Protein – protein is important for the building and maintenance of the cells in the foetus’ body. Sources of protein can be found in foods such as eggs, turkey, chicken and milk.

Folate – folate is essential for blood formation and for the building of body cells. It is especially essential around the time of conception and in the first trimester as it helps prevent some types of birth defects. Some sources of folate are chickpeas, broccoli and spinach.

Iron – iron is essential for the formation of blood. The requirement for iron increases during pregnancy as the foetus’ blood tissue is being formed and the mother’s blood volume increases. Sources of iron include red meats and poultry

Calcium – calcium is important for the formation and development of the baby’s bones. This is also an essential nutrient during breastfeeding as the foetus’ bones are still developing. The best sources of calcium are in dairy (milk, cheese, yoghurt etc.)

Iodine – Iodine is needed for normal brain development in the baby. Iodine is also vital for the production of thyroid hormone, which is important for growth and development. Most foods in Australia are quite low in this nutrient so it is recommended that pregnant women take daily iodine supplements. 

Vitamin D – Vitamin D helps the body absorb and use calcium (for both the mother and foetus). It is mostly sourced through the action of sunlight, but a small amount comes from food such as egg yolks, margarine and vitamin D-fortified milk. 

Iron: women require iron during pregnancy because the developing foetus takes iron from the mother to last it through the first six months after birth. The recommended daily intake of iron during pregnancy is 27 mg a day. Sources of iron are found in red meats and poultry 

Iodine: women have increased iodine requirements to maintain a healthy pregnancy. Iodine can be found in organic foods such as organic fruits and vegetables however, most foods in Australia are quite low in this nutrient so it is recommended that pregnant women take daily iodine supplements. 

Vitamin D: vitamin D is an essential nutrient for both the mother and the baby as it helps the body absorb and use calcium. It is mostly sourced through the action of sunlight, but a small amount comes from food such as egg yolks, margarine and vitamin D-fortified milk. 

Protein: protein requirements increase during pregnancy. Protein is important for the mother as it maintains the body’s cells. Some protein rich foods are eggs, chicken, turkey and milk. 

Vitamin A: despite vitamin A requirements increasing for pregnant women, vitamin A supplements are hardly ever recommended as an excessive intake of vitamin A may cause birth deformities. The best way ensure that expectant mothers are provided with the sufficient amount of vitamin A is through food sources such as milk, fish, eggs and margarine.

Listeria: pregnant women are highly recommended to avoid foods that may contain listeria bacteria. Foods which have a risk of containing this bacteria are sandwich meats, soft cheeses (brie, camembert, ricotta, feta and blue cheese), soft serve ice-cream, pate, pre-prepared salads, smoked salmon, uncooked seafood and pre-cooked prawns.

Mercury (in fish): although it is suggested that pregnant women should consume 2-3 serves of fish per week, some types of fish contain significant levels of mercury which can be a risk factor to the foetus and the mother. When choosing fish, pregnant women should limit to one serve (150 g) per fortnight – billfish (swordfish, broadbill and marlin) and shark (flake) for the benefit of their developing baby. 

Alcohol: the consumption of alcohol during pregnancy is known to increase the risk of low birth weight, congenital deformities, effects on the baby’s intelligence and miscarriage. It is highly recommended that women do not consume alcohol during all trimesters of their pregnancy.

Salmonella: Salmonella is a cause of food poisoning that can trigger miscarriage for pregnant women. This can come from consuming raw eggs, poultry and undercooked meat. Salmonella can be avoided by thoroughly cooking meat, wearing rubber gloves when handling raw poultry and by washing hands after gardening.

Vitamin D: low levels of vitamin D can cause bone weakness and muscle pain in women. If vitamin D deficiency is severe, skeletal abnormalities can form in their babies.

Caffeine: drinks which contain high levels of caffeine should be avoided (this includes energy drinks). It is alright to drink tea and coffee in moderation, depending on the level of caffeine in the beverage. High levels of caffeine during pregnancy increase the risk of miscarriage and the baby having a low birth weight. 

Listeria: pregnant women are highly recommended to avoid foods that may contain listeria bacteria as it can cause severe illness. Foods which have a risk of containing this bacteria are sandwich meats, soft cheeses (brie, camembert, ricotta, feta and blue cheese), soft serve ice-cream, pate, pre-prepared salads, smoked salmon, uncooked seafood and pre-cooked prawns.

Vitamin A: consuming an excessive amount of vitamin A can cause the bones in pregnant women to weaken, making it more likely for them to fracture their bones later on in life. Excessive amounts of vitamin A can also harm the foetus.