A healthy diet is an important part of pregnancy. During pregnancy, your baby gets its nutrients from whatever you eat. Whether it’s nutrients from fruit and veggies or chemicals from soda, everything you consume is shared with your baby. Here’s a quick rundown of what to eat and what to avoid during pregnancy.

Drink water, not soda

When you drink soda, you and your baby are consuming caffeine, chemicals, and loads of sugar. Just one soda has more sugar in it than anyone should have in a single day so it’s best to throw away that soda and choose water instead.

Eat boiled eggs, not scrambled eggs

When you eat scrambled eggs the eggs are usually not fully cooked. Raw eggs contain harmful bacteria that can give you food poisoning or a salmonella infection.

You don’t need to stop eating eggs, just make sure their cooked until they’re firm. This kills all the bacteria and stops you and your baby from getting sick.

Eat well-done steak, not rare steak

Rare and medium steaks can contain bacteria, like E. coli and salmonella. These bacteria can cause food poisoning for you and put your baby at risk of toxoplasmosis. Toxoplasmosis is an infection that can cause brain damage, blindness, and deafness in your baby.

It’s best to avoid any rare meat during pregnancy. Instead, turn up the heat and opt for well-done meat.

Eat salmon, not mackerel

Mackerel is high in mercury. It’s a metal that fish get from the water. When you eat fish that contain mercury, you pass the mercury on to your baby. Mercury can cause brain damage and can harm your baby’s vision.

It’s best to avoid all fish that are high in mercury, like mackerel, tilefish, shark, and swordfish.

It’s okay to eat a small amount of fish that are low in mercury during pregnancy. Salmon, trout, sardines, anchovies, and herring are low in mercury.

Eat hard cheese, not soft cheese

Soft cheeses, like brie and feta, are made with unpasteurized milk. This means that the milk hasn’t been heated to kill any bad bacteria so you could get food poisoning.

It’s safest to avoid soft cheeses and eat hard cheeses instead. Hard cheeses, like cheddar, are made with pasteurized milk.

If you aren’t sure whether a cheese is okay to eat, always check the food label or ask your doctor. If the label doesn’t say “pasteurized”, then it’s best to pick another cheese.

Eat spinach, not sprouts

You can keep your salad safe and healthy by avoiding sprouts. Sprouts, like alfalfa, radish, and mung bean, can be contaminated with harmful bacteria that should be avoided during pregnancy. Other leafy greens, such a s spinach and lettuce, are great alternatives. Just be sure to wash all vegetables really thoroughly to get rid of any bacteria.

If you’re looking for a full nutrition plan to follow during your pregnancy the best thing you can do is talk to your doctor.