Pregnancy is an exciting season in a person’s life. It is the time to eat well, reduce stress and keep up with a prenatal workout routine.

The information regarding what is healthy—and what isn’t—can feel overwhelming at first, especially during a first pregnancy, but it doesn’t have to be! Read on to see the best foods to support a healthy, wholesome pregnancy.

Foods High in Protein

Pregnant women need lots of protein to help support a growing baby. Experts agree that pregnant women need between 60 to 100 grams of protein per day.

High-protein foods include Greek yogurt, eggs and legumes. Dairy products also provide calcium, which is a necessary nutrient during gestation.

Foods High in Vitamins, Minerals & Healthy Fats

In addition to being high in protein, legumes are high in iron and folate. Adequate amounts of folate are necessary to help a baby form properly, particularly in the first trimester. Legumes include beans, lentils and peas.

Other foods packed with essential vitamins and minerals include sweet potatoes and berries. Healthy fats, which can be found in avocado and salmon, help your body absorb these nutrients. The right fats can also support brain function, cell development and keep blood flowing properly.

Whole Grains

Whole grains are packed with fiber, which can help keep your digestion regular during pregnancy. Quinoa, oats and brown rice can easily be substituted in your favorite dishes to provide a fiber boost at every meal.

Whole grain foods are also high in vitamins, minerals and protein, making them an all-around great choice for pregnancy.

Foods to Avoid

While you’re focused on what nutrient-dense foods you should be putting in your body, you should also be aware of what you should be avoiding.

Any raw foods, including unpasteurized dairy, should be steered clear of. High-mercury fish and many types of processed meat can also prove to be unhealthy for mom and baby.

Alcohol should be avoided during pregnancy, and you should follow your doctor’s guidance related to caffeine consumption.

Staying healthy during pregnancy should be easy and delicious! Remember to move your body, get in some high protein foods and drink lots of water.

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