Nutrient |
Needed for |
Best sources |
Protein |
cell growth and blood production |
lean meat, fish, poultry, egg whites, beans, peanut butter, tofu |
Carbohydrates |
daily energy production |
breads, cereals, rice, potatoes, pasta, fruits, vegetables |
Calcium |
strong bones and teeth, muscle contraction, nerve function |
milk, cheese, yogurt, sardines, spinach |
Iron |
red blood cell production (needed to prevent anaemia) |
lean red meat, spinach, iron-fortified whole-grain breads and cereals |
Vitamin A
(not during first trimester) |
healthy skin, good eyesight, growing bones |
carrots, dark leafy greens, sweet potatoes |
Vitamin C |
healthy gums, teeth and bones; assistance with iron absorption |
citrus fruit, broccoli, tomatoes, fortified fruit juices |
Vitamin B6 |
red blood cell formation; effective use of protein, fat, and carbohydrates |
pork, ham, whole-grain cereals, bananas |
Vitamin B12 |
formation of red blood cells, maintaining nervous system health |
meat, fish (cooked), poultry, milk
(Note: vegetarians who do not eat dairy products need supplementary B12) |
Vitamin D |
healthy bones and teeth; aids absorption of calcium |
fortified milk, dairy products, cereals, and breads |
Folic acid |
blood and protein production, effective enzyme function |
green leafy vegetables, dark yellow fruits and vegetables, beans, peas, nuts |
Fat |
body energy stores |
meat, whole-milk dairy products, nuts, peanut butter, margarine, vegetable oils
(Note: limit fat intake to 30% or less of your total daily calorie intake) |
|
