Pregnancy is a critical time in a woman’s life, and maintaining a healthy and nutritious diet is essential for the well-being of both the mother and the baby. A good diet during pregnancy provides the necessary nutrients for the proper development of the baby and helps the mother stay energized and healthy.
During pregnancy, it is important to consume a variety of nutrient-rich foods that provide the necessary vitamins, minerals, and proteins. Include plenty of fruits, vegetables, whole grains, lean proteins, and dairy products in your diet. These foods not only provide essential nutrients but also aid in digestion and prevent constipation.
Additionally, it is crucial to stay hydrated during pregnancy. Drinking an adequate amount of water helps in maintaining the necessary amniotic fluid levels, preventing dehydration, and promoting the healthy development of the baby. Aim to drink at least 8-10 glasses of water every day, and limit your intake of sugary drinks and caffeinated beverages.
Importance of Proper Nutrition
During pregnancy, it is important to maintain a nutritious and healthy diet. The food you eat plays a crucial role in the growth and development of your baby. A good diet can provide the necessary nutrients for both you and your baby, promoting a healthy pregnancy and reducing the risk of complications.
A balanced diet during pregnancy should include a variety of fruits, vegetables, whole grains, lean proteins, and dairy products. These provide essential vitamins, minerals, and antioxidants that support the development of your baby’s organs and tissues.
Proper nutrition also helps to prevent common pregnancy-related issues such as anemia, gestational diabetes, and high blood pressure. By consuming nutrient-rich foods, you can maintain healthy blood sugar levels and reduce the risk of birth defects.
In addition, a good diet can help you manage weight gain during pregnancy. Healthy eating habits can prevent excessive weight gain and reduce the risk of complications like pre-eclampsia and gestational hypertension.
It is important to note that every woman’s nutritional needs during pregnancy may vary. Consulting with a healthcare professional can help you create a personalized diet plan that suits your specific needs and ensures you and your baby get the necessary nutrients for a healthy pregnancy.
- Include plenty of fruits and vegetables in your diet to get a wide range of vitamins and minerals.
- Choose whole grains over refined grains for added fiber and nutrients.
- Include lean proteins such as lean meats, poultry, fish, and legumes to support your baby’s growth.
- Include low-fat dairy products for calcium and vitamin D to promote healthy bone development.
- Stay hydrated by drinking plenty of water throughout the day.
By prioritizing proper nutrition during pregnancy, you can give your baby the best start in life and set the foundation for a healthy future.
Key Nutrients to Include
During pregnancy, it is important to maintain a nutritious and balanced diet to support the growth and development of your baby. Here are some key nutrients that should be included in your diet:
Folic Acid
Folic acid is essential for the development of the baby’s neural tube and can prevent birth defects. Include foods such as leafy green vegetables, citrus fruits, and fortified cereals in your diet to ensure an adequate intake of folic acid.
Calcium
Calcium is crucial for the development of your baby’s bones and teeth. Good sources of calcium include dairy products, such as milk, cheese, and yogurt, as well as fortified plant-based milk alternatives.
Iron
Iron is needed to produce red blood cells and prevent iron deficiency anemia. Include iron-rich foods such as lean meats, fortified cereals, beans, and leafy green vegetables in your diet.
Protein
Protein is important for the growth and repair of the body’s tissues. Include lean meats, poultry, fish, eggs, legumes, and dairy products in your diet to ensure an adequate intake of protein.
In addition to these key nutrients, it is important to consume a variety of fruits, vegetables, whole grains, and healthy fats to ensure a well-rounded and balanced diet during pregnancy. Remember to stay hydrated and consult with your healthcare provider for personalized recommendations.
Foods to Avoid
During pregnancy, it is important to maintain a healthy and balanced diet to ensure both you and your baby are getting the necessary nutrients. While there are many nutritious foods that should be included in your diet, there are also certain foods that should be avoided to minimize any potential health risks.
1. Raw or undercooked meats: These can contain harmful bacteria such as salmonella or E.coli that can cause food poisoning.
2. Raw or undercooked eggs: They may be contaminated with salmonella, which can be harmful during pregnancy.
3. Unpasteurized dairy products: These can contain Listeria, a type of bacteria that can cause infection and harm the baby.
4. Certain types of fish: Some fish, such as shark, swordfish, king mackerel, and tilefish, can contain high levels of mercury, which is harmful to the baby’s developing nervous system.
5. Deli meats and processed meats: These can contain Listeria, a bacteria that can cause infection and harm the baby.
6. Raw sprouts: They can carry bacteria like E.coli or salmonella, which can cause food poisoning.
7. High-caffeine beverages: Consuming too much caffeine during pregnancy can increase the risk of miscarriage or preterm birth.
8. Alcohol: It is best to avoid alcohol completely during pregnancy, as it can harm the baby’s development.
By avoiding these foods and focusing on a well-rounded, nutritious diet, you can support a healthy pregnancy and give your baby a good start in life.
Importance of Hydration
Staying hydrated is crucial during pregnancy, just like maintaining a balanced and healthy diet. Good hydration is essential for the well-being of both the mother and the baby.
Water plays a vital role in almost every bodily function and helps maintain the transportation of nutrients to the baby. It also aids in the digestion and absorption of food, which is especially important during pregnancy when the body requires additional nutrients.
Drinking enough water helps prevent dehydration, which can lead to fatigue, dizziness, and headaches. It also helps regulate body temperature and prevents constipation, both common discomforts during pregnancy.
Adequate hydration is particularly important during the later stages of pregnancy when the body’s demand for fluid increases. It helps in maintaining amniotic fluid levels, which are crucial for the development and protection of the baby.
A good way to ensure hydration is to carry a water bottle with you at all times and sip on it throughout the day. Aim to drink at least 8-10 glasses of water daily, and even more during hot weather or when engaging in physical activity.
| Benefits of Hydration During Pregnancy |
|---|
| 1. Supports the transportation of nutrients to the baby |
| 2. Aids in digestion and absorption of food |
| 3. Prevents dehydration and related symptoms |
| 4. Helps regulate body temperature |
| 5. Prevents constipation |
| 6. Maintains amniotic fluid levels |
Remember that water is the best source of hydration, but you can also include other fluids such as fruit juices, herbal teas, and soups in your diet to enhance hydration levels.
Always consult with your healthcare provider about your specific hydration needs during pregnancy, as individual requirements may vary depending on factors like activity level, climate, and overall health.
By prioritizing hydration along with a balanced and healthy diet, you can ensure the well-being of yourself and your baby throughout the pregnancy journey.
Meal Planning and Portion Control
Good meal planning and portion control are essential for maintaining a nutritious and healthy diet during pregnancy. Here are some tips to help you make the most of your meals:
- Include a variety of foods from all food groups in your daily meals. This ensures that you get a wide range of nutrients to support your pregnancy.
- Eat smaller, more frequent meals throughout the day rather than a few large meals. This can help prevent indigestion and keep your energy levels stable.
- Choose nutrient-dense foods that provide a lot of vitamins and minerals without adding excessive calories. Examples include fruits, vegetables, whole grains, lean proteins, and low-fat dairy products.
- Avoid empty calories from sugary snacks and beverages. Instead, opt for healthy snacks such as nuts, seeds, yogurt, or fresh fruit.
- Control your portion sizes by using smaller plates and bowls. This can help you avoid overeating and manage your weight gain during pregnancy.
- Listen to your body’s hunger and fullness cues. Eat until you feel satisfied, not overly full.
- Stay hydrated by drinking plenty of water throughout the day. This is especially important during pregnancy as it helps support the baby’s development.
- Consider meeting with a registered dietitian or nutritionist who specializes in prenatal nutrition. They can provide personalized meal plans and help address any specific dietary needs or concerns you may have.
By following these tips for meal planning and portion control, you can ensure that you and your baby are getting the necessary nutrients for a healthy pregnancy.
Healthy Snacking Options
Snacking during pregnancy is important for maintaining a healthy and nutritious diet. However, it’s also important to make sure that the snacks you choose are good for you and your baby. Here are some nutritious and delicious options for healthy snacking during pregnancy:
- Fruit and Yogurt Parfait: Combine fresh, chopped fruit with plain Greek yogurt for a tasty and satisfying snack.
- Vegetable Sticks with Hummus: Dip carrot sticks, cucumber slices, and bell pepper strips into a serving of hummus for a crunchy and nutritious snack.
- Trail Mix: Mix together nuts, seeds, dried fruit, and whole grain cereal for a nutritious snack that provides a good balance of protein, healthy fats, and carbohydrates.
- Smoothies: Blend together fresh or frozen fruits, a handful of leafy greens, and a scoop of protein powder or Greek yogurt for a nutritious and refreshing snack.
- Whole Grain Crackers with Nut Butter: Spread some natural nut butter, like almond or peanut butter, on whole grain crackers for a filling and satisfying snack.
Remember to listen to your body and eat when you’re hungry, but also be mindful of portion sizes. Snacking can be a healthy and enjoyable part of your pregnancy diet, as long as you choose nutritious options.
Benefits of Whole Grains
A balanced diet is good for both the mother and the baby during pregnancy. Including whole grains in your diet can have numerous benefits for a healthy pregnancy.
Whole grains are a great source of essential nutrients like fiber, vitamins, and minerals. They provide a steady release of energy, which can help prevent constipation and regulate blood sugar levels.
The fiber in whole grains also aids in digestion and can help alleviate common digestive issues like bloating and indigestion that are often experienced during pregnancy.
Whole grains are rich in iron, which is important for the production of red blood cells and prevention of iron deficiency anemia. This is particularly important during pregnancy as iron needs increase to support the growing baby.
Additionally, whole grains are a good source of folate, a B vitamin that is crucial for the development of the baby’s neural tube. Adequate folate intake can help reduce the risk of birth defects.
Incorporating whole grains into your diet during pregnancy can also contribute to a healthier weight gain. They are filling and satisfying, which can help prevent excessive weight gain and promote a healthy pregnancy weight.
Some examples of whole grains include oats, quinoa, brown rice, whole wheat bread, and whole grain pasta. Aim to include a variety of these whole grains in your meals and snacks to reap their many benefits.
Remember to consult with your healthcare provider or a registered dietitian to ensure your diet is balanced and meets your individual nutritional needs during pregnancy.
Getting Enough Protein
Protein is an essential nutrient during pregnancy as it is responsible for the growth and development of your baby. It is important to include an adequate amount of protein in your diet to support a healthy pregnancy and provide your body with the necessary nutrients.
A balanced and nutritious diet during pregnancy should include good sources of protein such as lean meats, poultry, fish, eggs, dairy products, legumes, and nuts. These sources of protein are not only rich in essential amino acids but also provide other important nutrients like iron, zinc, and B vitamins.
When choosing protein sources, it is important to opt for lean options to minimize the intake of saturated fats. This can include skinless chicken or turkey, fish, and low-fat dairy products. It is also advisable to include plant-based sources of protein like beans, lentils, and tofu to diversify your protein intake.
During pregnancy, your protein requirements increase as your body needs more protein to support the growth and development of your baby. It is recommended to consume about 75-100 grams of protein per day, depending on your individual needs and stage of pregnancy.
Remember to consult with your healthcare provider about your specific dietary needs during pregnancy, including protein intake, as individual requirements may vary.
In conclusion, getting enough protein is crucial for maintaining a healthy pregnancy. Including a variety of lean and plant-based protein sources in your diet can help ensure that you are meeting your protein needs and providing your baby with the necessary nutrients for growth and development.
Importance of Calcium and Vitamin D
One of the most important aspects of a good balanced diet during pregnancy is ensuring an adequate intake of calcium and vitamin D. These nutrients play a crucial role in the development of the baby and maintaining a healthy pregnancy.
Calcium is essential for the formation of the baby’s bones and teeth. It also helps in the development of a healthy heart, nerves, and muscles. A pregnant woman needs more calcium to support the growth of the baby and to prevent deficiencies in her own body. Good sources of calcium include dairy products, such as milk, cheese, and yogurt, as well as green leafy vegetables like spinach and kale.
Vitamin D is essential for the absorption and utilization of calcium. It helps the body to regulate calcium levels and maintain bone health. During pregnancy, the demand for vitamin D increases as it is needed for the development of the baby’s bones and teeth. Sunlight is a natural source of vitamin D, and exposure to sunlight for a short amount of time each day can help the body produce enough vitamin D. However, it is important to protect the skin from excessive sun exposure, especially during pregnancy. Foods like fatty fish, egg yolks, and fortified dairy products are also good sources of vitamin D.
Ensuring a sufficient intake of calcium and vitamin D is crucial for a pregnant woman to have a healthy and well-nourished diet. It is recommended to consult with a healthcare professional to determine the appropriate amount of these nutrients needed during pregnancy and to consider any special dietary requirements.
Essential Vitamins and Minerals
A balanced and nutritious diet is crucial during pregnancy to ensure the health of both the mother and the baby. It is important to consume a variety of healthy foods that provide essential vitamins and minerals.
During pregnancy, certain vitamins and minerals play a vital role in supporting the growth and development of the baby. These include:
| Vitamin/Mineral | Benefits | Food Sources |
|---|---|---|
| Folic Acid | Reduces the risk of neural tube defects in the baby | Leafy green vegetables, fortified grains, and legumes |
| Iron | Helps prevent anemia and supports the production of red blood cells | Lean meat, poultry, fish, and fortified cereals |
| Calcium | Builds strong bones and teeth for both the mother and the baby | Dairy products, tofu, almonds, and leafy green vegetables |
| Vitamin D | Aids in calcium absorption and promotes healthy bone development | Fatty fish, fortified milk, and exposure to sunlight |
| Omega-3 Fatty Acids | Support the baby’s brain and eye development | Fatty fish, walnuts, and flaxseeds |
| Iodine | Essential for the development of the baby’s brain and nervous system | Seafood, dairy products, and iodized salt |
It is important to consult with a healthcare professional or a registered dietitian to ensure that you are getting all the necessary nutrients during pregnancy. They can help create a personalized and healthy diet plan that meets your specific needs.
Healthy Fats and Omega-3s
A balanced and nutritious diet during pregnancy is crucial for the health of both the mother and the baby. Including healthy fats and omega-3s in your diet is especially important during this time, as they provide essential nutrients for both brain and eye development in the baby.
Healthy fats, such as monounsaturated and polyunsaturated fats, are an important part of a healthy diet during pregnancy. These fats can be found in foods like avocados, nuts, and seeds. Including these foods in your diet can help to improve heart health and provide the body with essential fatty acids.
Omega-3 Fatty Acids
Omega-3 fatty acids are a type of healthy fat that are particularly beneficial during pregnancy. These fatty acids play a crucial role in the development of the baby’s brain, eyes, and nervous system.
Foods that are rich in omega-3 fatty acids include fatty fish like salmon, trout, and sardines. These fish are also a great source of protein, which is essential for the growth and development of the baby. Other sources of omega-3s include chia seeds, flaxseeds, and walnuts.
It’s important to note that some types of fish can contain high levels of mercury, which can be harmful to the baby’s development. It’s best to avoid fish that are high in mercury, such as shark, swordfish, and king mackerel. Instead, opt for lower-mercury options like salmon and trout.
Supplementation
In some cases, it may be difficult to get enough omega-3 fatty acids through diet alone. In these cases, your healthcare provider may recommend a prenatal supplement that contains omega-3s. These supplements can help ensure that you and your baby are getting enough of these important nutrients.
- Include healthy fats, such as avocados, nuts, and seeds, in your diet
- Choose fatty fish like salmon, trout, and sardines for a good source of omega-3s
- Avoid fish high in mercury, such as shark, swordfish, and king mackerel
- Consider taking a prenatal supplement that contains omega-3s if needed
By including healthy fats and omega-3s in your diet during pregnancy, you can help support the healthy development of your baby and promote overall well-being for both of you.
Incorporating Fruits and Vegetables
Having a nutritious and balanced diet is crucial during pregnancy to ensure both the mother and baby’s health. One of the key components of a healthy pregnancy diet is incorporating a variety of fruits and vegetables.
Fruits and vegetables are packed with essential vitamins, minerals, and fiber that are vital for the development and well-being of both the mother and the growing baby. They provide a wide range of nutrients that can help prevent deficiencies and support the proper functioning of the body. Additionally, they are low in calories, making them a healthy choice for maintaining a healthy weight gain during pregnancy.
Here are some tips for incorporating fruits and vegetables into your pregnancy diet:
- Include a colorful variety: Aim to include fruits and vegetables of different colors in your meals. The different colors indicate the presence of different nutrients, so by consuming a rainbow of fruits and vegetables, you can ensure that you are getting a wide range of essential vitamins and minerals.
- Snack on fruits and vegetables: Keep a bowl of washed and chopped fruits and vegetables easily accessible for snacking throughout the day. This can make it easier to reach for a healthy snack option rather than a sugary or processed one.
- Add them to your meals: Incorporate fruits and vegetables into your meals in creative ways. Add some sliced avocado to your sandwiches or salads, include berries in your morning yogurt or oatmeal, or sneak some extra veggies into your pasta sauces or casseroles.
- Try new recipes: Explore different recipes that feature fruits and vegetables as the main ingredients. Experiment with making smoothies, salads, stir-fries, and soups that are packed with nutritious produce.
Remember, a healthy and balanced diet during pregnancy is essential for the well-being of both the mother and the baby. By incorporating a variety of fruits and vegetables into your meals and snacks, you can ensure that you are providing your body with the necessary nutrients for a healthy pregnancy.
The Role of Iron in Pregnancy
During pregnancy, maintaining a healthy and balanced diet is crucial for the well-being of both the mother and the baby. One essential nutrient that is particularly important during this time is iron.
Iron plays a vital role in pregnancy as it helps in the production of red blood cells, which carry oxygen to all parts of the body. This is especially important during pregnancy when the blood volume increases to support the growing baby.
Good sources of iron in a diet include lean meats, poultry, fish, beans, lentils, tofu, spinach, and fortified whole grains. It is important to note that the body absorbs iron from animal sources more efficiently than from plant-based sources. Therefore, it is recommended to consume both types of iron-rich foods to ensure an adequate intake.
A balanced diet during pregnancy should include around 27 milligrams of iron per day. However, some women may require more, especially if they are anemic or have other underlying health conditions. It is advisable to consult with a healthcare provider to determine the individual iron needs during pregnancy.
| Food Source | Iron Content per Serving |
|---|---|
| Lean Beef | 3.2 mg |
| Poultry (dark meat) | 2.2 mg |
| Tuna (canned) | 1.3 mg |
| Chickpeas | 2.4 mg |
| Spinach (cooked) | 3.6 mg |
| Fortified Cereal | 4.5 mg |
In addition to including iron-rich foods in the diet, it is important to consume foods high in vitamin C, as it enhances iron absorption. Foods such as citrus fruits, strawberries, bell peppers, and tomatoes are excellent sources of vitamin C and can be paired with iron-rich foods to maximize iron absorption.
Remember, a good diet during pregnancy should include an adequate amount of iron to support the overall health and development of both the mother and the baby. Incorporating iron-rich foods and consulting with a healthcare provider are essential for ensuring optimal iron intake.
Managing Common Pregnancy Discomforts
During pregnancy, it is important to maintain a balanced and healthy diet to support the growth and development of your baby. However, despite following a good and nutritious pregnancy diet, you may still experience some common discomforts. Here are some tips for managing these discomforts:
| Discomfort | Tips |
|---|---|
| Morning Sickness | – Eat small, frequent meals – Avoid spicy and fatty foods – Drink ginger tea or suck on ginger candy |
| Heartburn | – Eat small meals and avoid large meals – Avoid acidic and greasy foods – Sleep with your upper body elevated |
| Constipation | – Stay hydrated and drink plenty of water – Eat fiber-rich foods like fruits and vegetables – Exercise regularly |
| Swelling | – Elevate your legs whenever possible – Avoid standing or sitting for long periods of time – Wear comfortable shoes |
| Backache | – Practice good posture – Use a supportive pillow while sleeping – Engage in gentle exercises like prenatal yoga or swimming |
Remember, it is important to consult with your healthcare provider if you experience any severe or persistent discomfort during pregnancy. They can provide personalized advice and guidance based on your specific needs.
Food Safety and Hygiene
During pregnancy, it is important to maintain a healthy diet that includes a variety of nutritious foods. However, it is equally important to prioritize food safety and hygiene to ensure the well-being of both you and your baby.
1. Wash your Hands
Before handling any food, it is crucial to wash your hands thoroughly with soap and water. This simple act can help prevent the spread of harmful bacteria and reduce the risk of foodborne illnesses.
2. Cook Food Thoroughly
Proper cooking is essential to eliminate bacteria and other pathogens that may be present in raw or undercooked food. Always ensure that meat, poultry, seafood, and eggs are cooked to the recommended internal temperatures. Use a food thermometer to accurately determine if the food is cooked properly.
3. Store Food Safely
Following good food storage practices is crucial during pregnancy. Keep perishable foods refrigerated at or below 40°F (4°C) and freeze them if you are not going to consume them within a few days. Additionally, avoid storing raw meats or seafood above other foods to prevent cross-contamination.
4. Avoid Certain Foods
During pregnancy, it is important to avoid certain foods that may pose a risk to your health and the health of your baby. These include raw or undercooked meat, seafood, and eggs, as well as unpasteurized dairy products and certain types of fish that may contain high levels of mercury.
5. Practice Good Hygiene
Aside from washing your hands, practicing good hygiene habits can further reduce the risk of foodborne illnesses. This includes cleaning and disinfecting kitchen surfaces regularly, using separate cutting boards for raw meats and produce, and avoiding cross-contamination.
By implementing these food safety and hygiene practices, you can ensure a good and balanced diet during pregnancy, while minimizing the risk of foodborne illnesses. Prioritize your health and the health of your baby by making informed choices and taking the necessary precautions.
Tips for Eating Out During Pregnancy
Eating out during pregnancy can be a challenge when trying to maintain a healthy diet, but with a little planning and consideration, it is possible to make good choices that support a balanced and nutritious pregnancy.
1. Do your research: Look up the menu online before going to a restaurant. This will give you the opportunity to choose a place that offers healthy options for pregnant women, such as fresh salads, grilled proteins, and whole grain options.
2. Opt for healthier cooking methods: When ordering, choose dishes that are grilled, roasted, or baked instead of fried. These methods of cooking tend to be lower in unhealthy fats and can help you maintain a healthy pregnancy.
3. Watch portion sizes: Restaurants often serve large portions, which can lead to overeating. Consider sharing a dish with a dining companion or asking for half of your meal to be packed up to take home for later.
4. Pay attention to the ingredients: Keep an eye out for added sugars, artificial sweeteners, and excessive salt. These ingredients can be harmful during pregnancy and should be avoided whenever possible.
5. Stay hydrated: It’s important to drink plenty of water during pregnancy, especially when dining out. Opt for water instead of sugary beverages, which can add unnecessary calories and sugar to your meal.
6. Listen to your cravings: While it’s important to make healthy choices, it’s also important to listen to your body’s cravings. If you’re craving a certain food, try to find a healthier option that satisfies the craving while still providing necessary nutrients.
7. Be cautious of foodborne illness: Pregnant women are more susceptible to certain foodborne illnesses. Avoid raw or undercooked meats, seafood, and eggs, and be sure to wash fruits and vegetables thoroughly.
8. Don’t be afraid to ask for modifications: Most restaurants are more than happy to accommodate dietary restrictions or preferences. Don’t be afraid to ask for substitutions or modifications to make a meal healthier for your pregnancy.
By following these tips, you can enjoy eating out while maintaining a healthy and nutritious diet during pregnancy. Remember to listen to your body, make informed choices, and prioritize your own and your baby’s health.
Consulting with a Healthcare Professional
During pregnancy, it is important to maintain a healthy and balanced diet to support the growth and development of the baby. Consulting with a healthcare professional, such as a dietitian or doctor, can provide valuable guidance and personalized recommendations to ensure a good diet during this crucial time.
A healthcare professional can help assess your nutrition needs and provide specific dietary recommendations based on your individual circumstances and any medical conditions that may affect your pregnancy. They can also provide information on important nutrients, such as folic acid, iron, calcium, and omega-3 fatty acids, which are essential for the mother and baby’s health.
Additionally, a healthcare professional can address any concerns or questions you may have about your diet during pregnancy. They can provide support in managing common pregnancy symptoms, such as nausea and food aversions, and offer solutions to ensure you are still consuming a variety of nutrient-rich foods.
Regular consultations with a healthcare professional throughout your pregnancy can help you stay on track with your diet and ensure you are meeting your nutritional needs. They can monitor your weight gain and make appropriate recommendations based on your individual circumstances.
Remember, every pregnancy is different, and what works for one person may not work for another. By working with a healthcare professional, you can receive personalized advice and support to help you make the best choices for a healthy and balanced diet during pregnancy.
| Nutrient | Sources |
|---|---|
| Folic acid | Leafy greens, fortified grains, citrus fruits |
| Iron | Lean meats, poultry, fish, legumes |
| Calcium | Dairy products, fortified plant-based milk |
| Omega-3 fatty acids | Fatty fish, chia seeds, walnuts |