1. FRUITS AND VEGETABLES
Aim for five portions of fruit and vegetables per day. They may be in the form of juice, dried, canned, frozen, or fresh. Fresh and frozen (if frozen soon after picking) produce usually have higher levels of vitamins and other nutrients.
Wholegrain foods, such as wholemeal bread, wild rice, wholegrain pasta, pulses like beans and lentils, fruit, and vegetables are rich in fibre. Women have a higher risk of developingconstipation during pregnancy; eating plenty of fibre is effective in minimizing that risk.
It is important to have a healthy daily intake of calcium. Dairy foods, such as cheese, milk, and yogurt are rich in calcium. If the mother is vegan, she should consider the following calcium-rich foods; calcium-fortified soya milk and other plant milks and juices.
Zinc is a vital trace element. It plays a major role in normal growth and development, cellular integrity, and several biological functions including nucleic acid metabolism and protein synthesis.
Iron makes up a major part of haemoglobin. Haemoglobin is the oxygen-carrying pigment and main protein in the red blood cells; it carries oxygen throughout the body. During pregnancy, the amount of blood in the mother’s body increases by almost 50 percent, she needs more iron to make more haemoglobin for all that extra blood.