Pregnancy can be both an amazing and stressful experience. The situation demands a wide range of knowledge, and often times women are skimming through dozens of books just to learn the basics of what they need.

Fortunately, Dr. Peyton Berookim has used his medical expertise to compile a list of 5 concise and to-the-point tips on foods to eat and foods to avoid during pregnancy.

Don’t Skip on Breakfast

Breakfast provides the body with some much needed nutrients after a good night’s sleep. It is important to choose breakfast options high in nutrition such as fortified cereals and fruit.

We understand that morning sickness is always a factor. In cases where you are feeling sick, try starting your day off with a slice of whole wheat toast. After letting it digest for about an hour try fitting in some healthy options such as eggs and fruit.

Choose Healthy Snack Options

When pregnant, it is important to keep a constant flow of food moving through your system to provide both you and your baby with the nutrients needed. Healthy snack options such as greek yogurt, mashed avocados with crackers, and fruits are great options to keep your body full while giving your baby an ample amount of healthy nutrients.

Fiber is your Friend

Including dietary fiber in your diet can help decrease blood pressure while also preventing constipation. It is recommended that pregnant women include at least 25 grams of dietary fiber in their everyday diet. Reach for options such as cooked greens, whole grains and fruits.

Ease Up on the Caffeine

Caffeine has a tendency to increase blood pressure, and may be correlated to a higher risk of miscarriage. It is important to limit your caffeine intake, or just cut it out of your diet all together. This being said, we understand some days we need a little boost of energy. In cases such as this, we recommend limiting your caffeine intake to 200 mg or less. This is equivalent to a 12 oz. cup of coffee.

Watch out For Lunch Meets and Soft Cheeses

This may come as a surprise to some, but it is best not to eat any lunch meats during pregnancy. Lunch meats can contain harmful bacteria which can potentially hurt your baby. Lunch meats include classic deli meats such as turkey, roast beef, ham and bologna. Be sure to also avoid hot dogs, bacon, dry sausages, pâtés and meat spreads. If you find yourself in a situation where you have to eat any of these, be sure to cook the meat properly at temperatures of 165 degrees F right before serving. This helps ensure potentially harmful bacteria are killed before ingestion.