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During pregnancy you'll want to make sure you're consuming plenty of the following sources [2]: 1  Protein: Include lots of lean meats in your diet. A general recommendation is to consume 1 gram protein per pound of bodyweight on a daily basis. 2  Omega-3: Flax, chia, walnuts, hemp, seaweed, fish oil (non-liver) supplements.
Here are items that you may want to avoid while you're pregnant. Undercooked animal foods -- such as rare meat, raw oysters, clams, sushi, unpasteurized eggs, raw cookie or cake dough, and homemade eggnog), may contain an array of bacteria, viruses, and parasites.