• 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?

2. Offer two or more healthy choices and allow your child to choose what they will eat.

3. Let your child help to prepare meals.

4. Have appropriate sized utensils.

5. Encourage regular meal times and snack times to establish a ritual.

6. Don’t nag or bribe children to eat.

7. Parents model good eating habits.