Super Foods + Smart Advice = The Best Prenatal Diet

Eggs + Beans + Lean Beef = Muscle and Organ Development

Protein is the building block of human tissue, and you need 60 to 70 grams of it daily when you’re pregnant. “Protein provides amino acids that join to form the baby’s muscles and organs,” Sutherland says. Protein-rich foods are especially important in the last trimester to help maximize fetal growth. Bonus: Most protein sources also are high in iron and zinc.

MORE PROTEIN SOURCES: Lean cuts of pork and lamb; dairy foods; legumes; low-mercury fish; poultry; peanut butter.