Iron

Folate

Calcium

Essential Fatty Acids

Fibre

Benefits

Needed to prevent
anemia (low iron in the blood). Low iron can cause low birth weight. It can
make the mother
feel tired, make
it hard to fight
infection, and cause difficulty coping with blood loss during birth.

Lessens the risk
of having a baby
with a neural tube defects, such as spina bifida.
Folic acid is also
important for
healthy growth and development.

You need calcium
and vitamin D for your baby’s healthy
bones and teeth
and to protect your bones later in life.

Necessary for the normal development
of your baby’s
nervous system and eyesight during pregnancy and breastfeeding.

Helps prevent constipation.

Food Sources

Grain Products

bran cereal, cream
of wheat, enriched
cereals, wheat
germ, whole‑grain
cereal, whole‑grain
bread

enriched bread and
cereal, wheat germ,
whole‑grain bread,
cereal

bread
(calcium‑fortified)

bran muffin, bran
cereals, fibre cereal,
fibre‑enriched
crackers, wholegrain
cereal

Vegetables and Fruit

apricots (dried),
asparagus, broccoli,
dates, prunes,
raisins, spinach,
Swiss chard

bananas, broccoli,
romaine lettuce,
Brussels sprouts,
corn, beets, oranges,
peas, spinach,
asparagus, avocado

bok choy, broccoli,
kale, mustard
greens, Swiss chard

berries, dates, pears,
dried figs, bananas,
potatoes, prunes,
kiwi, corn, peas

Milk Products

Ovaltine® or Instant
Breakfast® added
to milk

milk, all types

buttermilk, cheese,
milk, skim milk
powder, yogurt, ice
milk, frozen yogurt

Meat and Alternatives

tofu, baked beans,
lentils, clams, dried
beans, egg yolk,
pumpkin seeds,
meat, fish, poultry,
hazelnuts, almonds,
walnuts

almonds, dried
beans, dried peas,
lentils, peanuts,
sunflower seeds,
chickpeas, egg
yolk, sesame seeds,
hazelnuts, cashews,
walnuts

almonds, baked
beans, sardines,
salmon with bones,
soybeans, sesame,
tahini, tofu made
with calcium,
hazelnuts

beef, pork, poultry,
salmon, sardines,
mackerel, walnuts,
pumpkin seeds,
Brazil nuts, peanut

dried beans, dried
peas, lentils, nuts,
seeds