Tips for a healthy pregnancy

A healthy pregnancy is about more than just regular checkups. The choices you make each day can support your baby’s development and help you feel your best. From nutrition and exercise to rest and stress management, there are many simple ways to take care of yourself during this important time.

1. Eat a balanced and nutritious diet

The food you eat is your baby’s primary source of nutrients, so aim for a diet that is rich in vitamins, minerals, and healthy fats. Include:

Fresh fruits and vegetables for vitamins, minerals, and fiber
Whole grains like oatmeal, quinoa, brown rice, and whole wheat bread for long-lasting energy
Lean protein from chicken, turkey, fish, beans, lentils, eggs, and tofu to support growth and repair
Calcium-rich foods such as milk, yogurt, cheese, or fortified non-dairy options to strengthen bones and teeth
Healthy fats from avocado, nuts, seeds, and olive oil to support brain development

Avoid undercooked meats, unpasteurized dairy, raw seafood, and fish high in mercury such as shark, swordfish, and king mackerel. Drink at least eight cups of water daily to stay hydrated.

2. Take prenatal vitamins

Even with a healthy diet, it can be challenging to get all the nutrients you need from food alone. Prenatal vitamins are specially designed to meet the needs of pregnant people and often include:

Folic acid to help prevent neural tube defects
Iron to support increased blood volume and prevent anemia
Calcium for strong bones and teeth
Vitamin D to help your body absorb calcium and support immune function

Ask your healthcare provider which prenatal vitamin is right for you, and take it consistently throughout your pregnancy.

3. Stay active

Regular exercise during pregnancy can improve your mood, help manage weight gain, and prepare your body for labor. Unless your provider advises otherwise, aim for about 150 minutes of moderate activity per week. Safe activities include:

Walking
Swimming or water aerobics
Prenatal yoga or Pilates
Low-impact strength training

Avoid contact sports, high-risk activities with a fall danger, and exercises that require lying flat on your back for long periods after the first trimester.

4. Go to regular prenatal checkups

Prenatal appointments are essential for monitoring your health and your baby’s growth. During these visits, your provider may check your blood pressure, measure your belly, listen to the baby’s heartbeat, and discuss any changes you are experiencing.

Keep a list of questions or symptoms to share at each appointment so you can make the most of your time with your provider.

5. Prioritize rest and sleep

Pregnancy can be physically demanding, and your body needs extra rest to recharge. Aim for seven to nine hours of sleep each night. If you have trouble sleeping, try:

Using a pregnancy pillow for extra comfort and support
Sleeping on your side, especially your left side, to improve blood flow
Avoiding heavy meals or caffeine before bedtime
Keeping your bedroom cool, quiet, and dark

Short naps during the day can also help you feel more energized.

6. Manage stress

Pregnancy brings big changes, which can sometimes feel overwhelming. Chronic stress can affect your health, so make time for activities that help you relax, such as:

Deep breathing exercises or meditation
Gentle stretching or prenatal yoga
Listening to calming music or podcasts
Talking with friends, family, or a counselor

Building a strong support system can make a big difference in your emotional well-being.

7. Avoid harmful substances

Protect your health and your baby’s development by avoiding:

Alcohol
Tobacco and vaping
Recreational drugs
High levels of caffeine (limit to about 200 mg per day or one 12-ounce cup of coffee)

Some prescription medications, over-the-counter drugs, and herbal supplements may not be safe during pregnancy. Always check with your provider before starting anything new.

8. Protect yourself from illnesses

Pregnancy changes your immune system, making you more vulnerable to certain infections. You can lower your risk by:

Washing your hands often with soap and water
Staying up to date on recommended vaccines, such as the flu shot and Tdap
Avoiding close contact with people who are sick
Cooking meat thoroughly and washing produce well

9. Listen to your body

Every pregnancy is unique. Pay attention to how you feel and reach out to your healthcare provider if something feels unusual. Warning signs to watch for include:

Heavy vaginal bleeding
Severe headaches or vision changes
Pain or burning during urination
Contractions before 37 weeks
Sudden swelling in your face, hands, or feet
Decreased movement from your baby

It is always better to be safe and get checked if you are unsure.

If your BMI pre-pregnancy was:	You should gain:
Underweight BMI less than 18.5	28-40 pounds
Normal weight BMI 18.5-24.9	25-35 pounds
Overweight BMI 25.0-29.9	15-25 pounds
Obese BMI 30.0 or more	11-20 pounds

If your BMI pre-pregnancy was:	You should gain:
Underweight BMI less than 18.5	50-62 pounds
Normal weight BMI 18.5-24.9	37-54 pounds
Overweight BMI 25.0-29.9	31-50 pounds
Obese BMI 30.0 or more	25-42 pounds

Tips for a healthy pregnancy

1. Find a doctor or midwife

2. Start taking a prenatal vitamin

3. Review lifestyle habits

4. Find a doula

5. Consider exercising

6. Upgrade your diet

7. Review medications & supplements

8. Seek emotional support

Why is pregnancy weight gain necessary?

How much weight should you gain?

For one baby:

For two babies:

Can you gain too much weight?

1. Morning sickness

2. Fatigue

3. Breast changes

4. Frequent urination

5. Mood swings

6. An enhanced sense of smell

7. Constipation

8. Increased vaginal discharge

9. Weight gain

10. Heartburn