First trimester: Top 20 foods for pregnancy

Low-fat milk Yogurt

calcium, protein, riboflavin

These dairy products help maintain
strong bones.

Broccoli

vitamins A and C, folic acid

One stalk is 100 percent of your daily vitamin C.

Spinach and romaine

vitamins A and C, folic acid

These are better than lettuce.

Green and red peppers

vitamins A and C, folic acid

Add to pizza to make it healthier.

Tomatoes

vitamins A and C

Tomato sauce on pizza or spaghetti is an acceptable alternative.

Baked potato

vitamin C

Eat the skin, and top the potato with yogurt instead of sour cream and butter.

Tomato-vegetable juice

vitamins A and C

Nutrients come from uncooked vegetables, but the juice is high in sodium.

Orange juice

vitamin C

Just 6 ounces is 100 percent of your daily requirement.

Cantaloupe

vitamins A and C

Half a small one is fine.

Chicken
Turkey

low-fat protein and iron

Remove the skin and eat the white meat.

Fish

low-fat protein

Fried fish has too much fat; have it broiled. Read cautions about fish consumption.

Fortified ready-to-eat cereals

fiber, iron, carbohydrates and calcium

Fortified cereals have lots of vitamins and minerals.

Bran FlakesŪ

fiber and iron

Bran is your best source of fiber.

Fortified cooked cereals

carbohydrates and iron

Fortified cooked cereals have more iron than oatmeal.

Bran muffins

carbohydrates, B vitamins, folic acid, fiber

Bran is a better choice than blueberry.

Whole wheat bread

carbohydrates, B vitamins, folic acid, fiber

Any whole-grain bread with at least 2 grams of fiber per slice is a good choice.

Pizza

calcium, protein, vitamin A

Add veggies. Skip the pepperoni and sausage. Get whole-wheat crust.

Popcorn

carbohydrates, fiber

This is a wholesome, low calorie snack. But go easy on the butter.