1. Dairy products
They are an excellent source of calcium, vitamin D, protein, phosphorus, and other essential vitamins and minerals. All these nutrients play a significant role in the baby’s growth and birth weight when included as part of a healthy diet.
How much to take: 2 to 3 servings a day
Ways to consume: A glass of milk; a bowl of cereal with milk; a bowl of yogurt; soups and casseroles with shredded cheese.
Beans, peas, peanuts, lentils, chia seeds and soybeans are nutritional powerhouses. They contain protein, iron, folate, potassium, magnesium, and essential fatty acids, and help prevent heart ailments, diabetes, and overweight.
How much to take: 5 servings (or 3 cups) a week (5)
Ways to consume: Add legumes to stews, soups and stir-fries; puree to make dips and spreads; munch on peanuts or soy nuts. You may use canned or dried legumes.