Pregnancy comes with tons of advice. Take these supplements, not those. Exercise, but only so much. Get these tests, but not those screenings.

And as any expectant mother also likely knows, much of this advice can be conflicting—not least in the area of what to eat, what not to eat, and in what quantities. If you’re confused, you’re not alone.

Here, we sort through the mounds of advice and provide the expert recommendations on what nutrients you’ll need more of, when you should consume them during your pregnancy, and what foods and drinks you should avoid.

What you need

Folic acid. Helping to prevent neural-tube defects (birth defects of the brain, spine, or spinal cord, such as spina bifida and anencephaly), this B vitamin is essential for a healthy pregnancy—especially in the early stages. Your health care provider will likely prescribe a prenatal vitamin that contains folic acid.

You may want to consider a folic acid supplement, says Lindsay Appel, M.D., board-certified OB-GYN at the Family Childbirth & Children’s Center at Mercy Medical Center in Baltimore. Dr. Appel also notes that you can get folic acid in foods fortified with folate, such as some breads, pastas, and breakfast cereals. Even though folic acid for neural-tube defect prevention is most important in the first trimester, says Dr. Appel, “it does also help prevent some kinds of anemia [in women] so it’s smart to continue it throughout your pregnancy.” Talk to your doctor to get the best recommendation.

Iron. According to the American College of Obstetricians and Gynecologists (ACOG), pregnant women should up their iron intake throughout their pregnancy to 27 milligrams per day (up from the 18 recommended milligrams for the average woman). That’s because you’ll be circulating more blood to furnish your growing fetus with adequate oxygen. While you can get iron from foods such as lean red meat, dark leafy greens, and lentils, it’s important to discuss with your doctor the best way of consuming the nutrient. Prenatal vitamins also contain iron.

Calcium. Although all women need calcium, ensuring you get your daily 1,000-milligram dose throughout your entire pregnancy—and while you breastfeed—is crucial, says Dr. Appel. The reason: During pregnancy, your body will be super-efficient at absorbing calcium from your bones to build those of your growing baby, so you’ll need a steady stream of calcium coming into your body to keep you, and the baby, strong.

While milk, Greek yogurt, cottage cheese, and other dairy products are solid dietary sources of calcium, you can also get it from veggies like broccoli and dark leafy greens, or bony fish like sardines. You can also take a supplement, so be sure to consult with your doctor to figure out which calcium intake method is preferable for you.

More calories. Although you certainly need to consume more food throughout a pregnancy, it’s not as much as the phrase “eating for two” would imply. According to the Centers for Disease Control and Prevention (CDC) guidelines, most women need to add no extra calories in the first trimester, about 340 more during the second, and 450 additional in the third trimester, for healthy fetal development and for your own health. “Excessive weight gain in the mother is often associated with growth abnormalities,” says Dr. Appel. That can mean growth restriction (when a fetus is too small) or macrosomia (a too-high birthweight).

What you should avoid

Alcohol. Although it might seem like an occasional glass of wine wouldn’t do any harm, according to Dr. Appel, “There is currently no data that any amount of alcohol is safe in pregnancy.” According to the March of Dimes, drinking during pregnancy can lead to premature birth, miscarriage, or stillbirth. It can also result in birth defects, a low birthweight, and fetal alcohol spectrum disorders, a range of issues that include lifelong developmental and emotional disabilities.

Your best bet? Fill up on water, tea, or juice, and opt for a mocktail in social situations (if you’re craving a drink).

Raw foods. Dr. Appel recommends skipping any raw sushi or shellfish, and exercising caution when handling uncooked meats or produce. If you touch raw food before cooking it, be sure to wash your hands thoroughly afterward. The same goes for cleansing prep tools, like cutting boards and knives, to avoid bacterial contamination.

As for the notion that it’s unsafe to eat packaged meat? That’s not entirely true, according to Dr. Appel. Just make sure you’re heating the item thoroughly to kill off any foodborne pathogens that might make you sick.

What’s okay in moderation

Soft cheeses. You may have heard that you have to avoid soft cheeses such as Brie and camembert when you’re expecting, but most cheese sold in the United States is safe to consume. “Just double-check that the cheese you’re eating is pasteurized, and that it’s been safely stored and not left out for hours,” says Dr. Appel. Unpasteurized dairy or products that have been left out for too long put you at risk of the foodborne germ that causes listeriosis. The same goes for eating undercooked or contaminated meats (especially pork or lamb) and shellfish (mussels, oysters, clams).

Coffee/caffeine. A cup or two of coffee or another caffeinated beverage per day is safe, says Dr. Appel. So if you were wondering how you’d manage your mornings without your coffee or tea for nine months, you can breathe easier.