Iron in Pregnancy

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You’re pregnant, congratulations! You probably find yourself constantly thinking about your growing baby, but don’t forget to look after yourself too. Choosing to eat healthy foods while you’re pregnant will benefit both you and your baby.

What you eat during pregnancy is important for your health, as well as the health of your baby – the food you eat during pregnancy is your baby's main source of nourishment. You need to ensure your diet provides enough nutrients and energy for the baby to develop and grow properly, while supporting your body.

For a healthy pregnancy, the mother’s diet needs to be balanced and nutritious – this involves the right balance of proteins, carbohydrates, and fats, and consuming a wide variety of foods from the four food groups.

Here’s some advice on creating a healthy pregnancy diet.

Lean red meat is a healthy food you can include in your diet which will provide you with many essential nutrients – think of it as nature’s multi-supplement.

During pregnancy you need more iron than usual. Lean red meat is a good source of iron which supports the formation of red blood cells, helps with normal energy production and helps reduce tiredness and fatigue.

Why do pregnant women need the most iron?

Pregnant women have about 30% more blood in their body. This means you need more iron because iron is needed to make haemoglobin which transports oxygen around the body in your blood.

• A good iron status helps keep up energy levels.

• Iron is needed for a healthy immune system. If iron stores are low, pregnant mothers are more prone to infection. 

• Good iron status in pregnant mothers is essential for the long term brain development and function of the growing baby.

• Healthy iron levels are associated with fewer pregnancy and birth problems.

• The growing baby has to lay down all its iron stores during pregnancy. This will see the infant through to when complementary foods are introduced at around 6 months of age.

Poor iron intake during pregnancy will impact on your iron status more than the developing infant. In other words, the iron needs of your baby will be met at your expense.

Iron deficiency while pregnant – What does it look like?  

In New Zealand, 1 in 14 women are low in iron. If you’re iron deficient you might:

• Feel tired and lethargic

• Become easily irritated

• Look pale or washed out

• Have heart palpitations (the feeling of your heart beating abnormally fast or with an irregular rhythm)

• Feel dizzy

• Be unable to catch your breath or feel breathless

• Feel run down and more prone to colds and infections

• Feel light headed or experience headaches

It’s not uncommon to feel tired or lack energy when pregnant, so it can be hard to know if it’s normal or a symptom of iron deficiency. You should always talk to your lead maternity carer (LMC) or doctor if you are concerned.

How can I get more iron during pregnancy?

The most common form of anaemia in pregnancy is caused by insufficient dietary iron. The best way to avoid this is a healthy iron-rich diet. However, if a woman enters pregnancy with low iron stores, she may not be able to meet the increased iron requirements from diet alone and may require supplements as prescribed by her doctor.

To get enough iron in your diet, include iron-rich foods such as New Zealand grass-fed beef and lamb. Eating a variety of foods from each of the four food groups as outlined in the Ministry of Health’s guideline, Eating for Healthy Pregnant Women, will ensure your diet is rich in iron.

Iron absorption can be optimised by adopting a few dietary changes. Click below to learn more.

Commonly Asked Questions

• Can I order my steak rare?

It is not advised to eat rare or undercooked meats while pregnant. Instead, cook until juices run clear and eat while hot. Store leftovers covered in fridge and eat within 2 days; reheat leftovers until piping hot.  

• I love pate - am I still able to eat it while I'm pregnant?

Although liver provides an excellent source of iron, pregnant women should limit their intake of liver to 100 grams per week, due to the potentially toxic effects of concentrated levels of vitamin A on the developing foetus. If using liver in a pate form, it should be cooked well and heated to over 70°C before consumption, which in practical terms, excludes shop-bought products.

Make-ahead meals 

You might like to prepare a few meals while you're pregnant that can be frozen and taken out as needed after your baby is born. Slow-cooker recipes are also great for when your baby has arrived and you find yourself time-poor. Click on the images below to check out the recipe.

Further Information

• Maternity services are free for New Zealand residents and other eligible women. If you haven't already, head to this page to find a midwife in your area.

• Check out our resource on Iron in Pregnancy for tips and recipe ideas. Send us an email if you require a hard copy. 

• The NZ Nutrition Foundation has an informative page on important nutrients during pregnancy. Check it out here.

References

Ministry of Health. (2020). Eating and Activity Guidelines for New Zealand Adults: Updated 2020. Wellington: Ministry of Health.

Ministry of Health. (2006). Food and Nutrition Guidelines for Healthy Pregnant and Breastfeeding Women: A background paper. Wellington: Ministry of Health.

National Health and Medical Research Council and Ministry of Health. (2006). Nutrient Reference Values for Australia and New Zealand: Iron. Camberra, ACT.