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Your Vitamin and Mineral Needs

Your Vitamin and Mineral Needs

Now from Nestlé! Materna® prenatal/postpartum multivitamins. Nutritional support before, during, and after pregnancy.

Health Canada recommends that all women who could become pregnant, as well as those who are pregnant or breastfeeding, take a multivitamin containing at least 0.4 mg of folic acid every day. That’s why we’re excited to announce that we have added MATERNA prenatal/postpartum multivitamins to our infant nutrition family! With just one capsule a day, MATERNA helps provide nutritional support for you and baby as you journey through pregnancy to motherhood.

A Nutrient-Rich Diet

While MATERNA prenatal/postpartum multivitamins are a smart way to help ensure good nutrition, they should complement a well-balanced, nutrient-rich diet. MATERNA includes 23 essential nutrients that help keep your body running in tip-top shape and are involved in just about every aspect of your growing baby’s development. The good news is you can find many of these vitamins and minerals in foods you are probably already enjoying. With an ample supply of fruits and vegetables, an assortment of whole grain breads and fortified cereals, plus a variety of dairy, meat and alternative protein sources in your diet, you’re sure to have the bases covered.

Here is a list of vitamins and minerals and  some of the most common food sources for each. The first list focuses on vitamins while the second details minerals and the foods they can be found in.

Vitamin A and Beta Carotene: Cooked liver* milk, eggs, and dark orange and green vegetables, such as carrots, spinach and cantaloupe 

Vitamin D: Milk, fatty fish, egg yolks and margarine

Vitamin E: Vegetable oils, margarine, wheat germ, nuts, and spinach

Vitamin K: Dark green leafy vegetables and legumes

Vitamin C: Citrus fruits and juices, bell peppers, strawberries, kiwi, cantaloupe, potatoes, broccoli, and tomatoes

Thiamin (B1): Pork, fortified and whole grain cereals, rice and pasta, organ meats, dried peas and beans, and nuts and seeds

Riboflavin (B2): Organ meats, fortified cereals and bread products and dairy products

Niacin (B3): Fortified cereals and breads, meats, poultry, fish, milk, eggs and nuts

Pyridoxine (B6): Poultry, fish, cooked liver*, meat, dried peas and beans, oats, peanuts and walnuts

Cobalamin (B12): Meats, poultry, fish, seafood, eggs and dairy products

Folic acid: Oranges and orange juice, green leafy vegetables, fortified cereals and breads, dried peas and beans

Biotin: Liver, meat and fruits

Pantothenic acid: Cooked organ meats*, poultry, whole grains, potatoes, tomato products, broccoli, yeast and egg yolk.

Minerals are also a vital part of a healthy diet for you and your baby. You can get your mineral needs from a variety of food sources. Here are some of foods you can choose from:

Calcium: Dairy products, tofu and dark green vegetables 

Chromium: Whole grains, wheat germ and orange juice

Copper: Poultry, fish, meats, soybeans, potatoes and dark green leafy vegetables

Fluoride: Fluoridated water

Iodine: Seafood and iodized salt

Iron: Meat, raisins, dried apricots, potatoes with their skins and dried peas and beans

Magnesium: Milk, peanuts, bananas, wheat germ and oysters (eat them cooked only)

Manganese: Raisins, spinach, carrots, broccoli, oranges and peas

Molybdenum: Whole grains, beans and milk

Phosphorus: Meats, poultry, fish, dairy products, eggs, whole grains and nuts

Selenium: Dairy products, meats, seafood and whole grains 

Zinc: Meats, turkey, wheat germ, eggs and liver

If you don't find the information you're looking for, please feel free to contact us for additional support.


*Do not eat more than one food guide serving (75g) of cooked liver or organ meat per week during the first three months of pregnancy (HealthLinkBC. Healthy Eating Guidelines for Pregnancy. 2013. http://www.healthlinkbc.ca/healthyeating/pregnancy.html Accessed: February 14, 2014.)

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