Best foods to eat during pregnancy: Physical

1. LEAN MEAT

The amino acids in protein are the building blocks of every cell in your and your baby’s bodies. High-protein foods also keep your hunger at bay by stabilizing your blood sugar, which is why you should aim for three servings (that's about 75 grams) of protein per day. Lean meat is an excellent option, since it’s also high in iron, critical to help your baby develop his red blood cell supply and support yours, too (blood volume can increase by as much as 50 percent when you’re pregnant, which is why anemia during pregnancy is so common). Iron also helps build baby’s brain by strengthening nerve connections.

This chart shows how different types of meats compare in calories, protein, fat, and cholesterol. 

2. LENTILS (or spinach)

One of the most important nutrients for pregnant women is a B vitamin called  (known as folic acid when you take it in a supplement) — and lentils are packed with it. Folate is vital to forming your baby's brain and nervous system and has a powerful protective effect against neural-tube defects like spina bifida, a birth disorder in which part of the spine is exposed. Lentils also boast protein, vitamin B6 and iron. Plus they’re the most intestine friendly legume which readily absorbs a variety of flavors from other foods and seasonings. Eat as a side dish or toss into salads, soups and stews.

3. YOGURT

Your baby needs calcium  for his growing bones, and you need it to keep yours strong and to help your muscles and nerves function. Aim for about 1,200 mg (that's four servings) every day. One of your best bets? Yogurt: cup for cup, it contains as much calcium as milk — plus it’s packed with protein and folate. The active cultures (i.e., good bacteria) in yogurt can also help prevent stomach upset as well as yeast infections which are more common in pregnancy

4. WILD SALMON

Cold-water fish like salmon is packed with omega-3 essential fatty acids. These healthy fats are “essential” for a number of reasons: The body can’t make them on its own, they help metabolize fat-soluble vitamins like A and E, they may help reduce the risk of prenatal depression, and they’re critical for the development of your baby’s eyes and brain (both the brain and retina are primarily composed of a specific omega-3 fatty acid)

5. CARROTS & PEPPERS

Carrots and red peppers are packed with beta-carotene, which the body converts it to vitamin A — critical for the development of your baby’s eyes, skin, bones and organs

6. AVOCADOS

Loaded with folate, potassium, vitamin C and vitamin B6 (which helps baby's tissue and brain growth as well as eases morning sickness), avocados are a delicious way to get your vitamins.