Eating well affects your well being and will give you more energy.

During pregnancy you will need more calories than usual. Eat at least five vegetable/fruit servings each day as well as protein,(meat, beans, eggs) and calcium (milk and dark greens) every day. Carbohydrates are good sources of energy. Be aware of how many fats and sweets you put on them.

Choose a variety of foods. Eat a red apple, green beans or carrots, red tomatoes, leafy greens, orange juice, yellow, red, and green contain many vitamins and minerals. Eat brown and white foods in moderation.

Keep a bag of nuts, seeds and raisins close by so that you can eat every few hours so that you will be less likely to resort to non-nutritious foods.

It is a good idea to plan ahead so you have all the necessary food and ingredients on hand. Search the internet or a favourite cookbook for new recipes to add variety to your cooking.

Eat well. Live well.

For more information on food calories and quality, visit: www.nutritiondata.com

Vitamin B12 – Cyanocobalamin

Helps the metabolism, healthy nerve cells and red blood cell; needed to make genetic material in cells, prevents one type of anemia

Sources: blue cheese, clams, cod, eggs, flounder, fortified cereals, herring, liver, milk, poultry and sardines.

Vitamin C – Ascorbic Acid

Helps form connective tissues, such as cartilage and tendons; acts as an antioxidant and protects cells from damage from free radicals (by products of metabolism); good for the immune system.

Sources: broccoli, Brussels sprouts, cabbage, citrus fruits, green peppers, potatoes, spinach, strawberries and tomatoes.

Vitamin D – Calciferol

Helps the body absorb calcium and phosphorous; may help prevent fractures from osteoporosis; prevents rickets and diseases that cause weak bones; helps the immune system.

Sources: eggs from hens that have been fed vitamin D, fortified cereals, fortified milk products, saltwater fish, sunlight in small doses.

Vitamin E – Tocopherol

Acts as an antioxidant; helps blood flow; helps repair body tissues.

Sources: beans, broccoli, egg yolks, fish, fortified cereals, fruits, milk, nuts, peas, spinach, vegetable oils, wheat germ

Folic Acid

Helps make and sustain new cells; prevents one type of anemia; prevents some birth defects.

Sources: Dark leafy vegetables, dry beans and peas, fortified cereals and grain products; oranges.

Vitamin H – Biotin

Helps the body use nutrients; good for the nervous system; helps form red blood cells.

Sources: Beans, egg yolks, fish, kidney, liver, nuts, peas, tomatoes, yeast.

Vitamin K – Phytomendione

Helps blood clot and forms bones.

Sources: Broccoli, Brussels sprouts, cabbage, cheese, kale, margarine, plants oils, spinach, tomtoes.