Healthy Pregnancy Diet - Right Level of Iron & Calcium

Supplements For Healthy Pregnancy Diet

Even though you're taking a pre-natal vitamin, it's essential that you get vitamins and minerals from the foods you eat. This is especially true for calcium and iron.

How Much Calcium Needed For A Healthy Diet During Pregnancy

Calcium is a vital building block for your baby's bones and teeth and also helps to preserve your bone strength. Women younger than 19 need 1,300 milligrams (mg) each day; those of 19 and older need 1,000 mg daily.

Each of the following is equal to one serving (300 mg) of calcium. Try to eat four servings every day for a healthy diet during pregnancy.

• 200 ml milk or yoghurt

• 40 g hard cheese

• 40 to 50 g cottage cheese

• 225 g cooked, fresh green vegetables

How Much Iron Needed For A Healthy Diet During Pregnancy

Iron helps to create blood cells and prevents anaemia. When you're pregnant, you need 27 mg of iron daily (usually included in your pre-natal vitamin preparation).

Most women need to take additional iron supplements during pregnancy because it's hard to get the desired amount from food alone. To boost your iron intake, aim for at least four servings a day of these healthy foods during pregnancy:

• 75 g dried fruit, like apricots, raisins or prunes

• 150 g cooked dried beans, dried peas or lentils

• 50 g dark green leafy vegetables

• 1 slice wholewheat bread or 28 g wholegrain cereal

• 56 g almonds or walnuts

• 56 g red meat

Visit our healthy pregnancy section for more tips & guide to staying healthy during pregnancy. Also, know Pregnancy Diet Tips more about healthy diet tips for pregnancy to ensure the well being of both you & your baby during the entire journey of pregnancy.

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