A quick guide to essential nutrients for the pregnant woman

By Chin Wee Ping and Julia Goh 

We bring you the low-down on the important nutrients a pregnant woman needs daily, according to Dr Tan of KKH and nutritionist Lim Siew Choo. 

PROTEIN
Function: For baby’s physical growth and cellular development; for the placenta, amniotic tissues, and maternal tissues; to produce new blood cells as the mum’s blood volume increases by 50 per cent during pregnancy.
Daily requirements: 67g per day
From: Meat, fish, poultry, legumes, eggs, chicken, sweetened soybean curd (tao hui).
How much to eat: Slightly more than 1 cup of milk and 40g of red meat/poultry/fish 

CALCIUM
Function: Strong bones and teeth for both mum-to-be and baby.
Daily requirements: 1000mg
From: Calcium-fortified foods such as dairy (milk, yoghurt, cheese), orange juice, soy milk and breakfast cereals, or calcium supplements. Other sources include small fish with edible bones (eg ikan bilis and sardines), tofu and green leafy vegetables (eg broccoli and spinach).
How much to eat: 2 cups of high-calcium milk + 1 slice cheese + 200g yoghurt 

IRON
Function: Formation of red blood cells and to prevent mum-to-be from becoming anaemic. Your unborn baby also needs to store adequate iron for the first six months of life before he starts solids.
Daily requirements: 19mg
From: Red meat, liver, chicken, fish and liver, which contain heme iron, which is better absorbed by the body, as compared to non-heme iron. Non-heme iron sources are egg yolk, green leafy vegetables, bean curd, iron-fortified breakfast cereals, dried fruits and nuts. Take vitamin C supplements or vitamin C-rich foods at the same meal to enhance the absorption of non-heme iron.
How much to eat: 2 palm-sized servings of meat + 2 cups green vegetables + 1 cup iron-fortified cereal 

FOLATE
* Folate: A vitamin B found naturally in foods.
* Folic acid: Synthetic (man-made) form, used in vitamin supplements and fortified foods.
Function: Cell division and organ formation. It also helps prevent neural tube defects (malformations of the brain and spinal cord) in your developing baby and anaemia in pregnant women
Daily requirements: Due to the severe nature of neural tube defects, Dr Tan recommends at least 800mcg daily before conception and throughout the first trimester, and 400mcg, thereafter
From: Strawberries and dark green leafy vegetables, including spinach, broccoli and asparagus, citrus fruits and their juices, yeast extract, liver, dried beans and fortified breakfast cereals foods. Avoid overcooking the vegetables as folate is easily destroyed by heat.  
How much to eat: 1 bowl fortified breakfast cereals + 1 cup spinach + 1 cup beans
 
VITAMIN B12
Function: Blood formation and prevents anaemia in mums-to-be.
Daily requirement: 3mcg
From: Meat, poultry, fish, milk and eggs (vegans must take vitamin B12 supplement)
How much to eat: 2 cups of milk + 1 egg 

OMEGA 3 FATTY ACIDS
Function: DHA (Docosahexaenoic acid), one of the omega 3 fatty acids, is important for brain and eye development.
Daily requirements: Up to 340g (three servings)
From: Salmon, sardines, herring, halibut, canned light tuna and omega 3-fortified eggs, or a DHA supplement like NeuroGain PB PLUS.
How much to eat: Three servings of a variety of cooked fish or shellfish per week, one serving of albacore tuna a week

VITAMIN A
Function: Promote growth of cells and tissues and prevents night blindness.
Daily requirements: 2500IU. An excessive intake of more than 10,000 IU daily in the first trimester can cause birth defects
From: Food rather supplements, during first trimester, such as eggs, milk, deep-red and yellow fruits like papaya and mango, and vegetables like pumpkin and carrot, and dark green leafy vegetables like spinach and broccoli.
How much to eat: ¼ cup carrot, 1 mango + ¾ cup spinach. Limit liver intake to 2 tablespoons (50g) per week during your first trimester 

VITAMIN C
Function: Collagen formation in bones, muscles and blood vessels. Prevents anaemia by helping in non-heme iron absorption.
Daily requirements: 50mcg a day
From: Fresh fruit and salads
How much to eat: 1 orange + ½ mango

GREEN DAY Take two servings each of fruits and vegetables to meet your pregnancy requirements from the suggestions below. Vitamin C content per serving of some local fruits and vegetables

Fruit/Vegetable	Vitamin C (mg)
Papaya, 1 wedge	93
Orange, 1 small	88
Watermelon, 1 slice	11
Banana, 1 medium	8
Yellow Pear, 1 small	6
Apple, 1 small	6
Broccoli, cooked, ¾ mug	65
Cauliflower, cooked, ¾ mug	44
Cabbage, cooked, ¾ mug	20
Lady’s finger, cooked, 100g	16
Spinach, cooked, ¾ mug	10

VITAMIN D
Function: Helps calcium absorption
Daily requirements: 10 to 15 minutes twice a week outdoors for our bodies to synthesize enough vitamin D
From: Fortified milk, margarine and cold water deep-sea fish, like salmon and sardine. Apart from foods, our bodies can also synthesize vitamin D when exposed to sunlight. 

CARBOHYDRATES
Function: Daily energy production
Daily requirements: Six to seven servings
From: Wholemeal bread, brown rice, pasta, potatoes.

If you have any comments or practical suggestions, write to us at editor@family.sg 

- Mother & Baby
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