Importance of Eating Healthy Foods for Pregnancy and Breastfeeding

Healthy foods provide the nutrients you and your baby need. In addition to eating

healthy, pregnant women need a daily multivitamin with folate and iron in it.

Folate (FolicAcid): Folate is a vitamin that helps build healthy blood and tissues for you and your baby. Take a prenatal vitamin every day. Some women need more folic acid. Talk to your health care provider.

Calcium and Vitamin D: Calcium and vitamin D work together to keep your bones strong. They also work together to build strong bones and teeth for your baby.

Foods high in calcium include milk, yogurt, cheese, fortified soy beverages, beans, canned salmon and sardines with the bones mashed in, tofu, and almonds. Good sources of vitamin D are milk, fortified soy beverages and fish.

Iron and Vitamin C: Iron helps build the red blood cells that carry oxygen and iron to your baby. It is important that babies have a good supply of iron when

they are born. Vitamin C helps your body use iron. Eat foods high in iron with foods high in vitamin C. Foods high in iron include meat and meat alternatives such as beef, fish, tofu, beans and lentils as well as cereal. Fruit and vegetables are all a source of vitamin C.

Protein: Protein helps your uterus and placenta become strong and helps your baby grow. Sources of protein include meat, meat alternatives (tofu, egg, beans, nuts, seeds), fish as well as milk and milk products such as yogurt and cheese.

Omega-3 Fats: Omega-3 fats are important for baby’s brain, nerves, and eyes. Foods high in omega-3 fats include fatty fish like salmon, trout, mackerel, sardines, herring, and char. Omega-3 eggs also contain omega-3 fats.