Folic acid
400–800 mcg daily, ideally starting before conception, dramatically reduces the risk of neural tube defects in the developing baby.
Iron
Pregnant women need ~27 mg iron daily to support the increased blood volume. Lean meat, beans and fortified cereals are good sources; vitamin C boosts absorption.
Calcium and vitamin D
1000 mg calcium and 600 IU vitamin D support fetal bone development and protect maternal bone density.
Foods to limit
Raw fish, unpasteurised dairy, undercooked meat, high-mercury fish (king mackerel, swordfish) and excess caffeine (keep under 200 mg/day).
Hydration and weight gain
Aim for 8–10 glasses of water daily. Total recommended weight gain is 11–16 kg for a normal-weight woman with a single pregnancy.