Make those extra calories count with these nutrient-packed choices:
Beans. Chickpeas, lentils, black beans, and soybeans have fiber, protein, iron, folate, calcium, and zinc. Enjoy in chili and soups, salads, and pasta dishes, or as hummus with whole-grain crackers or in roll-up sandwiches.
Beef. Lean cuts such as top sirloin steak pack protein, vitamins B6 and B12, and niacin, as well as zinc and iron, in forms that are easy to absorb. Beef is also rich in choline. Add lean ground beef to pasta sauces, or use it in tacos, as burgers, in stir-fry dishes, and in chili.
Berries. They're packed with carbohydrates,
Berries. They're packed with carbohydrates, vitamin C, potassium, folate, fiber, and fluid. The phytonutrients in berries are naturally beneficial plant compounds that protect cells from damage. Enjoy them on top of whole-grain cereal, in smoothies made with yogurt or milk, in pancakes, and in salads. Layer yogurt with berries and crunchy whole-grain cereal for a dessert parfait.
Broccoli. It has folate, fiber, calcium, lutein, zeaxanthin, and carotenoids for healthy vision, and potassium for fluid balance and normal blood pressure. Broccoli also has the raw materials for your body to make vitamin A. Eat it as part of pasta and stir-fry dishes, steamed and topped with a dash of olive oil, pureed and added to soups, or roasted: chop broccoli into bite-sized pieces, coat lightly with olive oil, and roast on a baking sheet at 400 degrees until tender, about 15 minutes.
Cheese (pasteurized). Cheese has concentrated amounts of calcium, phosphorus, and magnesium for your bones and your baby's, plus vitamin B12 and protein. Use reduced-fat varieties to save on calories, fat, and cholesterol. Snack on it with whole-grain crackers or fruit, sprinkle it on top of soups, or use it in salads, sandwiches, and omelets.
Eggs. These are the gold standard of protein because they have 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. Certain brands supply the omega-3 fats Baby needs for brain development and peak vision, so check the label. Enjoy them in omelets and frittatas; in salads and sandwiches; in homemade waffles, crepes, and whole-grain French toast; and as snacks, hard-cooked or scrambled.
Milk. It's an excellent source of calcium, phosphorus, and vitamin D. Milk also packs protein, vitamin A, and B vitamins. Choose plain or flavored, and use it in smoothies with fruit, over whole-grain cereal and fruit, and in pudding; make oatmeal in the microwave with milk instead of water.
Orange juice (fortified). Orange juice with added calcium and vitamin D has the same levels of these nutrients as milk. Plus, you get hefty doses of vitamin C, potassium, and folate. Enjoy it plain or frozen as pops or ice cubes, and in smoothies.
Pork tenderloin. It’s as lean as boneless, skinless chicken breast, and it serves up the B vitamins thiamin and niacin, vitamin B6, zinc, iron, and choline. Try it grilled, broiled, or baked.
Salmon. Eat this for the protein, the B vitamins, and the omega-3 fats that promote brain development and vision in babies. Enjoy it grilled or broiled, or use canned salmon in salads and sandwiches.
Sweet potato. This packs vitamin C, folate, fiber, and carotenoids, which your body converts to vitamin A. It also supplies potassium in large amounts. Enjoy baked, sliced cold, cooked, or peeled potatoes for snacks and side dishes; mashed with orange juice; and roasted: Slice washed sweet potato into wedges, coat lightly with canola oil, and roast on a baking sheet at 400 degrees until tender, about 15 to 20 minutes.
Whole grains. Enriched whole grains are fortified with folic acid and other B vitamins, iron, and zinc. Whole grains have more fiber and trace nutrients than processed grains such as white bread, white rice, and white flour. Eat oatmeal for breakfast; whole-grain breads for sandwiches; brown rice, wild rice, whole-wheat pasta, or quinoa for dinner; and popcorn or whole-grain crackers for snacks
Yogurt (plain low-fat or fat-free). Yogurt is packed with protein, calcium, B vitamins, and zinc. Plain yogurt has more calcium than milk. Stir in fruit preserves or honey, fresh or dried fruit, or crunchy whole-grain cereal. Use plain yogurt to top cooked sweet potatoes or to make smoothies.
Source https://www.webmd.com/baby/guide/eating-right-when-pregnant#091e9c5e800081c4-3-5
