Iron and calcium help keep you healthy when planning a pregnancy.
Getting enough iron when planning a pregnancy
Try to eat foods that are rich in iron every day. Iron is important for making red blood cells, which carry oxygen around the body.
There are 2 types of iron:
- haem
- non-haem
Haem iron
Haem iron is more easily absorbed by the body. It is found in red meats like beef, lamb, mutton and pork. It should be included in your diet 2 to 3 times a week.
Non-haem iron
Non-haem iron is found in non-meat sources such as:
- eggs
- pulses - beans, peas and lentils
- green vegetables - spinach and broccoli
- breakfast cereals with added iron
- dried fruit - prunes and apricots
If you do not eat meat, aim to include plenty of non-haem sources of iron in your diet.
Eat iron-rich foods with foods that are rich in vitamin C, such as oranges, kiwis, peppers and berries. Vitamin C helps your body to absorb and use the iron in your diet.
Avoid tea or coffee around the time you are eating iron-rich foods. They reduce your body's ability to absorb iron.
It is not recommended to take iron supplements unless you have iron deficiency anaemia and your doctor advises you to.
Calcium in your diet when planning a pregnancy
Calcium is important for healthy bones and teeth. Try to have 3 servings of calcium-rich foods each day.
Sources of calcium include:
- milk, cheese, yogurt and other dairy foods
- green leafy vegetables - such as curly kale, okra and spinach
- dairy alternatives - such as soya drinks with added calcium
- bread containing added nutrients
- bony fish - such as sardines and pilchards