oats, quinoa, whole-wheat bread, barley.
A balanced diet filled with these nutrients is key to a healthy pregnancy. 🌟 What’s your go-to pregnancy snack? Share with us in the comments!
