Before conception and for the first 12 weeks of pregnancy, it is recommended that you take 400 micrograms of folic acid a day to help prevent neural tube defects such as spina bifida in your unborn baby. It’s also important to include other sources of the vitamin, eg: peas, Brussels sprouts, and orange juice.
A healthy diet during pregnancy is much the same as at any other time. Eat 3 meals plus small snacks each day and aim to eat a wide variety of foods from the four main food groups. During the last trimester of pregnancy (26–40 weeks) an extra 200 calories is required daily. This is easily provided by one extra nutritious snack, eg a yogurt and piece of fruit, a bowl of cereal or a small sandwich.
While you are pregnant, it is also important to take a 10mg supplement of vitamin D. This is particularly important for women of Asian, Middle Eastern or African origin as their babies are more at risk of vitamin D deficiency, which can increase the risk of rickets (soft bones).
During pregnancy, the amount of vitamin C needed increases by 10mg, which can be easily met through diet. For example, one small orange can supply up to 95mg of vitamin C.
