20 Things Pregnant Women Should Add To Their Diet

When it comes time to eat for two, you may need to change your thinking about what a healthy diet consists of. Women need to make sure their diet provides an adequate amount of nutrients and energy for the baby to grow, as well as prepare their own body for the coming changes and sleepless nights.

To help us understand why certain vitamins and foods are essential, we talked to Frances Largeman-Roth, registered dietician nutritionist and author of "Feed the Belly: The Pregnant Mom's Healthy Eating Guide," about what expecting moms should be eating for a happy and healthy pregnancy, and we also consulted guidelines from the Centers for Disease Control and Prevention, the Food and Drug Administration and the American College of Obstetricians and Gynecologists.

Yogurt is great for pregnant women for a few reasons, including protein, high calcium content and probiotics that are good for digestion. All women 19 years and older need to get 1,000 milligrams of calcium every day, according to the American College of Obstetricians and Gynecologists. Largeman-Roth says the problem is that most women don't get nearly enough. When you're not expecting, you can get away with not meeting your calcium needs, she said. But once the baby starts growing and you don't consume enough to support the baby's bones and teeth, the baby will start borrowing from your own bones, leaving you calcium-deficient.

Bananas are high in electrolytes like potassium and offer a quick energy boost to combat pregnancy fatigue. One medium banana has 422 grams of potassium, according to the U.S. Department of Agriculture. Pregnant women need 2,900 milligrams of potassium daily. It's important to note that although multivitamins and mineral supplements do contain potassium, they typically provide far less than what's found in natural foods. Bananas also pack in vitamin B6, which is essential for a healthy immune system for both mother and baby.

Nuts and nut butters are a great way to add protein to meals and snacks and also provide fiber and satisfying fats. If you're not a fan of peanuts try almond butter, which has a nuttier, earthy flavor and packs 7 grams of protein per two tablespoons. Pick brands that are all-natural and don't contain any added salts, sugars or palm oils. The ingredient label should read simply: dry roasted almonds.

Whole grains are rich in minerals and vitamins and are good for long-term health, Largeman-Roth said. Foods like whole-wheat bread, rye and oats are fortified with folic acid and have higher amounts of fiber than white bread and rice because they include the fibrous outer bran. This may be one of the easier foods to slip into your diet with plenty of sandwich options to choose from.

According to the American College of Obstetricians and Gynecologists, omega-3 fatty acid, a type of fat found naturally in some fish, is beneficial for a baby both before and after birth. Omega-3 fatty acids are found in fish such as salmon, tuna, sardines and anchovies. Largeman-Roth said there are two types of omega-3 fats in these fish — docosahexaenoic acid and eicosapentaenoic acid — that have been shown to play a key role in the development of a baby's brain. The FDA recommends pregnant women eat between 8 and 12 ounces of low-mercury fish per week.

Lean red meat is packed with iron, which is essential for moms-to-be. The body uses iron to make hemoglobin, a protein in red blood cells that carries oxygen from the lungs throughout the body. And because your blood volume increases by 50% to provide oxygen to the developing fetus when you're pregnant, the need for iron also increases.

Avocados are full of healthy fats, high in dietary fiber and a great source of folate. According to the American College of Obstetricians and Gynecologists, the fats that you eat during pregnancy provide energy and help build many fetal organs including the placenta — so stick to plant-based healthy fats. Folate, as we know, is also especially important during early pregnancy, because it can reduce the risk of birth defects. For a scrumptious snack, make avocado toast by mashing avocado gently onto a piece of whole-wheat toast, then sprinkling it with sea salt, freshly cracked black pepper and a touch of chili flakes.

Both fresh figs and dried ones are full of potassium and an easy way to add more fiber to your diet. Dried figs are probably easier to find at the grocery store and contain about 260 grams of potassium and 3 grams of fiber in a fourth-cup serving. They're also naturally sweet and satisfyingly chewy, ideal for a quick and healthy snack that every woman should consider incorporating into her diet.

Quinoa is especially high in protein, with 8 grams per serving. "It's easy to make a satisfying grain bowl with a base of quinoa," Largeman-Roth said. "You can top it with raw and cooked veggies, a fried egg, a few avocado slices, a little cheese and some nuts." Quinoa is also an ideal choice for flexitarian diets, which lean heavily on meatless meals.

This one is a given, but it's worth reminding: pregnant women must drink plenty of water. According to research published in the Journal of Perinatal Education, water provides shape and structure to cells, regulates body temperature, aids digestion and the absorption of nutrients, transports nutrients and oxygen to cells and acts as a solvent for vitamins, minerals, glucose and amino acids. In short, it does a lot more than just hydrate, and your body will let you know if you're not getting enough. Here are the signs you might not be drinking enough water.

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