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-greek yogurt (contains more calcium than most dairy products)
-berries (packed with healthy carbs, water, vitamin C and fiber)
-granola (helps pregnant woman reach the calorie intake they need)
-scrambled eggs (contain high quality protein and good fats)

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-grilled chicken breast (high in protein and iron which is essential to a pregnancy)
-whole grain rice (contains carbs and protein)
-asparagus (loaded with nutrients, vitamins, and fiber)

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-dark turkey (contains vitamins, protein, fats and calories)
-sweet potatoes (very rich in vitamin A which is essential for growth)
-green beans (contains vitamins that help prevent birth defects)
-whole grain roll (more protein than refined breads, and carbs)
-steamed carrots (good for skin and rich in vitamin A)

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-dried fruits (high in fiber, minerals and vitamins)300
-celery (rich in vitamins and potassium) 15
-peanut butter (has an abundant amount of protein) 250

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Source 1 http://www.eatingwell.com/article/290540/what-to-eat-when-youre-pregnant-first-trimester/
Source 2
http://www.eatingwell.com/article/290541/what-to-eat-when-youre-pregnant-second-trimester/
Source 3
https://www.healthline.com/nutrition/13-foods-to-eat-when-pregnant
Source 4
https://www.aptaclub.co.uk/article/why-fruits-and-vegetables-are-so-important
Source 5
https://www.livingandloving.co.za/pregancy-blogs/first-trimester-pregnancy-diet-plan

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- hummus (chickpeas are a excellent plant based source of fiber, protein, iron, folate, and calcium)
-raw broccoli (high levels of folic acid which helps prevent neural tube defects)
- peanuts (high in protein and fiber)
- strawberries (high in fiber and iron

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- spinach salad (dark leafy greens include lots of fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate, potassium)
- grilled steak (high in protein, iron, choline, and other B vitamins)
- dried dates (contain lots of fiber, potassium, vitamin K, and sorbitol)
Snack:
- hummus (chickpeas contain excellent plant source of fiber, protein, iron, folate, and calcium)
- broccoli (contains a lot of folic acid which reduces risk of neural tube defects)

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- grilled salmon (contains very high amounts of omega 3 fatty acids which develop fetus´ eyes and brain)
- whole grain brown rice (help pregnant women meet caloric needs and contain lots of fiber)
- asparagus (contain lots of fiber vitamins and minerals)
- mashed potatoes (help meet caloric needs)

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-whole grain toast (contains more protein than refined breads)
-avocado (has lots of healthy fats, fiber, B vitamins like folate, and many other vitamins)
-fried egg (eggs contain a bit of every vitamin needed, but most importantly choline, which helps fetal brain development)
-glass of milk (high in calcium)

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Peanut Butter & Jelly Smoothie
Ingredients:
1/2 cup low-fat milk
1/3 cup nonfat plain greek yogurt
1 cup baby spinach
1 cup of frozen banana slices
1/2 cup frozen strawberries
1 tablespoon natural peanut butter
1-2 teaspoons of pure maple syrup or honey (optional)

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Fetus may come out underdeveloped or with birth defects. May also affect the woman after pregnancy. Examples - weight loss or weight gain
Neural tube defects in baby

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The importance of dieting while being pregnant is crucial to successfully having a healthy labor and delivery. It is important to have a diet that is filled with nutrients. Folic acid is a key nutritional value that helps prevent neural tube damage in the fetus. The needs for nutrients in the 2nd and 3rd trimester essentially increase because extra nutrients is needed to build up the child's tissue and keep the mother healthy.

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When women are pregnant they are usually pregnant for about 40 weeks. This period of time is divided into three stages.  It is important to carry out good nutrients throughout the whole pregnancy. It is crucial to have meet the calorie limit everyday.  In the first trimester, the most needed nutrients is folic acid. Women need on average about 400 mcg of folic acid one month prior to conception. In the second trimester, there is no need to keep count in calorie amounts but more important to focus on certain food groups. It is good to have iron, calcium, and vitamin C. In the third trimester it is important to key in on Vitamin C, fiber, Vitamin K, and Vitamin B1.