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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.
Fish: Fish is a good source of lean protein, and some fish, including salmon and sardines, also contain omega-3 fatty acids, a healthy fat that's good for the heart. It is safe for pregnant women to eat 12 ounces of cooked fish and seafood a week, according to ACOG.