Pregnancy Diet: Essential Nutrients for Future Mums

1st trimester

2nd and 3rd trimester

Pregnant women need a balanced diet that includes iron, calcium and a variety of vitamins.

A mother-to-be needs a balanced diet that includes iron, calcium and a variety of vitamins to maintain her own health and that of her baby

Dietitians from the Department of Nutrition and Dietetics at KK Women's and Children's Hospital (KKH), a member of the SingHealth group, share details on the nutrients and their sources required for the different stages of pregnancy in the table below.

1st trimester

Nutrient

Function

Food Sources

Recommendations (per day)

Folic acid

Needed to preven t neural tube defects in the foetus.

Dark green leafy vegetables, citrus fruits and juices, yeast and meat extracts, liver and beans.

600 mcg

Vitamin A

Promotes cell and tissue growth, and normal vision

Liver, egg yolk, milk, red/yellow fruits and red/green vegetables

2500 IU

* intake of more than 10,000 IU of Vitamin A daily can harm the foetus. As such, vitamin A supplements should be avoided during the first trimester

2nd and 3rd trimester

Nutrient	Function	Food Sources	Recommendations (per day)
Iron	Required for blood formation especially since a woman's blood volume increases by 30% during pregnancy	There are 2 forms of iron, heme and non-heme: Heme (2 - 3 times more absorbable than non-heme sources): Red meats (e.g. fish, chicken and liver) Non-heme: Eggs, whole cereals, green leafy vegetables, bean curd, legumes, nuts and dried fruit	19 mg
Vitamin C	Prevents anaemia by increasing non-heme iron absorption	Fresh fruits & vegetables	50 mg e.g. 2 servings of fruits and vegetables daily
Vitamin B12	Required for blood formation	Foods of animal origin such as eggs, meat and milk. Vegans must take a supplement to meet their daily requirement	3 mg
Calcium	Required for baby’s bone and teeth formation To maintain mum’s calcium stores in the body	Dairy foods such as milk, cheese and yoghurt are the best sources. Opt for non-fat or low fat versions to prevent excessive weight gain Broccoli, spinach, bean curd and fish with edible bones such as sardines and ikan bilis are other sources	1000mg daily e.g. 2 cups of high calcium milk or 4 servings of calcium-rich foods (e.g. cheese, yoghurt)
Vitamin D	Necessary for calcium absorption	Fortified milk and fish such as sardine	10 mcg Exposure to sunlight for 10 - 15 minutes daily