Dairy Products
During pregnancy, you need to consume extra protein and calcium to meet
the needs of the growing fetus. Dairy products contain two types of high
quality protein: casein and whey. Dairy is the best dietary source of
calcium, and provides high amounts of phosphorus, various B-vitamins, magnesium
and zinc. Yogurt, especially Greek yogurt, is particularly beneficial for
pregnant women.
Legumes
Legumes contain high amounts of folate. One cup of lentils, chickpeas or black beans may provide from 65–90% of the RDA. Furthermore, legumes are generally very high in fiber. Some varieties are also high in iron, magnesium and potassium.
Sweet Potatoes
Sweet Potatoes are very rich in beta-carotene, a plant compound that is converted into vitamin A in the body. Vitamin A is essential for growth, as well as for the differentiation of most cells and tissues. It is very important for healthy fetal development.
Salmon
Salmon is very rich in essential omega-3 fatty acids. Most people, including pregnant women, are not getting nearly enough omega-3 from their diet. Omega-3 fatty acids are essential during pregnancy, especially the long-chain omega-3 fatty acids DHA and EPA.
