Being pregnant is one of the most beautiful experiences in a woman’s life, but it is also the most nerve-wracking. What should - or shouldn’t - you eat? Just about everyone from your mother to your doctor has their own ideas of what you should be eating but that can get overwhelming. Get the rundown on how to keep yourself and your baby healthy from beginning to end.

While pregnant, not only are you eating for two, everything you consume is responsible for the proper growth and development of your baby so it’s only natural to educate yourself on everything concerning your diet and what you eat. As your pregnancy progresses, you may need to change your diet to accommodate the changes occurring inside you. Below is an easy way to keep track of the necessary foods from your first trimester to the last.

First Trimester

Folic acid: All babies need folic acid in order to develop the fetal brain and spine. The recommended dose is 400 micrograms a day. It is perfectly fine to include a prenatal or multivitamin in order to meet the right amount required. Excellent sources of folic acid include: corn, dark green veggies, beets, squash, dried beans, tofu, peanuts/peanut butter, cereals, and cantaloupe.

Calcium: This one is obvious. Be sure to include at least 1,200 mg of calcium a day. Turn to cheese, skim milk, yogurt, pudding and non-dairy calcium sources such as kale, broccoli, beans, salmon, and orange juice.

Protein & Vitamin B12: Protein is one of the easiest to add to your daily diet. You can find good protein sources in milk, eggs and meats. Even beans, seeds, and cereal grains can provide protein. Vitamin B12 is vital in the development of nerve and brain function of the mother and baby. B12 can be found in soymilk, vitamin supplements and soy meat replacements.

Second Trimester

During this stage in your pregnancy, it is recommended to increase your calcium intake through grains, meat, poultry and milk. The digestive system tends to be more sensitive so you may need to switch to dairy products that are easier for your body to digest, such as yogurt and cottage cheese. Throw salmon and sardines into your diet for good sources of calcium. Since the properties and safety of herbal teas during pregnancy aren’t known, opt for products in filtered tea bags.

Third Trimester

During this time, the weight of your baby will increase significantly, which will cause you to feel fuller faster. Despite the feeling, you must continue to eat well-balanced meals with plenty of calories. Snacking will become your friend and breaking your meals down into smaller and more frequent portions throughout the day will help you continue good eating habits.

No matter what trimester you’re in, never skip meals, drink plenty of water, eliminate any and all caffeine possible and make sure to eat completely balanced meals.

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