Healthy Diet: Right level of Iron and Calcium

Supplements during pregnancy

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 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.

200 ml milk or yoghurt

  • 40 g hard cheese

  • 40 to 50 g cottage cheese

  • 225 g cooked, fresh green vegetables

How much Iron 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 foods:

  • 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

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