Top Foods for a Healthy Pregnancy: What to Eat for You and Your Baby

Pregnancy is a special time when mothers have to make ideal choices about their diet. The best foods for pregnant women are those that provide essential nutrients for both the mother and the baby. A well-balanced diet with the right combination of nutrients is crucial during this time, as it will support the growth and development of the baby, as well as keep the mother healthy.

Expectant mothers should focus on consuming foods that are rich in vitamins, minerals, and antioxidants. These are the building blocks for a healthy pregnancy. The top foods to include in a pregnant woman’s diet are fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods provide a wide range of nutrients that are vital for the baby’s growth and development.

When it comes to choosing the best foods for pregnancy, variety is key. Different foods offer different nutrients, so it’s important to incorporate a wide range of food groups into the diet. This will ensure that the mother and the baby are getting all the essential nutrients they need.

Some ideal food choices for pregnant women include leafy greens such as spinach and kale, which are packed with vitamins A, C, and K. Fruits like oranges and berries are high in vitamin C and other antioxidants, while whole grains like quinoa and brown rice provide fiber and essential minerals. Lean proteins like chicken, fish, and tofu are excellent sources of essential amino acids, and healthy fats found in avocados, nuts, and seeds are important for the baby’s brain and nervous system development.

In conclusion, making the right food choices during pregnancy is crucial for the health and well-being of both the mother and the baby. By incorporating a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats into the diet, expectant mothers can ensure they are providing the best possible nutrition for themselves and their babies. Remember, a healthy diet during pregnancy is the foundation for a healthy future.

Essential Nutrients for a Healthy Pregnancy

During pregnancy, it is crucial for expectant mothers to make the best food choices possible to support their own health and the development of their baby. A healthy diet during pregnancy not only provides essential nutrients but also helps prevent complications and promote optimal growth.

The Top Foods for a Healthy Pregnancy

There are several key nutrients that all pregnant women should include in their diet. These include:

Folic Acid: Found in foods such as leafy greens, oranges, and fortified cereals, folic acid plays a critical role in fetal development, particularly in the early stages of pregnancy.
Iron: Iron is important for both the mother and the baby. Good sources of iron include lean meats, poultry, beans, and fortified cereals.
Calcium: Calcium is essential for the development of the baby’s bones and teeth. Dairy products, leafy greens, and fortified plant-based milk are great sources of calcium.

How to Include These Nutrients in Your Diet

While including these essential nutrients in your diet is important, it is equally crucial to maintain a balanced and varied diet. Here are some tips:

Add fruits and vegetables: Include a variety of fruits and vegetables in your meals to ensure you get a range of vitamins and minerals.
Choose whole grains: Opt for whole wheat bread, brown rice, and whole grain pasta to increase your intake of fiber and other essential nutrients.
Include protein: Aim for lean sources of protein such as fish, poultry, beans, and soy products.

Remember, the best and healthiest food choices during pregnancy are those that provide a well-rounded, nutrient-rich diet. Consult with your healthcare provider to ensure you are meeting the ideal nutritional needs for you and your baby.

Folate-rich Foods for Proper Fetal Development

During pregnancy, it is essential for expectant mothers to consume a well-balanced diet that provides them with the necessary nutrients for optimal health. One of the top nutrients to focus on is folate, also known as folic acid. Folate is crucial for proper fetal development and can help prevent certain birth defects.

Fortunately, there are plenty of food choices that are rich in folate and can be easily incorporated into a pregnant woman’s diet. Here are some of the best folate-rich foods for pregnant women:

Food	Folate Content (per serving)
Spinach	263 mcg
Black-eyed peas	256 mcg
Asparagus	262 mcg
Avocado	121 mcg
Broccoli	57 mcg
Oranges	39 mcg
Strawberries	26 mcg

Incorporating these folate-rich foods into your diet can help ensure proper fetal development and contribute to a healthy pregnancy. It is also a good idea to speak with your healthcare provider about any specific dietary recommendations or concerns you may have during pregnancy.

Remember, eating a variety of healthy foods is the best way to provide your body and your growing baby with the essential nutrients they need for a healthy pregnancy.

Iron-rich Foods to Prevent Anemia

During pregnancy, it is important for expectant mothers to maintain a healthy and balanced diet in order to provide the best nutrition for both themselves and their baby. One crucial nutrient that pregnant women should pay attention to is iron. Iron is essential for the formation of red blood cells and to prevent anemia, which can be common during pregnancy.

The Top Iron-rich Foods

To ensure you are getting enough iron, incorporate these top food choices into your diet:

Lean red meat: Beef and lamb are excellent sources of iron.
Poultry: Chicken and turkey are also high in iron.
Seafood: Fish, especially the oily varieties like salmon and sardines, can provide a good amount of iron.
Beans and lentils: These legumes are not only rich in iron but also a great source of protein and fiber.
Spinach and other leafy greens: These vegetables are packed with iron and other essential nutrients.
Tofu: A popular choice for vegetarians and vegans, tofu is a great source of iron, especially when prepared with other iron-rich foods.
Fortified cereals and bread: Look for cereals and bread that are fortified with iron to ensure you are getting an adequate amount.

An Ideal Diet for Pregnant Women

In addition to incorporating iron-rich foods into your diet, there are other healthiest food choices that pregnant women should consider:

Colorful fruits and vegetables: Aim to include a variety of fruits and vegetables in your diet to ensure you are getting a wide range of nutrients.
Whole grains: Choose whole grain options like brown rice, quinoa, and whole wheat bread for added fiber and nutrients.
Dairy products: Include low-fat milk, cheese, and yogurt in your diet for calcium and other essential nutrients.
Nuts and seeds: These are a great source of healthy fats, protein, and other important vitamins and minerals.
Water: Stay hydrated by drinking plenty of water throughout the day.

By making the best food choices for a healthy pregnancy, mothers can ensure they are providing their bodies and their babies with the necessary nutrients for optimal health.

Calcium-rich Foods for Strong Bones and Teeth

When it comes to maintaining a healthy pregnancy, expectant and pregnant women should focus on incorporating calcium-rich foods into their diet. Calcium is essential for the development of strong bones and teeth in both mothers and babies. It plays a crucial role in supporting the skeletal system and ensuring optimal growth and development.

For the healthiest pregnancy, it is important for mothers to consume enough calcium throughout each trimester. The recommended daily intake of calcium for pregnant women is between 1000-1300 milligrams. By including calcium-rich foods in their diet, expectant mothers can make the best choices for their own health and the health of their baby.

Dairy products, such as milk, yogurt, and cheese, are top sources of calcium. They are not only rich in calcium but also provide other essential nutrients like protein and vitamin D.
Leafy green vegetables, such as kale, spinach, and broccoli, are ideal choices for getting calcium. These vegetables are also packed with other vitamins and minerals, making them a nutritious addition to any pregnancy diet.
Fortified foods, including certain cereals and juices, can be excellent sources of calcium. Look for products that are fortified with calcium to ensure that you are getting enough of this vital nutrient.

To ensure adequate calcium intake, pregnant women may also consider taking a calcium supplement, especially if they struggle to consume enough through food alone. However, it is essential to consult with a healthcare provider before starting any supplements during pregnancy.

By incorporating calcium-rich foods into their diet, expectant and pregnant women can take the necessary steps to support the development of strong bones and teeth for both themselves and their babies. Remember, a healthy pregnancy starts with making the right food choices!

Omega-3 Fatty Acids for Brain Development

Pregnancy is a crucial time for mothers to make the healthiest choices when it comes to their diet. Expectant women should prioritize consuming foods that are rich in omega-3 fatty acids to support the brain development of their growing baby.

Omega-3 fatty acids are essential nutrients that play a vital role in the development of the baby’s brain. They are crucial for healthy brain function and can also help reduce the risk of preterm birth and improve cognitive development.

The top food sources of omega-3 fatty acids include:

Fatty fish like salmon, sardines, and trout
Chia seeds
Flaxseeds and flaxseed oil
Walnuts
Soybeans
Spinach
Kale
Brussels sprouts

Including these foods in your diet can provide you with the necessary omega-3 fatty acids to support your baby’s brain development. It is important to note that pregnant women should avoid consuming excess amounts of certain fish that may contain high levels of mercury, such as swordfish, shark, and king mackerel.

In addition to consuming omega-3 rich foods, pregnant women can also consider taking omega-3 supplements. These supplements can provide a concentrated source of omega-3 fatty acids and ensure that you are meeting your daily requirements.

Overall, incorporating omega-3 fatty acids into your diet during pregnancy is essential for the optimal brain development of your baby. Consult with your healthcare provider to determine the best approach for meeting your individual needs and to ensure a healthy pregnancy.

Protein-rich Foods for Optimal Growth

One of the healthiest choices an expectant mother can make for her diet during pregnancy is to include plenty of protein-rich foods. Protein is an essential nutrient that plays a vital role in the growth and development of a baby. It helps to build and repair tissues, produce enzymes and hormones, and support a healthy immune system. For pregnant women, getting enough protein is crucial for optimal growth and development of the baby.

There are many protein-rich foods that are ideal for expectant mothers. Some of the best choices include lean meats such as chicken, turkey, and lean beef. These meats are not only high in protein but also provide important nutrients like iron and B vitamins. Fish, such as salmon and trout, are also excellent sources of protein and contain omega-3 fatty acids that are essential for brain development.

In addition to animal-based protein sources, there are also many plant-based options that are suitable for pregnant women. Legumes, such as beans, lentils, and chickpeas, are rich in protein and fiber. They are also low in fat, making them a healthy choice for expectant mothers. Quinoa and other whole grains are another great source of protein, and they provide additional nutrients and fiber to support a healthy pregnancy.

Important Considerations

While protein is an important part of a pregnant woman’s diet, it’s essential to choose the right types of protein and prepare them in a healthy way. Avoid high-fat meats or processed meats, as they can be high in saturated fat and added sugars. Instead, focus on lean, low-fat options and choose cooking methods such as grilling, baking, or steaming to minimize added fats.

It’s also important to talk to a healthcare professional or registered dietitian about individual protein needs during pregnancy. Each woman’s needs may vary based on factors such as age, weight, and overall health. A healthcare professional can provide personalized guidance and ensure that a pregnant woman is meeting her protein needs for optimal growth and development of her baby.

In conclusion

Protein-rich foods are an essential part of a healthy diet for pregnant women. They provide the necessary nutrients for optimal growth and development of the baby. By including a variety of lean meats, fish, legumes, and whole grains in their diet, expectant mothers can make the best food choices to support a healthy pregnancy.

Vitamin C Sources to Boost Immune System

One of the healthiest vitamins for pregnant women is Vitamin C. It is an essential nutrient that aids in the development of the baby and supports the immune system of expectant mothers. Including foods rich in Vitamin C in your diet is an ideal choice to ensure a healthy pregnancy.

Here are the top Vitamin C foods for pregnant women:

Citrus fruits – Oranges, lemons, grapefruits, and tangerines are excellent sources of Vitamin C. They are not only delicious but also hydrating.
Berries – Strawberries, blueberries, raspberries, and blackberries are packed with Vitamin C and antioxidants, making them an excellent choice for pregnant women.
Kiwi – This small, fuzzy fruit is known for its high Vitamin C content. It also provides fiber and potassium, making it a nutritious option for expectant mothers.
Papaya – Rich in Vitamin C, papaya also contains an enzyme called papain, which aids digestion. However, it is essential to consume ripe papaya and avoid unripe or semi-ripe ones during pregnancy.
Mango – This tropical fruit is not only delicious but also a good source of Vitamin C. It also provides folate and fiber, which are essential for the development of the baby.
Broccoli – In addition to being a great source of Vitamin C, broccoli also contains essential nutrients like folate and calcium, making it a fantastic choice for pregnant women.
Bell peppers – Whether red, green, or yellow, bell peppers are loaded with Vitamin C. They can be eaten raw in salads or cooked in various dishes.
Guava – This tropical fruit is known for its high Vitamin C content. It also provides fiber and antioxidants, making it a nutritious choice for pregnant women.

Including these Vitamin C-rich foods in your diet can help boost your immune system, support the healthy development of your baby, and ensure the best possible outcome for both you and your little one.

Fiber for Healthy Digestion

Fiber is an essential nutrient that pregnant women should include in their diet for a healthy pregnancy. It helps in maintaining a healthy digestion and prevents constipation, a common issue during pregnancy.

During pregnancy, the body undergoes various changes and hormonal fluctuations that can affect digestion. Including foods rich in fiber can help regulate bowel movements and prevent digestive discomfort.

The best sources of fiber for pregnant women include fruits, vegetables, whole grains, legumes, and nuts. These foods provide a combination of soluble and insoluble fiber, which are both important for optimal digestive health.

Some ideal choices for high-fiber foods include:

Fruits and vegetables: Opt for fresh fruits and vegetables as they are rich in fiber and other essential nutrients. Aim for a variety of colors to ensure you’re getting a wide range of vitamins and minerals.
Whole grains: Choose whole grains like oats, quinoa, and brown rice over refined grains. They are higher in fiber and provide sustained energy throughout the day.
Legumes: Include beans, lentils, and chickpeas in your diet as they are excellent sources of fiber, protein, and other important nutrients.
Nuts and seeds: Snack on a handful of nuts or seeds like almonds, chia seeds, or flaxseeds for an added fiber boost. They also provide healthy fats that are beneficial for both you and your baby.

It’s important to make these choices a part of your daily diet to ensure you’re getting enough fiber for a healthy pregnancy. Remember to drink plenty of water as well, as this helps fiber move through your digestive system smoothly.

For mothers-to-be, making the healthiest food choices is crucial for the well-being of both themselves and their babies. Including fiber-rich foods in your diet is one of the top recommendations for a healthy pregnancy.

Healthy Fat Sources for Energy and Nutrition

For women who are expectant, making the best choices for their health and the health of their baby is of utmost importance. When it comes to a pregnancy diet, it’s essential to include the healthiest and most nutritious foods. One category of foods that should be at the top of the list is healthy fat sources.

Healthy fats provide the body with energy and are essential for the development of the baby’s brain and nervous system. They also aid in the absorption of vitamins and minerals, which are crucial during pregnancy. Not all fats are created equal, so it’s important to choose the right ones for optimal health for both mothers and their babies.

The ideal fats to include in a pregnancy diet are monounsaturated and polyunsaturated fats. These types of fats are found in foods such as avocados, nuts, seeds, and fatty fish like salmon. Incorporating these foods into a balanced diet can help provide the necessary nutrients for a healthy pregnancy.

Avocados are an excellent choice as they are packed with healthy fats, fiber, and important vitamins like vitamin K, vitamin E, and vitamin C. Nuts and seeds, such as almonds, walnuts, chia seeds, and flaxseeds, are also great options. They are a rich source of omega-3 fatty acids, which are essential for brain development.

Fatty fish is another top food for pregnancy diet due to its high content of omega-3 fatty acids. However, it’s important to choose fish low in mercury, such as salmon, trout, and sardines. These fish are not only rich in omega-3s but also provide valuable nutrients like protein, iodine, and vitamin D.

It’s crucial for expectant mothers to make the right food choices during pregnancy. Including healthy fat sources in their diet can provide both the necessary energy and nutrition for themselves and their growing baby. By incorporating avocados, nuts, seeds, and fatty fish into their meals, women can ensure they are giving their bodies and their babies the best possible start.

Antioxidant-rich Foods to Fight Free Radicals

When you are pregnant, it is important to make the best food choices for your health and the health of your baby. Antioxidant-rich foods are ideal for pregnant women as they help fight free radicals that can cause damage to cells.

Here are some of the top antioxidant-rich foods that you should include in your diet during your pregnancy:

Blueberries: These tiny berries are packed with antioxidants, vitamins, and fiber, making them one of the healthiest choices for pregnant women.
Spinach: Spinach is a great source of antioxidants and other important nutrients like folate, iron, and calcium.
Broccoli: Broccoli is not only rich in antioxidants but also provides essential vitamins and minerals that are important for a healthy pregnancy.
Oranges: Oranges are a delicious and refreshing fruit that is high in vitamin C, a powerful antioxidant that helps boost your immune system.
Avocados: Avocados are a rich source of antioxidants and healthy fats, which are essential for the development of your baby’s brain and other organs.

Including these antioxidant-rich foods in your diet can help support a healthy pregnancy and protect both you and your baby from the harmful effects of free radicals. Remember to always choose fresh, organic produce whenever possible to get the maximum benefits from these foods.

Zinc-rich Foods for Proper Cell Division

During pregnancy, making healthy food choices is essential for the expectant mothers and their babies. One of the top nutrients that should be included in the diet of pregnant women is zinc. Zinc plays a vital role in proper cell division and growth, making it an ideal nutrient for a healthy pregnancy.

Here are some of the best zinc-rich foods that pregnant women can incorporate into their diet:

Food	Zinc Content (per 100g)
Beef	6.4mg
Chicken	1.4mg
Pork	2.9mg
Beans	2.8mg
Nuts	2.9mg
Seeds	4.5mg
Whole Grains	3.9mg

These zinc-rich foods not only provide the necessary nutrients for proper cell division but also offer a range of other essential vitamins and minerals for the mother and the baby’s health. Including a variety of these foods in the diet is a great way to ensure a healthy pregnancy and promote optimal growth and development for the baby.

Vitamin D Sources for Bone Health

During pregnancy, expectant mothers need to make the healthiest food choices to ensure the well-being of both themselves and their baby. One important nutrient that plays a vital role in bone health is vitamin D.

Vitamin D is crucial for pregnant women, as it helps the body absorb calcium and phosphorus, two minerals that are essential for the development of strong and healthy bones. It also supports the immune system and helps regulate cell growth and division.

The best sources of vitamin D are found in certain foods and exposure to sunlight. Some of the top food choices for pregnant women to get their vitamin D intake include:

Fatty fish: Salmon, trout, and mackerel are excellent sources of vitamin D. These fish are not only rich in vitamin D but also provide omega-3 fatty acids, which support the baby’s brain development.
Eggs: The yolk of eggs is a good source of vitamin D. Make sure to choose eggs from free-range hens, as they contain more vitamin D compared to eggs from caged hens.
Mushrooms: Certain types of mushrooms, such as shiitake and maitake, are exposed to UV light during cultivation, which increases their vitamin D content. Including mushrooms in your diet can be a great way to get your vitamin D intake.
Fortified foods: Foods like milk, yogurt, and orange juice are often fortified with vitamin D. Check the labels to ensure that the product contains vitamin D.

In addition to these food sources, getting direct sunlight is also a natural way to boost vitamin D levels. Spending around 15 minutes in the sun, with arms and legs exposed, can help the body produce vitamin D. However, it’s important to take precautions to avoid sunburn and excess exposure.

It’s important for pregnant women to consult their healthcare providers to determine the ideal amount of vitamin D they need during pregnancy. In some cases, supplements may be recommended to ensure adequate intake.

In conclusion, incorporating vitamin D-rich foods into the diet is essential for expecting mothers to support their own bone health and the growth and development of their baby’s bones. By making the best choices and including these top food sources of vitamin D, pregnant women can ensure a healthier pregnancy.

Magnesium-rich Foods for Muscle Function

Magnesium is an ideal mineral for pregnant women as it plays a vital role in muscle function. As the body goes through various changes during pregnancy, it is important for expectant mothers to consume foods that are high in magnesium to support their overall health and well-being.

Here are some of the healthiest food choices for pregnant women looking to increase their magnesium intake:

Leafy greens: Spinach, kale, and Swiss chard are rich sources of magnesium and also provide other important nutrients like iron and calcium.
Legumes: Beans, lentils, and chickpeas are not only packed with magnesium but also protein, fiber, and essential minerals.
Whole grains: Quinoa, brown rice, and whole wheat bread are excellent sources of magnesium and provide complex carbohydrates for energy.
Nuts and seeds: Almonds, cashews, pumpkin seeds, and sunflower seeds are delicious magnesium-rich snacks that also offer healthy fats and antioxidants.
Avocado: This creamy fruit is not only a good source of magnesium but also provides healthy monounsaturated fats and fiber.

Incorporating these magnesium-rich foods into a pregnant woman’s diet can help support muscle function and overall health during pregnancy. It is always best to consult with a healthcare professional or nutritionist to determine the best diet plan for individual needs.

Potassium Sources for Proper Fluid Balance

A healthy diet is crucial during pregnancy to ensure the well-being of both the expectant mother and her baby. One essential nutrient that pregnant women should pay attention to is potassium. Potassium is an important mineral that plays a key role in maintaining proper fluid balance in the body.

During pregnancy, the body goes through various changes, and the demand for potassium increases. It helps regulate blood pressure, supports healthy muscle function, and aids in the development of the baby’s nervous system. It is important for pregnant women to include potassium-rich foods in their diet to meet the increased needs.

Top Sources of Potassium

Here are some ideal choices for potassium-rich foods that pregnant women can include in their diet:

Bananas: One of the best sources of potassium, bananas are not only delicious but also packed with other essential nutrients like vitamin C and fiber.
Sweet Potatoes: Pregnant women can enjoy sweet potatoes as a healthy and tasty way to boost their potassium intake. They are also a rich source of vitamin A and fiber.
Avocados: Avocados are not only creamy and delicious but are also a great source of potassium. They are packed with healthy fats that are important for the development of the baby’s brain and nervous system.
Spinach: This leafy green vegetable is not only rich in iron but also a good source of potassium. Adding spinach to salads, smoothies, or sautéing it with other vegetables can help pregnant women meet their potassium needs.
Oranges: Oranges are not only refreshing but also a good source of potassium. They are also high in vitamin C, which helps with iron absorption.

Pregnant women should aim to include these potassium-rich foods as part of a well-balanced and varied diet. It is always best to consult with a healthcare professional or a registered dietitian to ensure the diet is meeting the individual needs of the expectant mother and her baby.

Vitamin A-rich Foods for Vision Development

During pregnancy, proper nutrition is essential for the health of both expectant mothers and their growing babies. One important nutrient for healthy vision development is Vitamin A. Including Vitamin A-rich foods in your diet is crucial to ensure your baby’s eyes develop properly.

The top food choices for pregnant women seeking Vitamin A include carrots, sweet potatoes, spinach, and kale. These foods are not only delicious but also packed with the ideal amount of Vitamin A. Consuming these vegetables regularly can provide significant benefits for both mothers and their babies.

Carrots are an excellent source of beta-carotene, a precursor of Vitamin A. They are a perfect addition to salads or can be enjoyed as a healthy snack. Sweet potatoes are another great option, as they contain high levels of beta-carotene, which gets converted into Vitamin A in the body.

Leafy greens such as spinach and kale are also top choices for pregnant women. These nutrient powerhouses are rich in Vitamin A and other essential vitamins and minerals. Including them in your diet can promote healthy vision development for your baby.

It’s important to note that while these foods are the best choices for Vitamin A during pregnancy, moderation is key. Consuming too much Vitamin A can be harmful to your baby. It’s always best to consult with your healthcare provider or a registered dietitian to ensure you are getting the right amount.

In conclusion, choosing the healthiest foods for pregnancy is crucial for both expectant mothers and their babies. When it comes to promoting vision development, Vitamin A-rich foods like carrots, sweet potatoes, spinach, and kale are the best choices. Remember to consume them in moderation and consult with a healthcare professional for personalized nutrition guidance during pregnancy.

Hydration and Water Intake for Optimal Pregnancy

When it comes to staying healthy during pregnancy, it’s not just about the food you eat. Hydration and water intake are equally important for the well-being of both you and your baby.

Pregnant women often require more fluids than usual to support the increased blood volume and amniotic fluid surrounding the baby. It’s important to make the right choices and prioritize water consumption for optimal pregnancy.

The Benefits of Staying Hydrated

Proper hydration during pregnancy can provide numerous benefits for expectant women. Some of the key advantages include:

Prevention of dehydration and associated symptoms like fatigue and dizziness
Promotion of healthy digestion and prevention of constipation
Avoidance of urinary tract infections (UTIs) and related complications
Optimal functioning of the placenta and amniotic sac
Regulation of body temperature, especially during hot weather

Ideal Water Intake for Pregnant Women

While there is no one-size-fits-all approach to water intake during pregnancy, experts generally recommend the following guidelines:

Pregnancy Stage	Water Intake
First trimester	About 8-10 cups (64-80 ounces) per day
Second trimester	Approximately 9-13 cups (72-104 ounces) per day
Third trimester	Around 10-14 cups (80-112 ounces) per day

It’s important to note that these recommendations can vary based on individual factors such as body weight, activity level, and climate.

In addition to water, hydrating foods like fruits and vegetables can also contribute to your overall hydration levels. Foods with high water content, such as watermelon, cucumbers, and oranges, can provide a refreshing boost while keeping you hydrated.

Maintaining a healthy level of hydration is crucial for a successful pregnancy. By making the right choices and following the recommended guidelines, you can ensure the healthiest outcomes for both you and your baby.