Early Life Nutrition
From the very first moments, your baby will need the right balance of energy and nutrition to thrive and grow. They totally depend on your body to support the ongoing development of their brain and immune systems, and that’s why your nutrition plays such an important part in their very young life.
With this in mind, we’ve created a general pregnancy timeline to guide you through each trimester. Discover your recommended daily intake of folic acid, iodine, calcium, iron and Omega 3, and find out the recommended foods to avoid.
Every step of the way, Nutricia offers you our expertise, support and advice in early life nutrition to help support your child’s progress.
Please note: This website contains information of a general nature only and is not a substitute for advice from your health professional.You should always check with your healthcare professional before relying on any information posted on this site.
Pregnancy
1st trimester
Pregnancy diet & nutrition
Eating a healthy, balanced diet when you’re pregnant, and taking a pregnancy supplement regularly, should give you and your baby all the nutrients you need. Unless your healthcare professional advises otherwise, other supplements are not necessary.
Did you know?
You can expect to gain around 10-13kgs over the course of your pregnancy.
Deborah, Registered Nurse
Folic acid in pregnancy
Folic acid, which is derived from folate, is a B-group vitamin that’s important for the healthy development of the foetus in early pregnancy. If you’re of child-bearing age, are pregnant, or planning on getting pregnant, it’s recommended you take extra folic acid to help prevent neural tube defects (NTD), such as spina bifida. If there is a family history of neural tube defects then you need to discuss further with a health care professional as your needs may be higher.
The folic acid recommendation in New Zealand is to take a supplement containing 800µg of folic acid for 4 weeks prior to conception and for 12 weeks after conception.
Find out more at: Food Standards ANZ and Ministry of Health
Iodine in pregnancy
Your thyroid uses iodine to produce hormones that are important for the normal development of your baby’s brain and nervous system. So it’s very important that you consume enough iodine when you’re pregnant.
150µg is recommended daily via a supplement when pregnant or breast feeding
Find out more at: NHMRC Nutrient Reference Values for ANZ
Did you know?
When you’re pregnant, your body produces 50% more thyroid hormone, and so it’s recommended you take a daily iodine supplement.
Deborah, Registered Nurse
Nausea and vomiting
Nausea and vomiting, or ‘morning sickness’, affects up to 2/3 of pregnant women. Eating regular small meals, avoiding fatty and spicy foods, and eating small snacks such as crackers and fruit may help.
Find out more at: Ministry of Health
Did you know?
Research has shown that eating 1g of ginger daily may help with morning sickness.
Sue, Nutritionist
Calcium in pregnancy
Calcium helps build strong bones and teeth. When you’re pregnant, your calcium needs don’t actually increase: 1,000mg daily (for women aged 19–50) and 1,300mg daily (for adolescents or women over 51). Dairy foods (such as milk, cheese and yoghurt) and calcium-fortified soymilk are excellent dietary sources of calcium.
1000mg per day
Find out more at: Better Health and NIAMS
Did you know?
When pregnant, you have an increased capacity to absorb dietary calcium, meaning you don’t actually need more calcium.
Deborah, Registered Nurse
Omega 3 DHA fatty acids in pregnancy
Long chain omega-3 fatty acids are very important for your baby's neurological development. If you’re pregnant or breast feeding, it’s recommended you consume 200mg of the omega-3 fatty acid DHA daily.
200mg per day
Find out more at: NSW Food Authority and American Society of Nutrition
Did you know?
Supplementing your diet with the omega-3 fatty acid DHA when you’re pregnant may help reduce the risk of having a preterm birth.
Deborah, Registered Nurse
Mercury in fish
Although it’s important to continue to eat fish when you’re pregnant, you need to be careful about which fish you choose. Some types of fish contain mercury levels that can harm your baby’s developing nervous system. These include Lake Trout from geothermal regions, Southern Bluefin Tuna and Cardinal Fish. Instead opt for fish such as Kahawai, Tarakihi, Hoki and Cod.
Find out more at: Ministry of Primary Industries
Did you know?
Pregnant women are at no greater risk from mercury than others, and most of the fresh fish we buy in NZ have mercury levels that are not a concern.
Christine, Registered Dietitian
Iron requirements in pregnancy
Increasing your intake of iron - either through your diet or by taking a supplement - can help build your baby's iron stores. Iron helps support their blood formation, which helps transport oxygen around their body.
Did you know?
Iron deficiency in pregnancy is common in New Zealand, and many women need an iron supplement. To determine whether you require one, your health care professional is required to check your iron levels at least three times during your pregnancy.
It's also important to note that irregular bowel movements are not always a problem for those taking iron supplements as there are different forms available from your Doctor.
Deborah, Registered Nurse
Foods to avoid during pregnancy
When you’re pregnant, there are some foods that you are recommended to avoid. This is usually because the food has a higher risk of containing bacteria such as listeria or salmonella.
Foods to avoid: Unpasteurised milk or any foods made from unpasteurised milk, liver and patés, raw seafood, raw meats, raw or runny eggs, cold cooked chicken, processed meats, soft cheeses, pre-packed salads and alcohol.
Foods to limit: Shark, Swordfish, Lake Trout from geothermal regions, Southern Bluefin Tuna and Cardinal Fish. You should also limit your caffeine intake.
Find out more at: Ministry of Primary Industries
Did you know?
Sensible and mindful eating focusing on fresh, properly cooked foods will benefit both you and your baby. If you are unsure if it's safe, then don't eat it.
Sue, Nutritionist
Should nuts be avoided during pregnancy?
If you’re pregnant or breast feeding, you don’t need to avoid consuming nuts for fear of causing an allergic reaction in your baby. You only need to avoid nuts if you are allergic to them.
Did you know?
Exposure to allergens - such as nuts - whilst in utero may help prime your child's immune system.
Find out more at: Ministry of Health
Christine, Registered Dietitian
2nd trimester
The myth of "eating for two"
There’s no need to eat more food during the first trimester of pregnancy. For the first trimester, your energy intake should stay about the same as it was before you were pregnant. During the second and third trimesters, your energy requirements will probably increase by about 1,400kJ - 1,900kJ a day. Increasing your diet with small snacks such as an additional piece of fruit, a sandwich or a tub of yoghurt will give you the extra energy you need.
1,400kJ - 1,900kJ extra a day
Find out more at: NHMRC Nutrient Reference Values for ANZ
3rd trimester
Bowel movements during pregnancy
Irregular bowel movements can be quite common during pregnancy. To help, it's recommended you
• Eat a high fibre diet with plenty of wholegrain cereals, fruit, vegetables, and legumes
• Drink sufficient water
• Increase your physical activity.
Find out more at: Ministry of Health
Did you know?
It is the high levels of progesterone that decrease gut contractions during pregnancy and this can result in irregular bowel movements.
Christine, Registered Dietitian
