Pregnancy Diet: Essential Nutrients for Future Mums
Learn about the essential nutrients needed during pregnancy, from the experts at the Department of Nutrition and Dietetics at KK Women's and Children's Hospital (KKH).
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 |
Ref: O17
Contributor(s):
Dietitian
Department of Nutrition and Dietetics
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