Best Foods For Pregnancy

Eggs.

Eggs are also rich in choline, which promotes your baby's overall growth and brain health, while helping prevent neural tube defects. Some eggs even contain omega-3 fats, important for both brain and vision development. (Brands that have omega-3s will probably state it on the label. Look for DHA-enriched eggs because those contain the most beneficial form of omega-3s.)

Beans

it's important to get enough protein during pregnancy, but you may not yet realize that fiber could become your new best friend. When you're pregnant, your gastrointestinal tract slows down, putting you at risk for constipation and hemorrhoids. Fiber can help prevent and relieve these problems.

Sweet potatoes

Sweet potatoes get their orange color from carotenoids, plant pigments that are converted to vitamin A in our bodies

Although consuming too much "preformed" vitamin A (found in animal sources, such as liver, milk, and eggs) can be dangerous, carotenoids are a different type.

Whole grains

Whole grains are important in pregnancy because they're high in fiber and nutrients, including vitamin E, selenium, and phytonutrients (plant compounds that protect cells).

But don't stop at popcorn: There are lots of other whole grains out there, from oatmeal to barley. Fluffy, nutty-tasting quinoa is one of Ward's favorites.

Greek yogurt

Greek yogurt typically has twice the protein of regular yogurt, making it one of Geagan's favorite pregnancy foods. And any kind of yogurt is a great source of calcium, which is vital in a pregnancy diet. If you don't take in enough calcium, the limited amount you have will go to your baby, says Geagan, depleting the calcium in your bones.

Dark green, leafy vegetables

Spinach, kale, Swiss chard, and other green leafy vegetables are loaded with vitamins and nutrients, including vitamins A, C, and K, as well as the all-important folate. They've also been found to promote eye health, Geagan says.

Lean meats

Beef and pork stand out among meats because they contain choline in addition to protein, says Ward.

Don't eat deli meats or hot dogs, though, unless they're heated until steaming hot. There's a small risk of passing bacteria and parasites, such as listeria, toxoplasma, or salmonella, from the meat to your baby, says Mayo Clinic obstetrician Mary Marnach.

Colorful fruits and veggies

Eating plenty of green, red, orange, yellow, purple, and white fruits and vegetables ensures that you and your baby get a variety of nutrients. "Each color group provides different vitamins and minerals," explains dietitian Jodi Greebel, owner of Citrition, a nutrition counseling service in New York.