🥩 Protein – The Body Builder
Protein is the main builder of:
Muscles
Organs
Placenta
Without enough protein, baby growth slows down.
On the plate: eggs, fish, meat, beans, lentils, milk, groundnuts
🍞 Carbohydrates – The Energy Giver
Babies grow 24/7, and growth needs fuel!
Carbohydrates provide the energy needed for:
Cell division
Organ growth
Healthy weight gain
On the plate: rice, yam, plantain, maize, oats, whole grains
🥑 Healthy Fats – The Brain Booster
Healthy fats help build:
The brain
Eyes
Nervous system
They also support a healthy birth weight.
On the plate: sardines, avocado, seeds, nuts, vegetable oils
🧠 Omega-3 – The Smart Nutrient
Omega-3 fats are superstars for:
Brain development
Eye development
On the plate: fatty fish, eggs, seeds
🩸 Iron – The Oxygen Carrier
Iron carries oxygen to the baby.
Less iron = less oxygen = slower growth.
On the plate: green leafy vegetables, beans, meat, fish
💡 Eat with fruits like oranges for better absorption!
🌱 Folate (Vitamin B9) – The Brain Protector
Folate helps form:
The brain
The spinal cord
It’s especially important early in pregnancy.
On the plate: leafy greens, beans, groundnuts, fortified foods
🦠 Zinc – The Growth Controller
Zinc helps with:
Cell division
Tissue repair
Immune development
On the plate: meat, fish, eggs, legumes, whole grains
🧂 Iodine – The Brain & Growth Switch
Iodine supports thyroid hormones that control:
Growth
Brain development
On the plate: iodized salt, seafood, dairy
🦴 Calcium – The Bone Builder
Calcium builds:
Strong bones
Teeth
If mum doesn’t get enough, baby takes it from her bones!
On the plate: milk, yogurt, small fish with bones, fortified foods
☀️ Vitamin D – Calcium’s Best Friend
Vitamin D helps the body absorb calcium and supports immunity.
On the plate: sunlight, eggs, fatty fish, fortified milk
🍊 Vitamin C – The Helper
Vitamin C:
Helps absorb iron
Supports tissue growth
Keeps the placenta healthy
On the plate: oranges, mangoes, pineapple, peppers
👁️ Vitamin A (Safe Amounts Only!)
Vitamin A helps with:
Vision
Organ development
⚠️ Too much can be harmful—food sources are safest.
On the plate: carrots, pumpkin, mangoes, leafy greens
🧠 Choline – The Memory Maker
Choline supports:
Brain development
Memory formation
On the plate: eggs, meat, fish, legumes
🩸 Vitamin B12 – The Nerve Supporter
B12 helps with:
Nervous system development
Red blood cell formation
On the plate: meat, fish, eggs, dairy
💧 Water – The Silent Hero
Water:
Maintains amniotic fluid
Helps nutrients reach the baby
No water = no smooth delivery system!
🌾 Fiber – Mum’s Best Friend
Fiber:
Prevents constipation
Helps control blood sugar
Supports gut health
On the plate: fruits, vegetables, whole grains, legumes
🥗 The Big Takeaway
No single food grows a baby.
It’s teamwork.
A balanced, varied diet gives the baby:
✔️ The right size
✔️ A strong brain
✔️ Healthy organs
✔️ The best start in life
Pregnancy isn’t about eating more —
it’s about eating better 💛