Why calcium and vitamin D are important.
For young and teenage girls, a foundation of strong bones is important. But many youths trade low-fat milk for soft drinks or other beverages that don’t contain calcium and vitamin D. Young and teenage girls need these nutrients to build strong bones, so that later in life they are less likely to develop osteoporosis, a disease in which decreased bone strength increases the risks of broken bones.¹

How much is recommended?
The recommended dietary allowance (RDA) of calcium for ages 9–18 is 1300 mg per day, the equivalent of 3–4 daily servings of dairy.³ The RDA of vitamin D is 15 mcg (micrograms).⁴

Food sources of calcium.

• Dairy products such as low-fat or fat-free milk, yogurt, and cheese.
• Foods fortified with calcium such as orange juice, tofu, nondairy beverages (almond, soy, coconut, etc.), and ready-to-eat cereals.
• Most grains (such as breads, pastas, and unfortified cereals) are not rich in calcium, but add calcium to the diet because people eat them often or in large amounts.³

Food sources of vitamin D.
Very few foods contain vitamin D naturally. Fortified foods, such as milk, provide most of the vitamin D in American diets. Salmon, tuna, and other fatty fish are among the best sources. Beef liver, cheese, and egg yolks provide small amounts.⁴

Get more calcium and vitamin D.

• Breakfast on the go: Whip up a smoothie with low-fat milk or yogurt for breakfast.
• Sweet treat: Top yogurt with berries and fruit for a quick dessert.
• Lactose-free: Try calcium-fortified juices, cereals, breads, almondmilk, or other nondairy beverages.

Why iron is important.
Iron is an essential mineral that’s primary function is to transport oxygen in the blood. If young and teenage girls don’t get enough, it could lead to iron deficiency anemia, which can cause fatigue and problems with concentration and memory as well as other symptoms.

How much is recommended?
Young girls ages 9–13 need 8 mg per day. From the ages of 14–18, the recommended amount increases to 15 mg per day.²

Food sources of iron.
Iron is found naturally in many foods and is added to some fortified food products. You can get the recommended amounts of iron by eating a variety of foods, including the following:

• Lean meat, seafood, and poultry
• Iron-fortified breakfast cereals and breads
• White beans, lentils, spinach, kidney beans, and cashews.²

Iron in food comes in two forms: heme iron and nonheme iron. Heme iron, predominantly found in meat or seafood, is more easily absorbed than nonheme iron, which is found in plant foods and iron-fortified food products. Combining the two in one meal helps, as does consuming iron with foods high in vitamin C, such as citrus. Separate iron-rich foods from foods high in calcium, such as milk and cheese; the two minerals compete for absorption.²

Iron up your diet.
Look at the big picture. The best way to ensure you get enough iron is to eat a well-balanced diet—one that includes breads, cereals, fruits, vegetables, meats, and dairy products.

• Check out the food label: Look for breads and cereals that contain 20% or more of the Daily Value (DV) for iron.
• Grab a breakfast or granola bar for a quick breakfast or snack on the go.
• Winning combination: Have iron-fortified cereal, such as toasted oats with orange juice or strawberries, to get your vitamin C.

Why calcium and vitamin D are important at childbearing age.
For pregnant and nursing women, calcium intake is important for both the mom and baby. The baby gets the calcium necessary for healthy bones and teeth from the mother’s supply. If the mother doesn’t get enough calcium for both herself and the growing baby, the calcium is taken from her bones.³ Vitamin D also helps to maintain strong bones by helping the body absorb calcium from food and supplements.⁴

How much is recommended?

• Calcium: The recommended dietary allowance (RDA) is 1000 mg per day.³
• Vitamin D: The RDA is 15 mcg per day.⁴

Food sources of calcium.

• Dairy products such as low-fat or fat-free milk, yogurt, and cheese.
• Foods fortified with calcium such as orange juice, tofu, nondairy beverages (almond, soy, coconut, etc.), and ready-to-eat cereals.
• Most grains (such as breads, pastas, and unfortified cereals) are not rich in calcium, but add calcium to the diet because people eat them often or in large amounts.³

Food sources of vitamin D.
Very few foods contain vitamin D naturally. Fortified foods, such as milk, provide most of the vitamin D in American diets. Salmon, tuna, and other fatty fish are among the best sources. Beef liver, cheese, and egg yolks provide small amounts.⁴

Calcium and vitamin D for bones.

• Breakfast on the go: Whip up a smoothie with low-fat milk or yogurt for breakfast.
• Sweet treat: Top yogurt with berries and fruit for a quick dessert.
• Lactose-free: Try calcium-fortified juices, cereals, breads, almondmilk, or other nondairy beverages.

Why iron is important.
For women during pregnancy, iron specifically helps the body maintain a sufficient level of blood supply to the growing baby and the placenta. Too little iron during pregnancy increases a woman's risk of iron deficiency anemia and her infant's risk of premature birth, low birth weight, and low iron levels. Too little iron might also harm her infant’s brain development. Since the recommended amount of iron for pregnant women is twice the amount recommended for nonpregnant women at 27 mg per day, an iron supplement may also be recommended.²

How much is recommended?

• During pregnancy: 27 mg per day
• After birth: 9 mg per day

Food sources of iron.
Iron is found naturally in many foods and is added to some fortified food products. You can get recommended amounts of iron by eating a variety of foods, including the following:

• Lean meat, seafood, and poultry
• Iron-fortified breakfast cereals and breads
• White beans, lentils, spinach, kidney beans, and cashews.²

Iron in food comes in two forms: heme iron and nonheme iron. Heme iron, predominantly found in meat or seafood, is more easily absorbed than nonheme iron, which is found in plant foods and iron-fortified food products. Combining the two at one meal helps, as does consuming iron with foods high in vitamin C, such as citrus. Separate iron-rich foods from foods high in calcium, such as milk and cheese; the two minerals compete for absorption.²

Iron up your diet.

• Look at the big picture. The best way to ensure you get enough iron is to eat a well-balanced diet—one that includes breads, cereals, fruits, vegetables, meats, and dairy products.
• Check out the food label: Look for breads and cereals that contain 20% or more of the Daily Value (DV) for iron.
• Make your own trail mix with cereal, nuts, and raisins.
• Add beans or lentils to soups, stews, salads, and casseroles.
• Winning combination: Have iron-fortified grains such as whole wheat pasta, with a vitamin C–rich marinara sauce.

Why folate is important.
Folate is a B vitamin that is naturally present in many foods. A form of folate called folic acid is used in dietary supplements and fortified foods. Women who don't get enough folate may be at risk of having babies with neural tube defects, such as spina bifida. Folate deficiency can also increase the likelihood of having a baby prematurely or with a low birth weight.⁵

How much is recommended?
The recommended daily amount of folate is 400 mcg for most people from the age of 14 and up. Pregnancy, however, increases the need to 600 mcg per day. It is recommended to consume folic acid before getting pregnant to prevent birth defects. Most prenatal vitamins have folic acid. ⁵

Food sources of folate.

• Vegetables, especially asparagus, Brussels sprouts, and dark green leafy vegetables such as spinach, broccoli, and mustard greens.
• Nuts, beans, and peas, such as green and black-eyed peas, and kidney beans.
• Grains including fortified breakfast cereals, rice, and enriched flour products such as bread and pasta.⁵

Tips to increase your folate intake.

• Make a smoothie with strawberries, bananas, and a splash of orange juice for breakfast.
• For dinner, add a spinach salad topped with canned beans and a side of rice to the main entrée.⁵

Why omega-3s are important.
Omega-3 fatty acids can have positive effects on pregnancy and labor, and after delivery. Increased intake of two types of omega-3s—eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)—may help prevent preterm labor and delivery, and lower the risk of preeclampsia (high blood pressure during pregnancy).

If a mother is deficient in omega-3s, the risk for postpartum depression increases. Omega-3s also have benefits for the baby—a positive effect has been shown on visual and cognitive development. Additionally, studies have indicated that a mother’s higher consumption of omega-3s may reduce the risk of allergies in infants.⁷

Types of omega-3s and food sources containing these nutrients.
Our bodies cannot make omega-3 fats, so we must get them through food.

• Eicosapentaenoic acid (EPA) is found primarily in fish and fish oil.
• Docosahexaenoic acid (DHA) is found primarily in fish.
• A note about fish: Several groups, including the Food and Drug Administration and the Environmental Protection Agency, recommend that pregnant women eat 8 to 12 ounces of low-mercury fish and seafood a week to help get an adequate amount of EPA and DHA for their babies. Yet women often shy away from doing so because of concerns about contaminants in fish, primarily mercury. Too much mercury in the body during pregnancy could harm a developing baby’s brain and nervous system. Fish rich in omega-3s and considered lower risk for contaminants include salmon, trout, oysters, crab, mussels, catfish, clams, and flounder.⁶
• Alpha-linolenic acid (ALA): ALA is found mostly in seeds, vegetable oils, and leafy green vegetables. It is converted into EPA and then into DHA in your body.⁷

Tips to get more omega-3s.

• Sprinkle ground flaxseed on your cereal.
• For a quick and easy meal, open a can of salmon or tuna to add to a sandwich, casserole, or salad.⁷

Why calcium and vitamin D are important.
Peak bone mass (maximum bone density and strength) occurs around age 30. If women don’t consume enough calcium from foods, it is taken from their bones. Over time, this can potentially lead to low bone mass (osteopenia) and possibly increase the risks of osteoporosis and bone fractures. In the United States, an estimated 10.2 million people aged 50 and over have osteoporosis, and about 43.3 million more people have low bone mass.⁸

As women age and reach menopause, bone loss can occur because a decline in estrogen production both increases bone breakdown and decreases calcium absorption.⁹ Vitamin D helps to maintain strong bones by helping the body absorb calcium from food and supplements. The body makes vitamin D when skin is directly exposed to the sun, and most people meet at least some of their vitamin D needs this way. However, as women age, their bodies are not as able to produce vitamin D efficiently.⁴

How much is recommended?

• Calcium: The recommended dietary allowance (RDA) for women ages 51 and up is 1200 mg per day.³
• Vitamin D: The RDA is 15 mcg per day.⁴

Food sources of calcium.

• Dairy products such as low-fat or fat-free milk, yogurt, and cheese.
• Foods fortified with calcium such as orange juice, tofu, nondairy beverages (almond, soy, coconut, etc.), and ready-to-eat cereals.
• Most grains (such as breads, pastas, and unfortified cereals) are not rich in calcium, but add calcium to the diet because people eat them often or in large amounts.³

Food sources of vitamin D.
Very few foods contain vitamin D naturally. Fortified foods, such as milk, provide most of the vitamin D in American diets. Salmon, tuna, and other fatty fish are among the best sources. Beef liver, cheese, and egg yolks provide small amounts.⁴

It’s not hard to get calcium and vitamin D.

• Breakfast on the go: Whip up a smoothie with low-fat milk or yogurt for breakfast.
• Sweet treat: Top yogurt with berries and fruit for a quick dessert.
• Lactose-free: Try calcium-fortified juices, cereals, breads, almondmilk, or other nondairy beverages.

Why omega-3s are important.
Since estrogen protects against heart attacks and stroke, a woman’s risk for coronary artery disease increases after menopause.⁹ Research suggests that consuming a balanced diet, including omega-3s, may promote heart health.⁷

Types of omega-3s and food sources that contain them.
Our bodies cannot make omega-3 fats, so we must get them through food. EPA is found primarily in fish and fish oil. DHA is found primarily in fish. ALA is found mostly in seeds, vegetable oils, and leafy green vegetables. It is converted into EPA and then into DHA in your body.⁷

Tips to get more omega-3s.

• Sprinkle ground flaxseed on your cereal.
• For a quick and easy meal, open a can of salmon or tuna to add to a sandwich, casserole, or salad.