This is essential to help the development of your baby's bones and teeth, especially coming in to your third trimester. It's also incredibly important nutrient for the mum-to-be as pregnancy can cause you to lose nutrients from your bones.
Dairy is one of the best sources of calcium, so pasteurised yoghurt, milk and hard cheeses should be your go-to. But remember, calcium isn't just limited to dairy! There are plenty of other non-dairy calcium options like tahini, sardines, almonds and parsley.
Zinc is a must for your baby's immune system, cell growth and for the production and functioning of DNA. It's also essential for supporting your own immune system during pregnancy while helping maintain senses of taste and smell.
Get a good dose of zinc with lean red meat, wholegrains, legumes, nuts and seafood (staying away from any raw fish or seafood of course).
Omega 3 fatty acids
You need omega 3 fatty acid for the development of your baby's blood vessels and brain. It's also super important for decreasing your baby's likelihood of developing food allergies.
To get the most of omega 3 fatty acids, go for oily fish and eggs (always making sure eggs are properly cooked), as well as walnuts, chia seeds and flaxseeds.
Packing your diet with Vitamin C is another essential nutrient during pregnancy as it allows the body to produce collagen – this is the foundation of healthy bones, skin, blood vessels and cartilage. The power of Vitamin C also extends to helping the body fight against infection.
Find Vitamin C in fresh fruit and vegies (remember to wash your vegies well) – especially raw spinach, broccoli, red capsicum and berries.
Sure, getting enough fibre is crucial even when you're not expecting, but anyone who has been pregnant will know just how especially important fibre is for keeping bowel movements regular and healthy, and avoiding the constipation that often comes with pregnancy.
Your best fibre-packed sources here are whole grains, vegetables, legumes, fruits, nuts and seeds. Keep to fruits and vegies that are especially fibre rich and go for strawberries or raspberries with muesli and yoghurt for a fibre packed snack.