Nutrition and pregnancy go hand in hand. Everything you eat will somehow affect your child, so you want to ensure that you’re getting the proper nutrition during pregnancy. Don’t be alarmed however, if you occasionally indulge in your pregnancy cravings. My mom craved nothing but cherry pie and Chinese food while she was pregnant with me, but she didn’t eat it for every meal. While it’s ok to eat unhealthily every once in a while, make sure that the bulk of your meals are nutritious in order to provide the nutrients you need to help your baby develop.

The best way to get all the nutrients you need is to eat a variety of foods. Try to stay to the food groups as much as possible and get about 6-11 servings of grain and bread every day. Carbs are not something you want to avoid during pregnancy, so indulge while you can. You should gain anywhere between 30 and 35 pounds during pregnancy, so make sure you gain it with nutritious food in mind.

Along with grains, you need to eat at least two to four servings of fruit and veggies as well as four servings of dairy and three of protein. Luckily, you have some variety with this and planning you meals during pregnancy can be fun and delicious.

Above all, don’t neglect your vitamins during pregnancy. The food you eat can have the vitamins you need, but if you need more, don’t forget supplements. Taking supplements can help improve your health and your baby’s health during pregnancy, especially if you can’t eat foods that contain the necessary amounts of essential vitamins and minerals.

For example, pregnant women shouldn’t eat too much seafood, but they desperately need enough omega 3 fatty acids. Though other foods contain these acids, they don’t have as much as seafood, which is why supplements may become necessary.

Some vitamins that you really need during pregnancy are vitamin C, calcium, folic acid, and vitamin A. Vitamin C can be found in citric foods like oranges and grapefruits, which are good choices for breakfast foods. Calcium is found in dairy, but you might need more calcium than your servings of dairy provide each day. Citric acid comes from leafy green veggies and legumes, which are healthy snacks throughout the day. Lastly, vitamin A comes from carrots, sweet potatoes, spinach, apricots, and cantaloupe.