You’re pregnant! Now what are you going to eat? Swordfish is out, salmon’s in, cheddar’s OK, Brie is no good. Navigating the lengthy list of dietary dos and don’ts can take nine months. Now that baby’s on the way your life will never be the same, but it’s important to remember that some things haven’t changed at all. Eating a well-balanced diet rich in fruits and vegetables was essential to maintaining overall health and vitality pre-pregnancy and it’s equally essential to your growing baby’s development.

Seafood

While fish are a great source of protein and heart-healthy omega-3 fatty acids, some are also chock full of mercury, a metal that can harm the developing brain of a fetus. Swordfish, tilefish, king mackerel and shark are particularly high in mercury and should be avoided during pregnancy, according to the U.S. Department of Health and Human Services. Pass on sashimi and other uncooked seafood, including raw oysters, too, health officials say. In addition to putting you and your baby at risk of mercury exposure, they may contain parasites such as tapeworm, which can rob your baby of vital nutrients.

Nauseous mothers-to-be have another option to ward off morning sickness. Preggie Pops claim to fight that queasy feeling with a fairly typical (and highly accessible) blend of ingredients. The candy’s manufacturer, Three Lollies, says its combination of sugars and aromatherapeutic herbs (lavender, mint, ginger) can help pregnant women with nausea and even labor pains. The National Association for Holistic Aromatherapy has more on pregnancy and nausea.