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. A little goes a long way, so add a bit of beef, pork or lamb to veggie-filled soups, salads and rice or noodle dishes.
Don't eat meat? Iron-rich vegetarian options include dark leafy greens, cooked dried beans, quinoa, lentils, dried fruit and tofu.
Tip: Pump up your iron absorption by pairing an iron-rich food with one that's high in vitamin C (like red bell peppers, citrus fruits, tomatoes, strawberries or kiwi).