Pregnancy Food Guide For Each Trimester

The choices you make during your nine-month journey can boost your baby's health and keep you in tip-top shape through delivery day.

Learn why these nine super-mama foods made our list (some may surprise you), along with easy ways to fold them into your diet. Kate Kelly, managing editor of American Baby Magazine was here to explain.

For all things baby, check out a copy of American Baby Magazine or log onto
www.americanbaby.com.

PREGNANCY FOODS AND VIDEO AFTER THE JUMP...

FIRST TRIMESTER
Salmon
Canned salmon-omega 3's for critical brain development
It's the best source of DHA, an essential omega-3 fatty acid needed for growth of baby's brain and nervous system. Plus, studies suggest that eating lots of fish (about 2 ounces daily) can boost your child's brainpower. Although salmon is low in mercury, a little each day can add up to a lot, so cap weekly intake at 12 ounces cooked-think the size of four decks of cards. This limit applies to all pregnancy-approved low-mercury seafood, like shrimp, canned light tuna, pollock, and catfish.
Eat: In a whole-grain wrap or pita, in place of tuna in noodle casserole, in an entrée salad

Oranges
Oranges-citrus smell helps some women stave off morning sickness
If you catch a cold or flu while pregnant, you're five times more likely to develop a serious complication such as pneumonia or bronchitis. This is because your baby pushes harder against your diaphragm, making it harder to breathe. Oranges are an ideal source of vitamin C, which increases your immune system. Stick with Florida ones over mandarin-they pack in three times more C.
Eat: Add seedless wedges to morning muesli, garden salads and stir-frys. Oatmeal-soothing, no strong odor, high in protein.

SECOND TRIMESTER
Yogurt
Yogurt-- (buy Fage or Chobani Greek yogurt if possible-higher in protein) for bone-building calcium
This creamy dairy is a great source of zinc, essential for tissue growth and repair. The mineral helps create the bricks of baby's genetic roadmap, namely DNA, and too little can cause birth defects, low birth weight, premature delivery, and labor and delivery complications. Yogurt is also rich in calcium, which helps grow baby's bones and keep yours strong. Plus, it contains friendly probiotic bacteria to ease your digestive system and boost immunity; check for a label that says "live active cultures" for the most benefits.
Eat: Sprinkled with cinnamon as a dip for cut fresh fruit, as a thickener for fruit smoothies, or mix plain nonfat Greek yogurt with chives or rosemary as a baked potato topping

Almonds, or almond butter---fiber and protein
Almonds These nutritional gems are loaded with magnesium, fiber and vitamin E. Plus, recent research shows that children of moms following a Mediterranean diet during pregnancy, including nuts, had a lower risk of developing asthma and allergies.
Eat: In hot or cold cereal, crushed as a coating for fish or chicken, with cooked green beans, sprinkled onto fruit salad, or dipped into melted dark chocolate

THIRD TRIMESTER
Black Beans
Helps with constipation and high in iron (for all that extra blood)
Black beans They're rich in potassium, which controls your blood pressure, and are bursting with fiber, helping to prevent constipation (often caused by the iron in prenatal vitamins). If you're worried about gassiness, gradually increase your intake. Start off with ¼ cup per meal and work up to the recommended 3-cup per week goal. Rinsing canned beans in a colander for at least one minute also helps wash away the starchy stuff that contributes to gas and bloating.
Eat: Mashed as a dip for veggies, in hearty soup, in burritos, tacos, and quesadillas

Asparagus
Asparagus is natural diuretic and goof for when you feel bloated
High in folate (only beef liver and fortified cereal contain more), these spears help prevent birth defects including spina bifida. Plus, this green is one of the yummiest veggie picks available in springtime.
Eat: Chopped and folded into an omelet, sautéed in an Asian stir-fry, diced and added to whole-wheat pasta primavera or cold pasta salad