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Eat at least three servings of iron-rich foods, such as lean meats, spinach, beans, and breakfast cereals each day to ensure you are getting 27 mg of iron daily. While you're pregnant, you will need 220 micrograms of iodine a day to help ensure your baby's brain and nervous system development.
The EPA and FDA advise pregnant women, young women who may become pregnant, or women who are nursing: 1  Do not eat: Shark, swordfish, king mackerel, or tilefish because they contain high levels of mercury. 2  Eat up to 12 ounces a week: Fish and shellfish varieties that are lower in mercury.