The 11 Most Important Foods That Fuel a Healthy Pregnancy

One of the most important nutrients for pregnant women is a B vitamin called folate (or 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 particularly intestine-friendly (and spouse-friendly) and can readily absorb a variety of flavours from other foods and seasonings. Eat as a side dish or toss into salads, soups and stews.

Don't like lentils? Spinach is also rich in folate, along with iron, vitamin A and calcium. Buy it in ready-to-eat, prewashed bags and eat it raw, in a salad, as a wilted bed for fish or chicken, or layered in lasagna.

Tip: Because the benefit of folate is so significant — and most effective very early in pregnancy (usually before you even know you've conceived) — most cereal, pasta, bread and rice products are now fortified with folic acid, and it's a major ingredient in prenatal supplements.

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 milligrams (that's four servings) every day. One of your best bets? Yoghurt: 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 yoghurt can also help prevent stomach upset as well as yeast infections (which are more common in pregnancy). Blend yoghurt with fruit into smoothies, layer with granola in a breakfast parfait, substitute for sour cream or mayo in sandwich fillings, dips and salad dressings, or simply spoon it out of the carton.

Is your diet dairy-free? Find more calcium-rich foods to include in your diet.

Tip: To get the most calcium out of each serving, look for products that are also fortified with vitamin D, which boosts absorption.

Cold-water fish like salmon is packed with essential omega-3 fatty acids, most importantly a type called DHA. 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 DHA). The Food and Drug Administration and Environmental Protection Agency encourage pregnant women to eat 8 to 12 ounces (two to three servings) of fish every week. Opt for wild salmon, sardines, herring and farmed oysters, which are all high in omega 3s and safe for pregnancy. Cook or serve them up with acidic ingredients like sour cream, fruit salsa or lemon juice.

Not a fan of fish? Try these other omega-3-rich foods, including tofu, enriched eggs and walnuts.

Tip: Avoid large ocean predators including shark, swordfish, king mackerel, bigeye tuna, tilefish from the Gulf of Mexico, marlin, and orange roughy, which can be potentially high in toxins like mercury and dioxin.

Oats are full of fibre, B vitamins, iron and a host of other minerals. Along with other complex carbs, they're also packed with fibre (helpful if you're dealing with constipation). Fill your breakfast bowl with them, but don't stop there — add oats to pancakes, muffins, cakes, cookies, or even meatloaf. Aim to eat them along with a variety of other whole grains (whole corn, rice, quinoa, wheat and barley) to up your dose of a slew of baby-building vitamins and minerals.

Tip: Another whole grain that provides an easy way to up your intake: Air-popped popcorn. Its starchiness can help quell nausea, too!

OK, it's not technically a food — but getting enough is just as important to your health as any nutrient. Water has lots of benefits for you and your growing baby: building new cells, delivering nutrients, flushing toxins and more. Water also makes your tummy feel full, so you're less tempted to reach for chips or cookies, and it can help with constipation during pregnancy. Plus, the dangers of dehydration are real: It can up the risk of early labor. So fill up one of those stainless-steel water bottles and take it wherever you go.

Tip: Water from all sources counts (100 percent juice, milk, soup, tea), so don't stress too much if two quarts a day of plain water is, well, too much to swallow. Focus instead on total fluid intake.

Of course this is just a short list. There are plenty of other nutritious powerhouse foods to choose from — grains of all kinds, seeds, yams and winter squash, apricots, kiwi (one small kiwi contains as much vitamin C as an orange, plus it's unparalleled for its laxative effects), papaya and much more.

One last word to the wise: How much you eat is as important as what you eat. If you're starting your pregnancy at a healthy weight, you don't need any extra calories in the first trimester, only 300 extra calories a day in the second trimester (about a cup of low-fat Greek yoghurt and a whole-wheat English muffin), and about 500 more in the third trimester. If you're underweight to begin with, or are carrying multiples, your doctor may suggest you eat a bit more; if you're overweight, a bit less. Following her recommendations will help keep your pregnancy weight gain on track — which in turn lowers your risk for having a baby who's too small or too large and reduces your risk for complications like gestational diabetes and high blood pressure.

Related:
Gaining Too Much Weight During Pregnancy: 7 Tips to Get Back on Track
How to Prevent And Treat Amenia in Pregnancy
Choosing The Best Prenatal Vitamin