Pregnancy and the postpartum period bring significant physical and emotional changes, and good nutrition plays a vital role in supporting the health of both mother and child. A key concept often highlighted by experts is the “first 1 000 days” which is the period from conception to a child’s second birthday. This window is widely recognised as a critical time in which the foundations for lifelong health, growth, and neurodevelopment are established. Understanding the nutritional needs during this phase can help ensure the best possible start for both mom and baby.
Nutrient Requirements during Pregnancy
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During pregnancy a woman’s body needs more nutrients to support both her and baby. Some key nutrients to keep in mind include:
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Folate
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Iodine
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Vitamin D
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Choline
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Omega 3 Fatty Acids
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Iron
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Zinc
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Vitamin B12
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Vitamin C
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Calcium
Postpartum & Lactation
After childbirth, attention shifts toward recovery and caring for the baby. During the postpartum period, the body has increased demands, especially when breastfeeding, which requires additional energy (Breastfeeding increases energy needs by around 330–400 calories per day) and nutrients. The following nutrients are important during the postpartum recovery period and lactation:
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Folate
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Vitamin D
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Magnesium
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Calcium
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Iron
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Protein
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Vitamin B12
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Iodine
It is best to get vitamins and minerals from the foods we eat, however, sometimes this isn’t possible and supplementation may be necessary. Speak to your healthcare provider to best assist you.
GENERAL DO’S AND DON’TS DURING PREGNANCY & LACTATION
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Enjoy regular physical activity – this should not be more than what you were doing before falling pregnant
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Foods such as meat, fish, poultry, seafood and eggs may have harmful bacteria therefore cooking these foods thoroughly is important to prevent harm to your baby.
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Avoid alcohol during pregnancy and lactation. Alcohol passes into breastmilk within 30-60 minutes (this is the same rate as what it travels through your blood) .
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Try to limit caffeine-containing drinks. You can opt for decaffeinated tea and coffee during pregnancy and lactation.
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Drink plenty of water. Fluids are especially important during breastfeeding as you need to replace the fluid used in breastmilk.
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If you experience any side-effects like nausea, vomiting or constipation ask your doctor or dietitian for help.
During pregnancy and breastfeeding, FUTURELIFE® offers a range of products that can be included as part of a balanced diet.
FUTURELIFE® High Protein Smart food™
FUTURELIFE® High Protein Smart food™, with SmartProtein3D™, is high in protein and combines 23 Vitamins and Minerals, 19 Amino Acids, and Inulin (prebiotic). It is perfect as a meal, shake or smoothie. Mix instantly with water or milk and enjoy! Available in 3 flavours, vanilla, chocolate and peanut butter.
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It is high in 13 Vitamins (A, B1, B2, B3, B5, B6, B9, B12, C, D, E, H and K), high in 7 minerals (calcium, chromium, copper, iodine, iron, selenium and zinc), contains 4 minerals (magnesium, manganese, molybdenum and phosphorus) and is formulated with 19 Amino Acids.
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30% Protein- FUTURELIFE® HIGH PROTEIN Smart food™ is high in protein and has been formulated with SmartProtein3D™, a blend of 3 protein sources (Whey, Casein, Soy).
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It is high in Omega-3 Fatty Acids, Carbohydrates and Energy.
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It has a low Glycemic Index (GI), providing a sustained energy release over a longer period of time
FUTURELIFE® Smart Oats™ Energy Bars
An on-the-go high fibre bar made from whole grain oats with a yoghurt/ chocolate base & 25% less sugar (than the leading energy breakfast bar in South Africa as at Nielsen November 2022). Available in 3 flavours, yoghurt, yoghurt berry and peanut butter chocolate.
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High in Energy
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High in Dietary Fibre
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Formulated with Copper, Selenium & Zinc
Formulated with SmartProtein 3D™, these bars are High in Protein and Low GI. They contain crunchy soy nuggets and 19 Amino Acids. Available in 2 flavours, peanut butter crunch and chocolate crunch.
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25% Protein per bar
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19 Amino Acids with BCAAs
FUTURELIFE® HIGH PROTEIN LITE Bars
Formulated with SmartProtein 3D™, these bars are High in Protein and contain 25% less sugar*. They contain crunchy soy nuggets and 19 Amino Acids. Available in 2 flavours, peanut butter crunch and chocolate crunch.
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*25% less sugar than FUTURELIFE® HIGH PROTEIN Bar
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23% Protein per bar
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19 Amino Acids with BCAAs
Pregnancy and lactation bring unique nutritional needs that support both mother and baby. Focusing on key nutrients, choosing safe foods, and maintaining balanced eating habits can help promote sustained energy, and healthy development during this important period. With simple, informed choices, mothers can confidently nourish themselves and their little ones through each stage.
BY: Sonal Ratan / DATE: December 2025
