Finding variety and balance in your diet. Those additional nutritional needs when you’re pregnant can be met by eating good, fresh food – here’s what we mean:

You will need:	Great sources:
Calories	Starches – wholemeal bread, pasta, potatoes, kumara, taro, rice. Fats – butter, cheese, milk (all in moderation), cooking oils, salad oils
Protein	Milk (trim), butter, cheeese, lean red meat, fish and other kaimoana, chicken (all freshly prepared), all types of beans, nuts, lentils
Iron	Lean red meat, fish and other kaimoana, chicken, eggs (all freshly prepared)Wholegrain bread, legumes, dried nuts, parsley, spinach, silverbeetVitamin C also helps iron absorption, so try to eat foods rich in Vitamin C alongside the above
Folic acid	Green leafy vegetables (puha, cabbage, lettuce), raw or lightly cooked
Vitamin B (especially B12)	Meat, milk, fish, eggs, Vitamin B12-fortified foods (some soy milks, textured vegetable protein)
Vitamin C	Fresh fruits and vegetables, especially citrus fruit, kiwifruit, capiscums, kumara and potatoes
Vitamin D	Oily fish (sardines and tuna)
Calcium	Milk (trim), cheese, yoghurt, canned fish with bones dried fruit, wholegrain bread, cereals, nuts. Calcium metabolism is also helped by Vitamin D
Zinc and Magnesium	Cereals, wholegrain breads, nuts and fish

Pregnancy Tips