When you’re pregnant, you want to make sure you’re doing everything you can to keep yourself and your baby healthy. One of the most important things you can do is eat a healthy diet.

Here are some nutrition tips to help you stay on track during your pregnancy.

1. Eat a balanced diet

During pregnancy, it’s important to eat a balanced diet that includes a variety of foods from all the food groups. This means eating plenty of fruits and vegetables, whole grains, lean protein, and healthy fats.

It’s also important to limit your intake of processed and sugary foods.

2. Get enough protein

Protein is essential for your baby’s growth and development. You should aim to get at least 70 grams of protein per day. Good sources of protein include lean meat, poultry, fish, beans, lentils, tofu, and dairy products.

3. Don’t skip meals

Eating regular meals throughout the day can help you maintain your energy levels and prevent nausea and vomiting. Aim to eat three meals and two to three snacks per day.

4. Stay hydrated

Drinking plenty of water is important during pregnancy. Aim for eight to ten glasses of water per day. You can also get hydration from other fluids, such as herbal tea or fruit juice.

5. Take prenatal vitamins

Prenatal vitamins are important for your baby’s development. They contain nutrients like folic acid, iron, and calcium, which are important for a healthy pregnancy. Talk to your doctor about which prenatal vitamin is right for you.

6. Avoid certain foods

There are some foods you should avoid or limit during pregnancy, including raw or undercooked meat, fish with high levels of mercury, unpasteurized dairy products, and processed meats like hot dogs and deli meat.

These foods can increase your risk of foodborne illness or harm your baby.

7. Listen to your body

During pregnancy, your body may have different needs than it did before. Pay attention to how you’re feeling and adjust your diet accordingly.

If you’re feeling nauseous, for example, you may need to eat smaller, more frequent meals throughout the day.

8. Get plenty of fiber

Fiber is important for digestion and can help prevent constipation, a common problem during pregnancy. Good sources of fiber include fruits, vegetables, whole grains, beans, and nuts.

9. Watch your caffeine intake

While it’s generally safe to consume caffeine during pregnancy, you should limit your intake to 200 milligrams per day. This is about one 12-ounce cup of coffee. Too much caffeine can increase your risk of miscarriage or low birth weight.

10. Practice good food safety

During pregnancy, it’s important to practice good food safety to avoid foodborne illness. This means washing your hands and all surfaces that come into contact with food, cooking meat thoroughly, and refrigerating leftovers promptly.