IRON is needed for healthy blood, placenta development and growth of the baby. Good food sources of iron are red meat, liver, dried beans and peas, dried fruit and fortified cereals. Good food sources of folate are dark green lettuce, green peas, green beans, broccoli, dried peas and beans, oranges, and melons. In the summer, some vitamin D is made by your body when your bare skin is exposed to sun. In the winter you need to get vitamin D from foods.
Fluid milk is fortified with vitamin D and rich in calcium.
Use milk in soups, puddings, sauces and casseroles. Add skim milk powder to casseroles, puddings and soups for extra calcium and vitamin D. Add cheese to casseroles, soups, salads and sandwiches. Use plain yogourt as a vegetable dip and fruit yogourt as a fruit dip. Blend milk, yogourt and fruit together for a fruit shake. Ask your doctor, community health nutritionist or registered dietitian for other suggestions.