Most pregnant women are prescribed multivitamin and mineral supplements.
But it’s still important to get essential nutrients from food.
Folate, omega 3 fatty acids and iron are essential for a healthy pregnancy. Along with a daily supplement containing folic acid, vitamin B12 and iron, include food sources of folate, omega-3 fatty acids and iron in your diet. Here are some excellent dietary sources of these important nutrients
Folate
- Cooked dried beans, peas and lentils
- Spinach, asparagus, romaine lettuce, beets, broccoli, corn, peas, tomato juice, vegetable juice cocktail, Brussels sprouts, gai lan, bok choy
- Orange juice, canned pineapple juice, cantaloupe, honeydew, canned grapefruit juice, bananas, raspberries, grapefruit, strawberries
- Enriched grain products like pasta, cereals and bread; whole grain breads and cereals
- Peanut butter, sunflower seeds
Omega 3 Fatty Acids
- Salmon (fresh and canned), trout, herring, canned light tuna, Pollock, sole
- Canola oil, walnut oil, walnuts, flaxseed oil, flaxseeds
- Omega 3 enriched eggs
Iron
- Meat, fish, poultry
- Oysters, mussels
- Tofu (med or firm)
- Legumes (beans, lentils, chick peas)
- nstant hot and cold cereals (enriched with iron)
- Nuts, peanuts, sunflower seeds, pumpkin seed kernels
- Eggs
- Prune juice
Resources & Links:
HealthLink BC: Healthy Eating in Pregnancy
