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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.
Soy Foods. It's perfectly safe to follow your vegetarian eating plan while you're pregnant -- as long as you're diligent about getting necessary nutrients such as protein (your doctor or a dietitian can help you devise a healthy plan). So be sure to include foods like tofu, which packs 10 grams of protein per half cup.