These are the 10 best foods which is high in nutrition, keeping in mind that you are eating for two.. Don't have to eat them all, but you can choose among them and get the nutrition regularly...
"It's amazing what you get in one egg, and for only about 90 calories," says Elizabeth Ward, dietitian and author of Expect the Best, Your Guide to Healthy Eating Before, During, and After Pregnancy.In addition to more than 12 vitamins and minerals, eggs contain lots of quality protein, which is essential for pregnancy. "Your baby's cells are growing at an exponential rate, and every cell is made of protein," Ward explains. "Plus, as a pregnant woman, you have your own protein needs."Eggs are also rich in choline, which promotes your baby's overall growth and brain health, while helping prevent neural tube defects. Some even contain omega-3 fats, important for both brain and vision development. (Brands that have omega-3 fats will probably state so on the label.)As for eggs' bad rap for cholesterol? Not warranted, says Ward. It turns out that eating saturated fat does much more damage to your cholesterol level than eating the cholesterol naturally found in food. And while eggs are high in cholesterol, they're also relatively low in saturated fat, with about one and a half grams per egg."Healthy women with normal blood cholesterol can consume one to two eggs a day as part of a balanced diet low in saturated fat," Ward says.Need more convincing? Eggs are cheap, easy, quick, and versatile. When you're too exhausted to cook a full meal, a couple of hard boiled or scrambled eggs are just the ticket.[h=3]Salmon[/h]
Not only is salmon brimming with high-quality protein, says Ward, but it's an exceptionally good source of omega-3 fats. And unlike swordfish, king mackerel, tilefish, and shark, salmon has low amounts of methylmercury, a compound that can be harmful to your baby's developing nervous system.Just remember that even for salmon and other low-mercury fish, such as canned light tuna and pollock, the FDA recommends eating no more than 12 ounces per week to avoid ingesting too much mercury.