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Monounsaturated and polyunsaturated fats Fiber “Avocados are a great source of healthy fats, and one of the few fat sources that also contain fiber,” says Willow Jarosh, RD, cofounder of C&J Nutrition in New York City, Los Angeles and Washington D.C. “They’re also versatile—you can substitute avocado for mayonnaise or use as a garnish on soups.” Because constipation can be an issue during pregnancy, getting adequate fiber is especially important. Avocados are a great choice because they also act as “nutrient boosters” by helping the body absorb other fat-soluble nutrients such as beta-carotene, a carotenoid that has a higher recommended daily allowance for women who are pregnant or nursing, Jarosh says.