12 Pregnancy Diet Essentials

Protein

Why you need it: Protein is essential to the very foundation of your baby's growth. Eating enough protein ensures that your little one, from the very beginning, is getting adequate food stores to support cell growth and blood production.

Sources: Look for lean cuts of meat (be wary of lunchmeat, unless it is heated to steaming), fish low in mercury, poultry, egg whites, beans, peanut butter, tofu, and nuts (almonds and cashews are especially protein-rich).

Servings: The March of Dimes suggests all pregnant women eat two to three servings of protein daily. That's equal to two ounces lean meat or poultry, two tablespoons nut butter, 1/2 cup beans (cooked or dried), or two eggs. (The US RDA for pregnant and lactating women is 38 to 45 grams of protein daily.)