Leafy vegetables, along with dried beans and peas, are a good food source of folic acid. When pregnant, the National Library of Medicine recommends getting at least two of your daily servings of vegetables from green, leafy veggies.
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Oranges, grapefruits, honeydew and other vitamin C-rich foods offer a boost to the immune system and may help the body absorb iron. However, try to avoid fruit juices that have a lot of added sugars or sweeteners.
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Fortified breakfast cereals, brown rice or whole-wheat pasta all offer essential carbohydrates, fiber, iron, B vitamins and various minerals. The Mayo Clinic says to make sure at least half of your grains each day are whole grains.
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Well-cooked seafood can be a good source of protein as well as omega-3 fatty acids. The Food and Drug Administration notes that protein in meat, poultry and seafood is an important nutrient in a mother-to-be's diet. However, the food must be properly cooked.
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The calcium in dairy products, such as yogurt, is beneficial to both baby and mother. The American Congress of Obstetricians and Gynecologists advises women who have difficulty digesting dairy products to get calcium from other sources, such as broccoli.
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Staying hydrated not only benefits moms-to-be, it also helps deliver nutrients to the baby. Women who are pregnant should drink about 10 cups daily, according to the Department of Health and Human Services.
