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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).
Swai fish is also low in mercury levels. This is good news for those who are pregnant. It is safe to eat while pregnant, unlike other healthy fishes like monkfish, tuna and swordfish. The omega-3 oils and high protein content are also good for mother and baby.