Speaking of nutrients, while all are important right now, the best foods for pregnancy are high in vitamins and minerals that play a key role in supporting your baby’s growth and development, including:

• Folic acid. Getting at least 600 micrograms per day during pregnancy reduces the risk for neural tube defects. 
• Iron. You need nearly twice as much iron during pregnancy, or 27 milligrams daily. The mineral is used to make more blood that carries oxygen to your baby.
• Calcium. Aim for 1,000 milligrams daily. Calcium is key to help your baby build strong bones, teeth, muscles and nerves. 
• Vitamin D. It helps calcium do its job and keeps your immune system strong. You should get 600 IU daily. 
• DHA. An omega-3 fatty acid, DHA plays a role in your baby’s brain and eye development. You need 200 to 300 milligrams per day. 
• Iodine. The mineral promotes your baby’s brain and nervous system development. You should get 290 micrograms daily.

Foods to avoid during pregnancy

 Certain foods are more likely to harbor bacteria or chemicals that could make you sick, so you should steer clear until after giving birth.

For the time being, you’ll want to take a break from: 

• Unpasteurized juice
• Unpasteurized cheese
• Raw seafood
• Rare meat
• Hot dogs and deli meats
• Raw eggs
• High-mercury fish like swordfish, king mackerel, orange roughy, bigeye tuna and tilefish from the Gulf of Mexico
• Raw sprouts
• Alcohol 

It’s normal to worry that your pregnancy diet isn’t quite hitting the mark. But sticking with good-for-you foods — especially ones rich in key nutrients like folate, protein, iron, calcium, vitamin D, DHA and iodine — and limiting empty-calorie snacks will help you and baby get the nourishment you both need.

And if at any point during your pregnancy you’re concerned that you’re not getting enough of certain vitamins or minerals, talk with your practitioner. Together, you can determine where you might be falling short and how to fill the gaps.