If you have recently become pregnant or have been pregnant for a while, you may be wondering what types of food are best to eat. Luckily, you aren’t limited to what you can eat, but some foods will be healthier than others for you and your growing baby. When creating your meal plan, you’ll want to focus on the essentials: protein, vitamins and minerals, healthy fats, complex carbs, fiber, and fluids. These nutrients are abundant in many foods and can be easily found at your local health food stores.

Continue reading to learn about the top foods that will make your tummy happy and your baby happier.

Dairy

While dairy may not be in everyone’s diet, especially if you are vegan or vegetarian, it can be a crucial source of protein and calcium. Dairy contains two types of high-quality proteins: casein and whey. Both of these types of protein contain all essential amino acids that can be easily absorbed and digested by our bodies. Dairy is also the number one dietary source of calcium, the nutrient that supports strong bones. Greek yogurt is a rich source of calcium and contains probiotics that support digestive health. People who are lactose intolerant may still be able to consume some types of dairy products. Talk to your doctor about what will work for you.

Legumes

Legumes are a class of food products that includes lentils, peas, beans, chickpeas, soybeans, and peanuts. Each of these ingredients makes excellent additions to many delicious recipes and meals. Legumes are a great source of plant-based protein, fiber, iron, folate (folic acid), and calcium. Folate often goes unnoticed as a vitamin, but it is considered an essential vitamin B (B9) that is very beneficial to you and your baby during the first trimester. It is recommended that you consume at least 600 micrograms (MCG) of folate every day. Consider taking dietary supplements in addition to legumes to reach this number.

Lean meat

Meat is an incredible source of protein as well as essential amino acids, which are the building blocks of every cell in both you and your baby’s body. Foods rich in protein are also great at satiating your hunger while simultaneously stabilizing your blood sugar levels. And ideal goal of daily protein is about 75 grams, which is equal to roughly three servings of protein per day. To name some further benefits, meat is a great source of iron, which helps to support you and your baby’s red blood cell count. Iron is also thought to play a role in the brain development of a baby.

Fruits and vegetables

There’s a reason your parents always told you to eat your fruits and vegetables as a kid—because they are packed full of vitamins and minerals. Dark, leafy greens like broccoli, kale, and spinach are full of things like vitamin C, vitamin K, vitamin A, calcium, iron, folate, and potassium. Bananas are also rich in potassium, a mineral that promotes healthy blood pressure and may reduce pregnancy bloating in your body. Mangoes, another vitamin rich fruit, are full of vitamins A and C. A quick and easy way to consume vegetables and fruits is to throw them in a blender and make a smoothie.

Whole grains

Whole grains are a class of products that include oats, quinoa, whole wheat bread, and brown rice. These foods are packed with fiber, vitamins, and other plant-based minerals. Some whole grains, like oats and quinoa, also contain a decent amount of protein. A variety of healthy recipes can be found online that include whole grains.

Omega-3s

Omega-3s are healthy fats and considered one of the best foods you can consume while pregnant. A lot of foods contain Omega-3s, but seafood makes it to the top of the list because fish are the most natural way to consume it. Fish like wild salmon, halibut, mackerel, tuna, and herring are full of natural-occurring Omega-3s. Certain nuts and seeds, like flaxseed, chia seeds, walnuts, and pumpkin seeds are also an organic way to consume healthy fats. Other foods like peanut butter, eggs, cereal, and bread may have Omega-3s added to them to enhance their nutritional content. The body doesn’t make its own Omega-3s, so the only way to get them is to eat the right kinds of foods. The benefits of Omega-3s are many. Regarding pregnancy, they are thought to reduce prenatal depression and help the development of your baby’s eyes and brain.

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