Protein
Protein is needed for growth of the cells and also for blood production in the body.
Good sources are; lean meat, egg whites, tofu and peanut butter.

Carbohydrates
Carbohydrates are a great energy source.
Good sources are; cereals, rice, fruits, vegetables, pasta.

Calcium
Calcium helps the nerves of the body to function properly and also aids the muscles to contract properly helping prevent cramps. The growing baby will absorb plenty of calcium, so you will likely need extra supplementation to support your bones.
Good sources are; milk, cheese, yoghurt, spinach, sardines.

Iron
Iron is essential for red blood cell production in the body.
Good sources are; lean red meat, spinach.

Vitamin A
An antioxidant for healthy skin, eyesight and bones.
Good sources are; carrots, kumara, spinach.

Vitamin C
Essential antioxidant for oral health and is also helpful in the absorption of iron.
Good sources are; citrus fruit, tomatoes.

Vitamin B6
Part of the B Complex vitamins that help the body in times of stress, and also assists with red blood cell formation.
Good sources are; ham, bananas, whole grain cereals.

Vitamin B12
Helps the body function during times of stress and assists with red blood cell formation.
Good sources are; meat, poultry, milk.

Vitamin D
Necessary for healthy bones and teeth and helps the body absorb calcium.
Good sources are; dairy products, cereals, bread, fortified milk.

Folic Acid
Helps with blood and protein production. Is essential for supplementation during pregnancy - especially when trying to conceive and in the first 28 days of pregnancy as it helps prevent neural defects in the foetus. Talk to your doctor.
Good sources are; dark yellow fruits and vegetables, peas, nuts, beans and green leafy vegetables.

Fat
Essential in maintaining energy levels.
Good sources are; meat, dairy products, nuts, vegetable oils.
Talk to your doctor about supplementation and pregnancy nutrition.
Vegetarians in particular will need to be careful that baby is getting all the nutrients that are needed for proper growth.

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