While you’re pregnant, you’ll want to eat extra protein, calcium, iron, and essential vitamins. You can get these by eating a wide variety of lean meat, seafood, whole grains, and plant-based foods.

When building your healthy eating plan, you’ll want to focus on whole foods that give you higher amounts of the good stuff you’d need when not pregnant, such as:

• protein
• vitamins and minerals
• healthy types of fat
• complex carbohydrates
• fiber and fluids

Here are 13 nutritious foods to eat when you’re pregnant to help make sure you’re eating healthily.

1. Dairy products

During pregnancy, you’ll need extra protein and calcium to meet your baby’s needs. Dairy products like milk, cheese, and yogurt are good choices.

Dairy products contain two types of high quality protein: casein and whey. Dairy is the best dietary sourceTrusted Source of calcium. It also provides phosphorus, B vitamins, magnesium, and zinc.

2. Legumes

These include lentils, peas, beans, chickpeas, soybeans, and peanuts.

Legumes are great plant-based sources of fiber, protein, iron, folate, and calcium — all of which your body needs more of during pregnancy.

Folate is one of the most essential B vitamins (B9). It’s very important for you and your baby, especially during the first trimester, and even before.

3. Sweet potatoes

Sweet potatoes are rich in beta-carotene, a plant compound that your body converts to vitamin A.

Vitamin A is essential for a baby’s development. However, too much vitamin A, from animal products — such as organ meats — can cause toxicityTrusted Source.

Sweet potatoes are a good plant-based source of beta-carotene and fiber. Fiber keeps you full longer, reduces blood sugar spikes, and improves digestive health, which can help reduce the risk of pregnancy constipation.

4. Salmon

Smoked on a whole wheat bagel, teriyaki grilled, or served with pesto, salmon is a welcome addition to this list. Salmon is rich in essential omega-3 fatty acids, which have a host of benefits.

Omega-3s are present in seafood. They help build the brain and eyes of your baby and may help increase gestational length.

While it’s best to avoid some seafoods during pregnancy, due to mercury and other contaminants, salmon, sardines, and anchovies are safe to eatTrusted Source.

However, it’s worth checking where it was fished from, especially if it was locally caught. It’s also best to opt for fresh salmon, as smoked seafood can carry a risk of listeria.

5. Eggs

Eggs are a healthy food, as they contain a little of almost every nutrient you need. A large egg contains about 71 caloriesTrusted Source, 3.6 g of protein, fat, and many vitamins and minerals.

Eggs are a great source of choline, a vital nutrient during pregnancy. It’s important in a baby’s brain development and helps prevent developmental abnormalities of the brain and spine.

Here are some of the healthiest ways to cook eggs. Try them in spinach feta wraps or a chickpea scramble.

6. Broccoli and dark, leafy greens

Broccoli and dark, green vegetables, such as kale and spinach, have many of the nutrients you’ll need. If you don’t like the flavors, you can disguise them by adding them to soups, pasta sauces, and more.

Benefits include fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate, and potassium. Their fiber content can also help prevent constipation.

Try this kale eggs Florentine recipe or blend some spinach into a green smoothie, and you won’t even know it’s in there.

7. Lean meat and proteins

Lean beef, pork, and chicken are excellent sources of high quality protein. Beef and pork are also rich in iron, choline, and other B vitamins — all of which you’ll need in higher amounts during pregnancy.

Iron is an essential mineral used by red blood cells as a part of hemoglobin. You’ll need more iron since your blood volume is increasing, and especially during your third trimester.

Low levels of iron during early and mid-pregnancy may cause iron deficiency anemia.

8. Berries

Berries provide water, healthy carbs, vitamin C, fiber, and antioxidants. They also have a relatively low glycemic index value, so they should not cause significant spikes in blood sugar.

Berries are a great snack, as they contain both water and fiber. They provide a lot of flavor and nutrition but with relatively few calories.

Some of the best berries to eat while pregnant are blueberries, raspberries, goji berries, strawberries, and acai berries. Check out this blueberry smoothie for some inspiration.

9. Whole grains

Unlike their refined counterparts, whole grains are packed with fiber, vitamins, and plant compounds. Think oats, quinoa, brown rice, wheat berries, and barley instead of white bread, pasta, and white rice.

Some whole grains, like oats and quinoa, also contain a fair amount of protein, as well as B vitamins, fiber, and magnesium.

There are many ways to add whole grains to any meal. Why not try this quinoa and roasted sweet potato bowl?

10. Avocados

Avocados contain monounsaturated fatty acids. This makes them taste buttery and rich — perfect for adding depth and creaminess to a dish.

They also provideTrusted Source fiber, antioxidants, B vitamins (especially folate), vitamin K, potassium, copper, vitamin E, and vitamin C.

Because of their high content of healthy fats, folate, and potassium, avocados are a great choice during pregnancy.

Healthy fats help build the skin, brain, and tissues of your little one, and folate may help prevent neural tube defects and developmental abnormalities of the brain and spine, such as spina bifida.

11. Dried fruit

Dried fruit is generally high in calories, fiber, and various vitamins and minerals. One piece of dried fruit contains the same amount of nutrients as fresh fruit, just without all the water and in a much smaller form.

One serving of dried fruit can boost your intake of many vitamins and minerals, including folate, iron, and potassium.

Prunes are rich in fiber, potassium, and vitamin K. They’re natural laxatives and may be very helpful in relieving constipation. Dates are high in fiber, potassium, iron, and plant compounds.

12. Fish liver oil

Fish liver oil is made from the oily liver of fish, usually from cod. It’s rich inTrusted Source the omega-3 fatty acids EPA and DHA, which are essential for fetal brain and eye development.

Fish liver oil is also very high in vitamin D, which many people lack. It may be beneficial if you don’t regularly eat seafood or if you don’t already supplement with omega-3 or vitamin D.

A tablespoon (4.5 grams) of fish liver oil provides 11 microgramsTrusted Source (mcg) of vitamin D, or around three-quartersTrusted Source of a person’s daily needs, and 1,350 mcg of vitamin A, around 150%Trusted Source of a person’s daily needs.

Speak with a doctor before using fish liver oil or other omega-3 supplements, as too much vitamin A or D can be dangerous. High levels of omega-3 may also have blood-thinning effects.

13. Water

Hydration is essential for everyone, but especially during pregnancy. During pregnancy, blood volume can increase by up to 48%Trusted Source.

You need plenty of water to stop both you and your baby becoming dehydrated.

Increasing your water intake may also help relieve constipation and reduce your risk of urinary tract infections, which are common during pregnancy.

What to eat during pregnancy if you:

• are vegan
• have gestational diabetes
• need to lose weight

The Takeaway

During pregnancy, you and your growing baby need nutrient-dense foods from a well-rounded eating plan of whole grains, fruits and veggies, lean proteins, and healthy fats.

Ask your healthcare team for recommendations and keep them informed of your eating choices. Let them guide you on a plan with any necessary supplements.

Important Notice: This article was originally published at www.healthline.com by Adda Bjarnadottir, MS, RDN (Ice), where all credits are due. Medically reviewed by Stacy A. Henigsman, DO