Cart 0 Account My Account Log in Register Search Account Cart 0 1300 263 257 Health Articles

Top 8 Pregnancy Nutrients

by Kate Save on Jun 09, 2020
  1. Choline – an essential nutrient to support the development the baby's brain and the development of the placenta.

Dietary sources: 2 eggs a day provide around 50% of your choline needs, however beef, soybeans, chicken, cod, mushrooms, potatoes and quinoa are all great sources of choline

  1. Iodine and selenium - when trying to conceive it’s important to have your Thyroid levels within target range. Selenium is a mineral that is also and antioxidant and has a key role in thyroid health, along with iodine. Iodine is used to make important hormones that help with metabolism and can affect your period regularity.

Dietary Sources: Selenium: Beef, brazil nuts, tuna, sardines, poultry, prawns

Iodine: Seaweed, eggs, tuna, ionised salt

  1. Folate – Before falling pregnant and during pregnancy it is important to get rich sources of folate in your diet, this is because it can prevent birth defects known as neural tube defects such as spina bifida you may also require supplementation but speak to your doctor first.

Dietary sources: Green leafy vegetables, kiwi fruit, avocado, beetroot, seeds and nuts

  1. Iron – Iron is important in pregnancy, low iron levels can result in premature broth and low birth weights.

Dietary sources: Red meat, legumes, fortified breads and cereals (whole grains), green leafy vegetables! Hint: Boost your absorption of iron by eating a vitamin C rich food at the same time, for example some broccoli and steak.

  1. During pregnancy your immune system is lowered, therefore it is important to protect yourself and you baby from food-borne illness. Foods that are at higher risk of containing harmful bacteria leading to food poisoning include uncooked meat and seafood (including sushi), deli meats, pre-made salads, soft cheeses, unpasteurized milk, soft serve ice-cream, undercooked eggs or pate and meat spreads.
  2. Avoid high intakes of mercury as mercury can increase chances of birth defects and nervous system damage. Although it is important to ensure adequate intake of omega 3 fatty acids during pregnancy, avoid large quantities of deep-sea fish, the current recommendations are:
  1. Omega 3 – Although avoiding excessive amounts of seafood is recommended during pregnancy, it’s important to ensure omega 3’s is part of the pregnancy diet, mostly found in oily fish. Omega 3’s can only be obtained by the body and is essential for bubs eyes, brain and nerve development.

Dietary sources: low mercury fish per week such as salmon, tuna or trout, and plant-based omega 3 sources such as nuts, seeds or vegetable oils

 

Recipes for Pregnancy

Salmon, black rice and quinoa salad (Salmon is a good source of Omega 3’s for Pregnancy – ensure Salmon is cooked thoroughly)

Ingredients:

Method:

  1. Prepare ingredients as above
  2. Prepare the dressing by whisking oil, grated lemon rind, juice and horseradish
  3. Mix the cooked grains, beetroot, salmon and coriander together in a large bowl.
  4. Drizzle the dressing over salad, top with avocado

Veggie Frittata – serves 4 (Eggs are a good source of Choline for pregnancy – ensure egg is cooked thoroughly)

Ingredients:

Method:

Ginger Beef & Citrus Stir-fry - Serves 4  (Beef is a good source of Iron for pregnancy)

Ingredients:

 

Method:

  1. Prepare ingredients listed above
  2. Preheat wok with peanut oil and brown pieces of beef, once beef has browned off - remove and place aside
  3. Start bringing brown rice to the boil to cook (should take ~30-40mins)
  4. Add brown onion to the work until softened, add vegetables and stir fry, once softened and beef back to wok and cook through, add ginger root
  5. Once chicken and vegetables are cooked, add mushrooms to soften, then add tamari sauce, pepper, and lemon juice to dish and remove the ginger root
  6. Serve over cooked brown rice

 

 

Share: Previous Nutrition and Brain Health Next Iron Rich Foods

Related Articles

Male vs Female Metabolism: Why the Difference Matters

Health Hacking Versus Health Maxing: Why the Foundations Still Matter Most

Obesity Is Heritable, It Is Not Inevitable.

Exercising More But Still Not Losing Weight? Here’s Why Diet Matters More

Let’s Stay Connected

Sign up for our newsletter and be the first to receive health tips, nutrition insights, delicious meal updates, and exclusive Be Fit Food offers. Join our community and stay inspired on your wellness journey!

Our Philosophy Services Dietitian Support Media Shop & Delivery Resources Legal/Policies © BeFit Food 2026 Payment options:

Search our store

Account Cart 0 Popular Searches: lasagne protein balls smoothies   ""

Images on This Page