Before you get pregnant or when you are pregnant, you should
eat a well-balanced diet and foods with a lot of calcium,
iron and folic acid. Calcium helps give your baby strong
bones and teeth. Iron helps make rich blood. Folic acid helps
you and your baby make new cells and helps prevent birth
defects like spina bifida. Use this chart to choose foods
with a lot of these nutrients.
Nutrient
Foods
to eat
Calcium
Milk and milk products, cheese, broccoli, kale,
clams, oysters, almonds, dried peas and beans, tofu,
salmon or sardines
Iron
Liver, lean beef, pork, or lamb, dried fruit, whole-grain
bread, enriched cereals, dried peas and beans, broccoli,
kale, collard greens, poultry, and fish
Folic acid
Liver, eggs, broccoli, greens (collard, mustard,
turnip, kale), yeast, black-eyed peas, and dried beans,
whole-grain breads, nuts, strawberries, corn, okra,
green peas, butternut squash, spinach, orange juice
WomensHealth.gov The Office on Women's Health (OWH), part of the U.S. Department of Health and Human Services (HHS), works to improve the health and sense of well-being of all U.S. women and girls. OWH serves as the focal point for women's health activities across HHS offices and agencies and leads HHS efforts to ensure that all women and girls achieve the best possible health.
My Health Journal
This publication will help you keep all of your health information updated and in one place. You can download My Health Journal in word format to your computer for personal use. Word format (for download) PDF version (3.98 MB)* Plain text version
Keeping It Real
This 8-page brochure is packed with current information about HIV and is designed to educate and empower women. PDF
version (323 KB)* Plain
text version
My Personal Health Pledge Card
Get your Great 8 Checkups! PDF
version (1.57 MB)*
Taking
Care of Me
This self-help guide gives postpartum women practical health tips on emotional
health, stress, nutrition, exercise, family planning and reproductive health,
and alcohol, tobacco and other drugs. PDF
version (488 KB)* Plain
text version
Note: Download time (approximate): dial-up of 56 K- approximately 1 minute; DSL
- 15 seconds.
Choices: Health Matters for Women
This magazine addresses some of the tough choices women nake that affect their health. Topic include: smoking, drinking, drug use, relationships, food cravings, stress and more. PDF
version (529 KB)* Plain
text version
Each item opens in a new
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*If the PDF download
time is too slow, try the plain text version. If your
computer can't open the PDF version, download a
FREE Adobe Acrobat Reader.
North
Carolina Folic Acid Council
