1. Foods with good sources of VITAMIN B and FIBER such as whole grains (brown rice, oatmeal and multigrain bread, oatmeal)

2. Foods with good sources of IRON such as green leafy vegetables, red meat, breakfast cereals, and raisins.

3. Foods with good sources of CALCIUM such as yoghurt, milk, cheese, cottage cheese, salmon with bones, sesame seeds, and almonds (dry roast them – they are delicious).

4. Foods with good sources of FOLATE such as green leafy vegetables, peanuts, eggs cheese, fish, potatoes and oranges.

5. Foods with good sources of PROTEIN such as fish, chicken, meat, eggs, dairy products and nuts.

Note: Try organic products and avoid farmed fish. Watch out for fish with high levels of mercury such as shark, mackerel and tuna.

Folate Facts:
• 20-50% of total folate is lost in cooking and 90% of free folate is lost when vegetables are cooked.

• The average absorption of folate from food is 50% - so taking your supplement in important.

• Take folate before, during (first trimester) and after pregnancy - lactating mothers excrete folate in their breast milk.

For lots more on what's GOOD to eat (and what NOT to eat) during pregnancy, see inside my kit!

If you are still are unsure, click the "Back" button in your browser or CLICK HERE to learn more...

© 2004 family-health-plan.com, All Rights Reserved. The contents of this website and the pregnancy kit are for entertainment purposes only, and address only non-urgent questions of a general nature. If you are concerned about your health or your baby’s health, please consult your family’s health care provider immediately. This information is not a substitute for personal attention, diagnosis or treatment.