10 Tips for a Healthy Pregnancy

Pregnancy brings both excitement and questions about how to support the healthiest possible outcome. While not all complications can be prevented, good prenatal care and healthy habits significantly reduce risks to both parent and baby. These ten tips are grounded in current recommendations from the CDC, NIH, and leading public health organizations.

1. Get Early and Regular Prenatal Care Throughout Your Pregnancy

Schedule your first prenatal visit as soon as you know you’re pregnant or suspect you might be. Early care sets the foundation for monitoring both your health and your baby’s development throughout the entire pregnancy.

Regular checkups allow healthcare providers to track fetal growth, monitor vital health markers like blood pressure and blood sugar, screen for infections or conditions that could affect pregnancy, and intervene early if complications arise. Consistent prenatal care creates opportunities to catch and manage issues before they become serious. Missing appointments or delaying care can mean missing critical windows for prevention or treatment that could make a significant difference in outcomes.

2. Take Folic Acid Daily to Prevent Neural Tube Defects

Start taking at least 400 micrograms of folic acid every day before conception and continue through early pregnancy. This B vitamin substantially reduces the risk of neural tube defects like spina bifida and anencephaly.

Neural tube defects occur when the structure that becomes the brain and spinal cord doesn’t close properly during the first month of pregnancy, often before someone even knows they’re pregnant. This is why starting folic acid supplementation before conception is so important.

You can get folic acid through:

• Prenatal vitamins (most contain 400-800 micrograms)
• Fortified cereals and grain products
• Leafy green vegetables, citrus fruits, and beans
• Standalone folic acid supplements if needed

If you have a higher risk of neural tube defects due to family history, certain medications, or previous affected pregnancies, your healthcare provider may recommend a higher dose of 4,000 micrograms daily.

3. Maintain a Healthy Balanced Diet for Optimal Fetal Development

A nutrient-rich diet supports every aspect of fetal growth and helps prevent complications. Rather than “eating for two” in terms of quantity, focus on eating a variety of nutrient-dense foods that provide what your body and baby actually need.

Your body needs increased amounts of several key nutrients during pregnancy:

• Iron supports the increased blood volume needed during pregnancy and prevents anemia, which can lead to preterm birth and low birth weight
• Calcium and vitamin D build the baby’s bones and teeth while maintaining your own bone health
• Protein provides building blocks for fetal tissue growth, particularly in the second and third trimesters
• Iodine supports brain development and thyroid function
• Fiber helps prevent constipation, a common pregnancy discomfort

A healthy pregnancy plate includes fruits, vegetables, whole grains, lean proteins like chicken and fish, and dairy products or fortified alternatives. If you have dietary restrictions, food aversions, or conditions like gestational diabetes, work with your healthcare provider to develop a meal plan that meets your needs.

Pay attention to food safety too. Avoid undercooked meat, raw fish, unpasteurized dairy products, and deli meats that haven’t been heated to steaming, as these can carry bacteria harmful during pregnancy.

4. Get Recommended Vaccines to Protect You and Your Baby

Staying up to date on vaccinations protects both you and your baby from serious illnesses. Some vaccines are specifically recommended during every pregnancy, while others depend on your risk factors and exposure history.

The influenza vaccine is recommended during any trimester of pregnancy. Flu can be particularly severe during pregnancy and increases the risk of hospitalization and complications. The antibodies you develop also pass to your baby, providing protection during their first months of life.

The Tdap vaccine (which protects against tetanus, diphtheria, and pertussis or whooping cough) is recommended during the third trimester of every pregnancy, ideally between 27 and 36 weeks. Whooping cough can be deadly for newborns, and this timing ensures maximum antibody transfer to your baby before birth.

Discuss your full vaccination history with your healthcare provider. They can identify any additional vaccines you may need based on your health conditions, travel plans, or potential exposures. Some vaccines aren’t safe during pregnancy, so timing matters.

5. Avoid Harmful Substances That Increase Birth Injury and Complication Risks

No amount of alcohol, tobacco, or recreational drugs is safe during pregnancy. These substances cross the placenta and directly affect fetal development, increasing risks of miscarriage, birth defects, stillbirth, preterm birth, low birth weight, and developmental problems.

Alcohol exposure during pregnancy can cause fetal alcohol spectrum disorders, which lead to lifelong physical, behavioral, and learning disabilities. Even small amounts can be harmful, particularly during the first trimester when major organs are forming.

Smoking and secondhand smoke exposure reduce oxygen flow to the baby, increase the risk of sudden infant death syndrome (SIDS), and can cause placental problems that lead to complications during delivery. Smoking also increases the risk of birth defects affecting the mouth and lips.

If you’re struggling with substance use, talk to your healthcare provider. They can connect you with support services and treatment programs. Being honest about substance use helps your medical team provide the best possible care and monitor your baby more closely if needed.

6. Stay Active With Safe Exercise Approved by Your Healthcare Provider

Regular physical activity during pregnancy benefits both you and your baby. Aim for at least 150 minutes of moderate-intensity aerobic activity per week, spread throughout the week. This is about 30 minutes on most days.

Safe exercise options during pregnancy include:

• Walking, which is accessible and easy to maintain throughout pregnancy
• Swimming and water aerobics, which are gentle on joints
• Prenatal yoga classes designed for pregnancy
• Stationary cycling for cardiovascular fitness
• Low-impact aerobics designed for pregnant individuals

Exercise during pregnancy can reduce the risk of gestational diabetes, preeclampsia, excessive weight gain, back pain, and cesarean delivery. It also helps manage stress and improve sleep quality.

Always check with your healthcare provider before starting or continuing an exercise program. Certain conditions may require modifications or rest. Avoid activities with high fall risk, contact sports, scuba diving, and exercises that involve lying flat on your back after the first trimester. Listen to your body and stop if you experience warning signs like dizziness, chest pain, vaginal bleeding, or contractions.

7. Gain Weight Within Recommended Guidelines Based on Your Pre-Pregnancy BMI

Gaining the right amount of weight during pregnancy reduces risks for both you and your baby. Too little or too much weight gain can lead to complications like gestational diabetes, preeclampsia, preterm birth, delivery complications, and babies who are significantly smaller or larger than expected.

Recommended weight gain depends on your pre-pregnancy body mass index (BMI):

• Underweight (BMI less than 18.5): 28-40 pounds
• Normal weight (BMI 18.5-24.9): 25-35 pounds
• Overweight (BMI 25-29.9): 15-25 pounds
• Obese (BMI 30 or greater): 11-20 pounds

These are general guidelines, and your healthcare provider will give you personalized recommendations based on your specific situation. If you’re carrying twins or multiples, you’ll need to gain more weight.

Focus on the quality of your diet rather than restricting calories. Pregnancy isn’t the time for weight loss diets. Work with your healthcare provider to track your weight gain throughout pregnancy and make adjustments if you’re gaining too quickly or slowly.

8. Get Enough Sleep and Manage Stress to Prevent Pregnancy Complications

Adequate sleep and stress management are often overlooked but crucial components of a healthy pregnancy. Aim for 7-9 hours of sleep each night, though this becomes more challenging as pregnancy progresses and physical discomfort increases.

Chronic stress and poor sleep can contribute to:

• High blood pressure and preeclampsia
• Preterm labor and delivery
• Low birth weight
• Postpartum depression and anxiety

Try these strategies for better sleep during pregnancy:

• Sleep on your left side to improve blood flow to the baby
• Use pillows between your knees and under your belly for support
• Establish a consistent bedtime routine
• Limit screen time before bed
• Stay hydrated during the day but reduce fluids close to bedtime

For stress management, consider prenatal yoga, meditation, deep breathing exercises, gentle walks, or talking with a counselor. Don’t hesitate to reach out for mental health support if you’re feeling overwhelmed, anxious, or depressed. Perinatal mental health conditions are common and treatable, and addressing them benefits both you and your baby.

9. Avoid Environmental Hazards That May Cause Birth Defects or Complications

Certain chemicals and environmental exposures during pregnancy can increase the risk of birth defects, developmental problems, and pregnancy complications. Being aware of potential hazards helps you make informed choices about what to avoid.

Common environmental hazards to avoid during pregnancy include:

• Cat litter boxes, which can contain toxoplasmosis parasites (have someone else change the litter)
• Lead in old paint, contaminated water, or certain imported products
• Mercury in certain fish like shark, swordfish, king mackerel, and tilefish
• Harsh cleaning chemicals and fumes (choose pregnancy-safe alternatives or ensure good ventilation)
• Pesticides and herbicides (avoid direct contact and thoroughly wash produce)
• Certain workplace chemicals (discuss accommodations with your employer if needed)

You don’t need to live in fear of every product, but simple precautions make a difference. Read labels, choose safer alternatives when possible, ensure good ventilation when using any strong products, and wear gloves when handling chemicals. If your job involves regular exposure to potentially harmful substances, talk to your healthcare provider about necessary accommodations or modifications.

10. Communicate Openly With Your Healthcare Provider About Symptoms and Concerns

Your healthcare provider is your partner throughout pregnancy. Never hesitate to call or message with questions, concerns, or new symptoms, even if you think it might be “nothing.” It’s always better to check and be reassured than to ignore something that needs attention.

Contact your healthcare provider immediately if you experience:

• Severe headache that won’t go away or vision changes
• Vaginal bleeding or fluid leakage
• Severe abdominal pain or cramping
• Sudden swelling in your face, hands, or feet
• Fever over 100.4°F
• Decreased fetal movement after 28 weeks
• Persistent vomiting or inability to keep food and fluids down
• Signs of preterm labor like regular contractions before 37 weeks

Beyond emergencies, keep your healthcare provider informed about your general wellbeing, any medications or supplements you’re taking (including over-the-counter products and herbal remedies), changes in your medical history, and any difficulties following recommendations. Good communication allows your medical team to provide personalized guidance and adjust your care plan as needed.

Being an active participant in your prenatal care means asking questions when something isn’t clear, speaking up about your preferences and concerns, and following through with recommended tests, screenings, and appointments.

Taking Steps Toward a Healthy Pregnancy

Following these evidence-based recommendations significantly reduces the risk of pregnancy complications and supports the best possible outcomes. While no one can guarantee a perfect pregnancy or delivery, taking proactive steps makes a real difference in protecting both your health and your baby’s development. Work closely with your healthcare team, trust your instincts when something doesn’t feel right, and remember that seeking guidance and support is a sign of strength, not worry.