Pregnant? Time to load up on protein like a bodybuilder.
You're building a body, after all, and protein is your source for the amino acids that build cells. It's also essential for blood formation. While nonpregnant women need about 50 grams of protein each day, pregnant women need 70 grams -- a significant increase that may take some effort to accomplish [source: BabyCenter].
The highest protein needs come in the second and third trimesters, when baby-body growth is matched only by mommy-body growth. For the necessary two to three servings per day, look to lean meats, fish and poultry; nuts (including peanut butter); low-fat, pasteurized dairy; and foods like eggs, soy and beans.
In your lean meats, you'll also find added bonuses like iron, vitamins B6 and B12, and, if you go for fish protein, omega-3 and omega-6 fatty acids.
Up next: tying it all together.