Vanessa Rissetto, MS, RD, CDN is a registered dietitian nutritionist and the co-founder of Culina Health. With over 10 years of experience, Vanessa also serves as the dietetic intern director at New York University. Essence Magazine named Vanessa as one of the top nutritionists that will change the way you think about food. Her private practice work includes treatment of GI disorders, bariatric surgery, weight management, PCOS and family nutrition.

Rissetto cites four things to keep in mind when building your ultimate pregnancy diet: folate, calcium, vitamin D and protein.

“Folate helps prevent spinal cord and brain issues [in the fetus],” she explains. “Folate is a B vitamin—we know it decreases premature birth weight and we fortify most foods in America with it. You can find it in cereals, spinach and even oranges.” Per Rissetto, you should aim for 400 micrograms of folate daily.

“Calcium is for bone health,” she adds, and 1000 milligrams per day is the goal. “It’s found in dairy products but also in dark leafy greens and even broccoli,” she says.

Your daily goal for vitamin D—which, per the American College of Obstetricians and Gynecologists (ACOG), helps build your fetus’s bones and teeth and promotes healthy eyesight—is 600 IU, and Rissetto recommends fatty fish (like salmon) as a great dietary source.

Finally, protein is important “for overall growth,” she explains, saying that you should add an extra 71 grams per day into your diet. “You can find it in beans, eggs, fish, beef and chicken,” she mentions.

But wait, aren’t we supposed to be eating for two during these ten months?

Sorry to say, but according to Rissetto, the popular idea of eating for two is not an actual thing. “In your first trimester you don’t need any additional calories,” she explains. “In your second trimester we are looking at an extra 250 calories, which is something like a yogurt and a banana, and in the third trimester, an extra 350 calories, which would be an additional apple to the aforementioned.” (Of course, talk to your own doctor about your exact needs.)

With that in mind, here are 19 pregnancy super foods to add to your grocery list.

According to ACOG, these are the vitamins and minerals you need in your diet during pregnancy (plus how much):

Because pregnant people are at higher risk for certain foodborne illnesses (like listeria), some foods are recommended by the Centers for Disease Control to be avoided, such as:

It’s also recommended (by the CDC and ACOG) that you avoid high-mercury fish and seafood like bigeye tuna and swordfish. If you’re unsure whether something is safe to eat during pregnancy, your best bet is always to contact your OB-GYN first.

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