Pregnancy is a time when a mother’s nutritional requirements increase significantly. Eating a well-balanced, nutrient-rich diet is essential to support the growth and development of the fetus and to maintain the mother’s health.

Here are five tips for a nutrient-rich pregnancy diet.

1. Focus on Whole, Nutrient-dense Foods

Eat a variety of whole, nutrient-dense foods such as fruits, vegetables, grains, and lean proteins. Incorporate foods that are high in folate, iron, calcium, and omega-3 fatty acids.

Folate is critical for neural tube development and can be found in leafy greens, lentils, and fruits. Iron maintains healthy blood volume and is crucial for fetal and placental development. Good sources include red meat, poultry, fish, and beans. Calcium supports fetal bone development and helps the mother’s bone health.

Good sources include dairy products, tofu, and leafy greens. Omega-3 fatty acids support fetal brain and eye development and can be found in fatty fish, flaxseed, and chia seeds.

2. Choose Safe Proteins

Choose safe protein sources. Limit processed and canned meats, which are high in sodium and additives. Choose lean meats and fish that are low in mercury, such as salmon, trout, and shrimp.

Avoid raw or undercooked meats and eggs, which can cause foodborne illnesses. Cook meats to a safe internal temperature of 145°F for whole cuts and 160°F for ground meat.

3. Stay Hydrated

Stay hydrated by drinking plenty of water, at least eight glasses a day. Avoid caffeine and sugary beverages, which can dehydrate you and add excess calories.

If you crave caffeine, limit your intake to 200 milligrams a day, which is about one 12-ounce cup of coffee.

4. Practice Safe Food Handling

Practice safe food handling and preparation to avoid foodborne illnesses. Wash fruits and vegetables thoroughly. Use different cutting boards for fruits, vegetables, and meats to prevent cross-contamination.

Store foods at safe temperatures and follow expiration dates. Avoid unpasteurized dairy products, juices, and raw sprouts, which can carry harmful bacteria.

5. Eat Smaller, Frequent Meals

Eat smaller, frequent meals to maintain steady blood sugar levels and avoid nausea. Aim for three meals and two snacks a day. Choose healthy snacks such as fruit, nuts, and yogurt.

Avoid foods that are high in sugar and fat, which can cause weight gain and spikes in blood sugar.