Chickpeas, lentils, black beans, and soybeans supply fiber, protein, iron, folate, calcium, and zinc.
Lean cuts of beef, such as top sirloin steak, pack protein, vitamins B6, B12, and niacin as well as zinc and iron in highly absorbable forms. Beef is also concentrated in choline, required for brain development and peak cognitive powers.
They’re packed with carbohydrates, vitamin C, potassium, folate, fiber, and fluid. The phytonutrients in berries are naturally occurring beneficial plant compounds that protect cells from damage.
For the folate, fiber, calcium, lutein, zeaxanthin, carotenoids to foster healthy vision, and potassium for fluid balance and normal blood pressure. Broccoli also contains the raw materials for vitamin.
Cheese supplies concentrated amounts of calcium, phosphorus, and magnesium for your bones and your baby’s, plus vitamin B12 and protein (use reduced-fat varieties, such as Cabot 50% Light Cheddar to save on calories, fat, and cholesterol).
Eggs supply the gold-standard of protein because they provide all of the amino acids you and your baby need to thrive. They also include more than a dozen vitamins and minerals, such as choline, lutein, and zeaxanthin.
It’s an excellent source of calcium, phosphorus, and vitamin D — bone-building nutrients mother and child require every day. Milk also packs protein, vitamin A, and B vitamins.
Orange Juice (fortified)
Orange juice with added calcium and vitamin D contains the same levels of these nutrients as milk. Plus, orange juice supplies hefty doses of vitamin C, potassium, and folate.
Pork tenderloin is as lean as boneless, skinless chicken breast, and it serves up the B vitamins thiamin and niacin, vitamin B6, zinc, iron, and choline.
Sweet potatoes pack vitamin C, folate, fiber, and carotenoids — compounds your body converts to vitamin A. They also supply potassium in large amounts.
Enriched whole grains are fortified with folic acid and other B vitamins, iron, and zinc. Whole grains contain more fiber and trace nutrients than processed grains, such as white bread, white rice, and white flour.
Yogurt (plain low-fat or fat-free)
For the protein, calcium, B vitamins, and zinc. Plain yogurt contains more calcium than milk.