GREEN  LEAFY  VEGATABLES

Leafy greens are rich in folic acid, iron (blood), vitamin A (eye-sight, skin and bone growth), potassium, fibre and calcium. Try to add spinach to your meal everyday.

MEAT AND CHICKEN AND FISH

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EGGS, PULSES

Protein foods which may be used by vegetarians. See note on vegetarian eating.

MILK

Milk is full of calcium and is must to have during pregnancy. It is good for bone development of baby and also to keep mother healthy.

DEMANDS

Choosing a wide variety of foods from each food group will help to meet the extra demands, however it may be necessary to eat more:

• lean meat, chicken, fish and non-meat alternatives (such as dried beans, lentils, tofu and eggs (ensure cooked))
• nuts and seeds
• low fat milk, cheese and yoghurt
• green leafy vegetables.