The following are nutrients deserving special consideration during pregnancy and examples of the foods rich in these nutrients.

• Calcium – leafy greens (kale, spinach, broccoli), fortified cereals and orange juice, milk, yogurt, cheese, and tofu with calcium sulfate.
• Essential Fatty Acids – walnuts, fish, ground flax seeds, soy products, vegetable oils such as canola, corn, and soybean, margerines made with vegetables oils, soy products.
• Folate – legumes, orange juice, green leafy vegetables, fortified breads and cereals.
• Vitamin B12 – animal sources such as eggs, milk, meat, fish, and poultry.
• Iron – beans and peas, green leaft vegetables, eggs, beef, poultry, and fish, enriched and fortified breads and cereals.
• Vitamin D – vitamin D fortified milk and cereals, sunshine.
• Magnesium – potatoes, seeds, whole grain breads and cereals, beans and peas, nuts (especially almonds and cashews), green leafy vegetables.

How did you meet your nutrient needs during pregnancy? Did you change your diet? If you are planning a pregnancy in the future, are you planning a diet change?

Tags: Add new tag, calcium, essential fatty acids, folate, fortified foods, green leafy vegetables, iron, nutrients, pregnancy, sources of nutrients

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