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Most pregnant women are prescribed multivitamin and mineral supplements.  

But it’s still important to get essential nutrients from food.

Folate, omega 3 fatty acids and iron are essential for a healthy pregnancy. Along with a daily supplement containing folic acid, vitamin B12 and iron, include food sources of folate, omega-3 fatty acids and iron in your diet. Here are some excellent dietary sources of these important nutrients

Folate

• Cooked dried beans, peas and lentils 
• Spinach, asparagus, romaine lettuce, beets, broccoli, corn, peas, tomato juice, vegetable juice cocktail, Brussels sprouts, gai lan, bok choy
• Orange juice, canned pineapple juice, cantaloupe, honeydew, canned grapefruit juice, bananas, raspberries, grapefruit, strawberries 
• Enriched grain products like pasta, cereals and bread; whole grain breads and cereals 
• Peanut butter, sunflower seeds

Omega 3 Fatty Acids

• Salmon (fresh and canned), trout, herring, canned light tuna, Pollock, sole 
• Canola oil, walnut oil, walnuts, flaxseed oil, flaxseeds 
• Omega 3 enriched eggs

Iron

• Meat, fish, poultry 
• Oysters, mussels 
• Tofu (med or firm) 
• Legumes (beans, lentils, chick peas) 
• nstant hot and cold cereals (enriched with iron) 
• Nuts, peanuts, sunflower seeds, pumpkin seed kernels
• Eggs 
• Prune juice

Resources & Links:
HealthLink BC: Healthy Eating in Pregnancy