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ADVICE Center > Pregnancy Being

What foods are naturally rich in Folic Acid?

As well as taking a daily supplement of 400mcg folic acid, you can also help to increase your intake by eating foods that are fortified (check the packs) or naturally rich in folic acid

30g serving fortified breakfast cereal (average) = 75mcg folic acid
Wholemeal bread, 2 slices from a large loaf = 30mcg folic acid
White bread, 2 slices from a large loaf = 20mcg folic acid
100g serving of broccoli = 65mcg folic acid
100g serving of spinach = 80mcg folic acid
175g serving boiled potatoes = 35mcg folic acid
150g serving boiled brown rice = 15mcg folic acid
1 glass of orange juice (170ml) = 30mcg folic acid
200g serving baked beans = 45mcg folic acid

What does a ‘portion’ of fruit or vegetables mean?

Healthy Eating - it’s recommended you eat at least five portions of fruit and vegetables a day. What does a ‘portion’ mean?

80g (a small handful) of vegetables - raw, cooked, fresh, frozen or tinned(but potatoes don’t count)

One apple, pear, orange, banana, or other similar size fruit

2-3 smaller fruits such as plums or apricots

A small bunch of grapes, a handful of cherries or half a punnet of raspberries or other berries

Remember, though, however much fruit juice you drink in a day, it only counts as one portion

Fruit is a super convenience food and full of goodness for those between-meal snacks - remember, there’s no need to peel organic apples and pears

I am what you eat!

Try to eat as healthly as possible during pregnancy-your unborn baby is relying on you!

Don’t skip breakfast

Make the effort to eat properly at other mealtimes too

If you are nauseous during early pregnancy, try to make sure that the meals you are able to eat are good quality and nourishing.

Eating small, healthy meals also helps later on in pregnancy when you can quickly feel very full or if you suffer from heartburn.

Piling up the veggies

Eating healthily doesn’t have to be complicated or take up lots of time. A quick steak will help to keep up your iron levels.
A jacket potato with cheese, or pasta with sauce, plus salad, is easy and nourishing.
Pile extra vegetables onto a pizza - spinach, sweetcorn and red peppers are all great choices - to help ‘eat five’ portions of fruit and vegetables a day. Enjoy a rainbow of different coloured fruit and vegetables for lots of different nutrients - red tomatoes, orange oranges, green greens!

Best for your baby - and for the world

Even better, try ‘going organic’ - on average, organic food contains higher levels of vitamin C and essential minerals such as calcium and iron as well as cancer-fighting antioxidants. And you can also be sure of avoiding any potentially harmful pesticide residues

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