by HealthyBeings on August 1, 2010


Iron, Folate & Iodine, why are they so important?

During pregnancy your blood volume doubles. This means you need more iron in your diet to ensure enough oxygen is carried around the body for proper growth and development.

Women require 600μg (micrograms) of folate a day before falling pregnant and in early pregnancy to reduce the risk of neural tube defects which can cause spina bifida

The National Health and Medical Research Council (NHMRC) recommends that all women who are pregnant, breastfeeding or considering pregnancy, take an iodine supplement of 150 micrograms (μg) each day. Iodine is vital to ensure normal development of the baby’s brain and nervous system

How much extra food should I be eating?

During the 2nd and 3rd trimester of pregnancy you will require an extra 2 serves of fruit, 1 serve of vegetables and ½ a serve of meat or meat alternatives.

Why should I lose weight before falling pregnant?

Never lose weight during pregnancy. Try to achieve a healthy weight before falling pregnant to ensure the best health outcomes for Mother and baby.

Overweight and obesity during and after pregnancy increase your risk of gestational diabetes and high blood pressure, miscarriage, complications during birth, childhood obesity and other chronic disease.

A dietitian can help you with:

  •  Nutrition advice for Mum’s and Bub’s
  •   When and how to introduce solids
  •   Understanding food allergy
  •   Food hypersensitivity and intolerance
  •   Helping fussy eaters
  •   Adequate weight gain for pregnancy
  •   Weight loss before and after pregnancy
  •   Healthy eating for pregnancy
  •   Gestational Diabetes

Introducing Solids

  • Breastfeeding for the first 6 months protects your baby from illness and infection and provides your growing baby with exactly what it needs.
  • Iron fortified rice cereal, pureed fruits and vegetables and pureed meats are suitable first foods
  • Continue breastfeeding while introducing solids
  • Don’t delay or avoid potentially allergenic foods for the prevention of food allergy or eczema
  • Introduce foods one at a time so that any reactions to food can be clearly identified. Provide new foods every 2-3 days.


To find out more about your nutrition needs during pregnancy book an appointment with a Healthy Beings dietitian today.

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