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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.
Seafood is a great natural source of iodine, but seafood intake remains low overall in the U.S., especially for people not living near the coast. Finally, concerns about the safety of seafood have led many pregnant women to avoid it altogether while pregnant or breastfeeding. [Read: What to Eat While Breastfeeding.].