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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.
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.