Grains

Grains provide essential carbohydrates, your body's main source of energy. Many whole-grain and enriched products also contain fiber, iron, B vitamins and various minerals. Fortified bread and cereal can help you get enough folic acid.

What to eat: Make sure at least half of your grains each day are whole grains. You can get most of your day's grains with a bowl of fortified cereal for breakfast, a lunchtime sandwich made with two slices of whole-wheat bread and whole-wheat pasta for dinner.

To optimize pregnancy nutrition, trade sugary cereals and white bread for whole-grain cereals, brown rice, whole-wheat pasta and whole-grain bread. Try wild rice or barley in soups, stews, casseroles and salads. Look for products that list whole grains, such as whole-wheat flour, first in the ingredients list.