There is a common saying that people use to tell others to eat healthy: "You are what you eat". When you are pregnant, that is more accurately the case for your growing baby. In order to give your baby the healthiest nutrition possible for their development, here are food groups you should emphasize in your maternity diet.
 

Salmon

Salmon is one of the healthiest protein sources there are in general. Specifically, salmon contains large amounts of the essential lipid omega-3 that is important for you and your baby. Omega-3 greatly helps your baby build up their nervous system and vision. Moreover, it contains other benefits for you, including vitamin D, which is good for your immune system and bones. Salmon does not contain enough mercury to become toxic for your baby, but certain other types of fish, especially ones without scales, should be avoided due to their higher mercury content.
 

Dairy

Dairy products contain enough calcium and protein to nourish your baby. Calcium is important for building strong bones, and protein helps generate muscle mass and keep you full after eating. Good dairy products for this purpose include Greek yogurt and low-fat milk. Greek yogurt excels with a high protein content that is healthy for both you and your growing child. However, if you are naturally lactose intolerant, probiotic versions of yogurt will help mitigate any adverse effects. Moreover, it may be beneficial for helping your baby's digestive system work and develop. Finally, dairy products contain many more essential nutrients such as magnesium and phosphorus.
 

Dark Leafy Greens

Even when you are not pregnant, dark green vegetables are some of the healthiest foods you can eat. Examples include broccoli, kale, and spinach. These vegetables are rich in essential nutrients for both you and your baby, such as potassium, iron, and vitamins A, C, and K. While these are not foods that you enjoyed eating as a child, they can easily be made appealing and delicious. For example, a good way to prepare kale is to oven fry it with olive oil and some salt or other spices. Broccoli is perfect for a stir fry with sources of protein and flavors. More benefits of dark green vegetables for your pregnancy are a lower likelihood of low birth weight and ample fiber to prevent common constipation.
 

Sweet Potatoes

Sweet potatoes are a delicious addition to any healthy dish or a perfect side in a meal. While sweet foods can get a bad reputation as unhealthy, sweet potatoes contain many important nutrients to nourish both you and your baby. Vitamin A is an essential nutritious resource for your baby's development, and sweet potatoes are a perfect source of it. Plant-based sources of vitamin A are the most optimal for pregnancy, as excessive quantities of animal-derived vitamin A can become unhealthy for your baby. Moreover, sweet potatoes are an excellent source of fiber, which can prevent and mitigate constipation that is a common side effect of pregnancy.
 

Eggs

Eggs really have it all. Eggs are an essential source of protein to help your developing baby build its muscles. They contain more important nutrients such as healthy fats, vitamins, and choline. Choline is an extremely important nutrient for pregnancy to aid your baby's brain development and ensures proper growth of the nervous system. However, it is recommended to have a large daily consumption of choline of 450 milligrams a day, which can be easily met by eating three eggs. It is good to mix eggs with other healthy foods such as dark green vegetables and protein sources.
 

Legumes

Legumes are a strong source of plant-based protein plus many other essential nutrients that both you and your baby need. Your body generally requires additional amounts of nutrients such as fiber, protein, and iron, all of which legumes amply provide. Moreover, folate, also known as vitamin B9, is included in legumes. Your body also needs more folate while you are pregnant, so eating more legumes will put you closer to the daily recommendation of 600 micrograms. Finally, they are very high in fiber, so they can help avert normal symptoms such as constipation.