Everything You Need to Know About Healthy Pregnancy Diet

There’s a lot to take in when you’re pregnant, but it’s important to stay on top of research and be armed with the best advice as you progress through the stages of pregnancy. Here at Take A Peek - a 3D and 4D baby scan service based just outside of Liverpool - we have plenty of experience with pregnancy and are here to offer some guidance on the topic of pregnancy diet today.

There are four main vitamins and food groups that are vitally important and required in higher quantities when it comes to pregnancy. These are as follows:

Folic Acid

When this nutrient in found it foods, you’ll probably see it written as folate instead of folic acid. However, this B Vitamin is one to concentrate on, as it is known to lessen your developing baby’s chances of having any difficulties or birth defects, as it protects its spine and brain.

It is possible to gain a reasonable amount of folic acid from your diet alone, but many healthcare professionals would recommend that you take a supplement of up to 600 micrograms of the nutrient daily. The progress of your baby’s spine development can be monitored through 3D and 4D baby scans as the pregnancy goes through its motions.

Best sources: green vegetables (especially leafy ones), fortified cereal, starchy foods such as pasta and bread.


You may know this by now, but pregnant women actually require double the levels of iron daily than those who aren’t expecting - a whopping 27 milligrams daily. This increase helps the body to produce more blood, which helps to supply the baby with more vital oxygen.

The best way to get a proper absorption of iron is to eat a good portion of Vitamin C in the same meal - for example, a glass of orange with an iron-fortified cereal - as you don’t want to waste that crucial iron!

Best sources: meat, poultry, fish, peas, fortified cereal


Needed for the growth of vital organs within the baby, such as the brain and heart. Given that protein can be found in many food types, it is seldom supplemented - however, vegetarian or vegan mothers-to-be may wish to look into supplements.

Best sources: poultry and other meats, dried beans and pulses, nuts, eggs and tofu.


Imperative when it comes to the strengthening of bones, teeth and hair quality, calcium will be taken from the mother’s stores within her own bones if the levels she consumes during pregnancy are insufficient. Dairy products, which are the main source of calcium, are usually fortified with Vitamin D - another nutrient that works to form the baby’s teeth and bones.

Best sources: milk, cheese, calcium-enriched juices, sardines and salmon, kale and bok choy.

Contact us today to book in for your 3D and 4D baby scans at Take A Peek, where you can monitor your progress as you nourish your baby with these healthy foods.