If you are already on a special diet for medical reasons, make sure to consult your doctor or dietician. Good dietary sources include red meat, egg yolks, green leafy vegetables, fortified breakfast cereals, peas, beans and lentils. Because of the high requirements of iron during pregnancy, your doctor may prescribe iron tablets for you if necessary. Folate and Folic acid are vitamins essential for the formation and healthy growth of cells in your baby's body and can help prevent some birth defects, such as Spina Bifida. Folate is found in dark green leafy vegetables, Bovril and Marmite.
Folic acid is found in fortified breakfast cereals and breads.
Many women are advised to take folic acid supplements during their pregnancy, but it is also important to discuss this with your doctor even before conception. Calcium is essential for the development of healthy teeth and bones. Good dietary sources include milk, yoghurt and cheese. Smaller amounts are found in green vegetables and softened bones of tinned fish like sardines and salmon. If you don't like milk, cheese or yoghurt, discuss alternative sources with your doctor or dietician.