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Good nutrition is a staple of a healthy lifestyle. But it is perhaps never more important than it is for expecting and new moms—and for the sake of both parties involved. Pregnant and lactating women require an increased amount of many nutrients for energy, to grow new cells and to ward off sickness and disease. Additionally, nutrition is passed from mama to baby during the precious nine months in utero, and a mother’s nutrient intake continues to influence her children during breast-feeding and throughout childhood, as food habits and preferences are formed.

These 14 recipes feature the nutrients expecting moms need to help their families thrive.