You have a whole new set of rules to follow now that you’re carrying around that precious, in-utero cargo. Though many women become overwhelmed by necessary diet or habit changes, there’s good news: Some rules can be broken.

“It’s an old saying, but a good one, ‘everything in moderation,’” says Dr. Kimberly K. Reynolds, a practicing physician at The Woman’s Clinic, P.A., who is board-certified in obstetrics and gynecology. “If your normal morning cannot start without that first cup of coffee, don’t deprive yourself. There are very few ‘all or nothing’ rules when it comes to pregnancy and nutrition. If you are concerned about a specific food, asking your obstetric care provider is best.”

But before you order a round of sushi or bite into that second cupcake, check out these guidelines on certain foods from Dr. Reynolds.

Caffeine
Many studies have addressed the concern of whether caffeine increases the risk of miscarriage, but results have been unclear. Consuming less than 200 milligrams of caffeine a day is safe—that’s the amount in a 12-ounce cup, or two to four cups of brewed coffee. If you decide to drink a grande triple shot mocha latte from Starbucks, you’ve most likely had your quota for the day. Remember to count other sources of caffeine, including tea, soft drinks and chocolate.

Sweets
Calories that come from sugars and solid fats provide little nutritional value and are considered “empty” calories. A good approximate consumption per trimester is no more than 160 calories in the first trimester, no more than 260 calories in the second trimester, and no more than 330 calories in the third trimester.

Alcohol
Drinking alcohol of any type during pregnancy can affect your baby’s growth and development and cause FASDs (Fetal Alcohol Spectrum Disorders). You probably have heard of FAS (Fetal Alcohol Syndrome) which is one condition of FASDs. A baby born with FAS has low birth weight, a small head, and distinctive facial features. The broader condition of FASDs includes behavioral and intellectual disabilities including learning disabilities, hyperactivity, difficulty with attention, language and speech delays, low IQ, poor reasoning and judgment skills. There is no known safe amount of alcohol, nor is there no known safe time during pregnancy to consume alcohol. FASDs are completely preventable if a woman does not consume alcohol during pregnancy. For more information, you can visit CDC.gov.

Deli Meat and Cheeses
Both these foods can harbor the bacteria Listeriosis found in unpasteurized milk and cheese, fresh produce, and deli meats. Pregnant woman are 13 times more likely to get Listeriosis than the general population. Symptoms of a Listeriosis infection include flu-like symptoms of fever, muscle aches, and diarrhea, but it may not cause any symptoms. Although it’s rare, serious complications with the bacteria include miscarriage, stillbirth and premature delivery.

Cheese lover? The good news is most cheeses sold in the U.S. are made with pasteurized milk and are safe in pregnancy. Unless the label says “made with pasteurized milk,” avoid common unpasteurized cheeses, including soft cheeses like feta, queso blanco, queso fresco, Camembert, brie or blue-veined cheeses

As for deli meat (hot dogs, luncheon meats, and cold cuts), consumption is safe if they are heated until steaming hot just before serving. Refrigerate pate, meat spreads and smoked seafood.

Sushi, Fish and Eggs
Avoiding all raw and undercooked seafood, eggs, and meat is best in pregnancy. Pregnant women can get food poisoning like anyone else; however, the illness can cause serious problems for both her and her baby. Vomiting and diarrhea can cause the body to lose too much water, disrupting the body’s chemical balance. However, cooked fish and shellfish are important foods to incorporate into both a pregnant and breastfeeding woman’s diet.