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Goals for Healthy Eating When Pregnant. 1  Eat a variety of foods to get all the nutrients you need. Recommended daily servings include 6-11 servings of breads and grains, two to four servings of fruit, four or more servings of vegetables, four servings of dairy products, and three servings of protein sources (meat, poultry, fish, eggs or nuts).
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.].