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Dietary Sources of Essential Nutrients During Pregnancy

August 6, 2013 by HealthyFamilies BC

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a salad with lettuce, cabbage, carrots, cucumbers and tomatoes 

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

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Topic

  1. Activity & Lifestyles
  2. Aging Well
  3. Pregnancy & Parenting
    1. Pregnancy & Birth
    2. Babies (0-12 months)
    3. Toddlers (12-36 months)
    4. Preschool (3-5 years)
    5. Children (6-11 years)
    6. Teens (12-18 years)
  4. Food & Nutrition

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