Healthy Pregnancy Diet: Are You Getting Enough Nutrients?

Nutrients you need during pregnancy

Pregnant women should eat foods from various food groups to obtain nutrients for a balanced diet.

Nutrients from your daily diet help with your baby's development, as well as your health.

Nutrients you need during pregnancy

During pregnancy, your body requires more than 30 different nutrients. "Seven nutrients, namely vitamin A, vitamin C, folic acid, iron, calcium, vitamin D and DHA (docosahexaenoic acid) are especially important as they help with your baby’s development as well as maintain your health," says Ms Kellie Kong, Dietitian from the Department of Nutrition & Dietetics at KK Women’s and Children’s Hospital (KKH), a member of the SingHealth group.

Their recommended dietary allowances (RDA) per day, functions and food sources are detailed in the table below.

Nutrient	RDA	Function	Food Sources	Important Notes
Vitamin A	2500IU/day	Vitamin A promotes growth of cells and tissues and prevent night blindness.	Eggs Milk Red and yellow fruits and vegetables (papaya, mango, pumpkin, carrots) Dark green leafy vegetables (spinach and broccoli).	In the first trimester, more than 10,000 IU/day of vitamin A can harm the foetus. As liver is a concentrated source of vitamin A, limit to 2 tablespoons (50g) per week during this period.
Iron	19mg/day	Iron is needed for formation of red blood cells and prevention of anaemia in pregnant women.	Heme iron: Red meat (beef, mutton, lamb) Liver Pork Chicken Fish Non-heme iron: Eggs Green leafy vegetables Wholegrain cereals Beans and lentils Dried apricots Almonds	Iron is present in two forms in food - heme iron and non-heme iron. Heme iron is better absorbed by the body than non-heme iron. Eating vitamin C-rich foods at the same meal as non-heme iron foods will increase iron absorption.
Vitamin C	100mg/day	Vitamin C enhances non-heme iron absorption. It is also required for bone and ligament formation.	Fresh fruits (e.g. papaya, kiwi, guava, orange, strawberries) Fresh or lightly cooked vegetables (capsicum and broccoli)
Folic Acid	600mcg/day	Folic acid helps in preventing neural tube defects such as spina bifida in the foetus and anaemia in pregnant women.	Dark green leafy vegetables (e.g. spinach) Citrus fruits and juices (e.g. orange juice) Beans and lentils Nuts Fortified cereals
Calcium	1000mg/day	Calcium helps build your baby’s bones and teeth.	Milk, yogurt and cheese Fish with edible bones (ikan bilis, sardines) Green leafy vegetables Fortified food (high calcium soy bean milk)
Vitamin D	400IU/day	Vitamin D is required for calcium absorption.	Fortified milk Fish (sardines)	Also manufactured by our skin cells upon exposure to sunlight. About 10-15 min a day of sunlight on our arms at 10am or 2pm is adequate. However, people with darker complexion may need longer exposures to manufacture adequate Vitamin D.
DHA (Docosa-hexaenoic acid)	There is no RDA for DHA, but the ISSFAL (the International Society for the Study of Fatty Acids and Lipids) recommends 300 mg DHA daily	DHA is an omega-3 fatty acid required for brain and eye development.	Deep-sea fatty fish (e.g. salmon, herring, sardine) Eggs	Pregnant women who are vegetarians can obtain pre-formed DHA from microalgae-derived DHA supplements. They can also consume more foods containing alpha-linolenic acid (another omega-3 fatty acid which can be converted into DHA by the body) like flaxseed, canola oil and walnuts.