Healthy Pregnancy: What to Do & What to Avoid

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Welcome to your pregnancy journey!

A healthy pregnancy begins with informed choices. This guide from MidwifeNora provides practical, evidence-based recommendations to help you navigate everyday nutrition, physical activity, medications, and safety precautions during pregnancy.

Every pregnancy is unique. Use these recommendations alongside the individualized guidance provided by your prenatal healthcare team.

Making healthy choices during pregnancy can support your well-being and your baby's growth and development. Here are some everyday recommendations to help you enjoy a healthy pregnancy.

1. Take Your Prenatal Vitamins Daily

Take a prenatal vitamin every day to help meet your increased nutritional needs during pregnancy.

• Folic Acid: Helps reduce the risk of neural tube defects. Most pregnant individuals need at least 400–800 mcg daily from a supplement, with higher doses recommended for certain medical conditions.
• Iron: Supports healthy red blood cell production and helps prevent iron deficiency anemia.
• DHA (Omega-3 Fatty Acids): Supports fetal brain and eye development.
• Iodine: Supports fetal brain development and thyroid function.
• Calcium & Vitamin D: Support healthy bones and teeth.

Helpful Tip: Some gummy prenatal vitamins do not contain iron or adequate amounts of certain nutrients. Review the supplement label with your prenatal healthcare provider.

Recommended Prenatal Vitamin Options

• One A Day Prenatal Vitamins- Folic Acid, Iron, Omega- 3 (DHA), Pregnancy Vitamins for Women, Prenatal Multivitamin for Mom and Baby Support
• One A Day Prenatal Vitamins for Women Gummies- Pregnancy Vitamins for Women with Folic Acid, DHA, Iodine, Prenatal Gummies, Iron-Free
• Amazon Basics Prenatal & DHA Gummy, Raspberry & Lemon Flavor

Keep your existing Amazon affiliate links attached to these three products.

2. Eat a Balanced, Nutritious Diet

Choose a variety of nutrient-rich foods to support your health and your baby's development.

• Enjoy fruits, vegetables, whole grains, lean proteins, and healthy fats.
• Include iron-rich foods such as beans, lentils, lean meats, and fortified cereals.
• Choose calcium-rich foods such as pasteurized dairy products or fortified alternatives.
• Include fiber-rich foods to help prevent constipation.
• Eat 2–3 servings of lower-mercury fish weekly, such as salmon, sardines, trout, or shrimp, for a total of approximately 8–12 ounces.

3. Stay Hydrated

Aim to drink at least 64 ounces (8 cups) of water daily. Your fluid needs may increase during pregnancy, especially with physical activity or hot weather.

Drink water regularly throughout the day and follow any individualized recommendations from your prenatal healthcare provider.

4. Stay Physically Active

Regular physical activity can improve energy, sleep, mood, and overall health during pregnancy.

• Aim for approximately 150 minutes of moderate-intensity aerobic activity each week, if your pregnancy is uncomplicated and you have no activity restrictions.
• Walking, swimming, and stationary cycling are excellent options.
• Prenatal yoga and appropriate strengthening exercises may also be beneficial.
• Stay hydrated and avoid overheating during exercise.

Helpful Tip: If you were not physically active before pregnancy, start gradually. Discuss exercise restrictions with your prenatal healthcare provider if you have pregnancy complications.

5. Prioritize Rest & Healthy Sleep

Getting adequate rest is important for your physical and emotional well-being.

• Aim for approximately 7–9 hours of sleep each night.
• Establish a relaxing bedtime routine.
• Use pillows to support your abdomen, back, and knees as your pregnancy progresses.
• During later pregnancy, sleeping on either your left or right side is generally recommended rather than deliberately going to sleep flat on your back.

Helpful Tip: If you wake up on your back, simply turn onto your side. There is no need to panic.

6. Keep Your Prenatal Appointments

Routine prenatal visits help monitor your health and your baby's development.

• Attend scheduled prenatal visits and recommended ultrasounds.
• Complete recommended laboratory testing and prenatal screenings.
• Discuss new symptoms, medications, supplements, and concerns with your healthcare team.
• Stay current with recommended vaccinations during pregnancy.

Remember: Every pregnancy is unique. Your prenatal healthcare provider may recommend additional precautions or individualized care based on your medical history and pregnancy needs.

During pregnancy, certain foods, substances, and everyday activities may pose risks to you or your developing baby. Knowing what to avoid—and what precautions to take—can help support a healthy pregnancy.

• Alcohol: No amount of alcohol has been established as safe during pregnancy. Avoid beer, wine, liquor, and other alcoholic beverages.
• Smoking & Vaping: Avoid cigarettes, e-cigarettes, vaping products, and secondhand smoke.
• Marijuana & Recreational Drugs: Avoid cannabis, THC, and recreational drugs during pregnancy.

If you need help stopping any substance, speak with your prenatal healthcare provider. Support and treatment are available.

Pregnancy increases the risk of complications from certain foodborne infections.

• Avoid raw or undercooked meat, poultry, seafood, and eggs.
• Avoid unpasteurized milk, cheeses, and juices.
• Heat deli meats and hot dogs until steaming hot (165°F) before eating.
• Avoid refrigerated pâtés and refrigerated smoked seafood unless cooked in a dish.
• Wash fruits and vegetables thoroughly.
• Avoid raw sprouts unless thoroughly cooked.
• Avoid high-mercury fish, including shark, swordfish, king mackerel, tilefish from the Gulf of Mexico, and bigeye tuna.

Helpful Tip: Choose lower-mercury seafood such as salmon, shrimp, sardines, and trout. Most pregnant individuals can enjoy 2–3 servings (8–12 ounces total) each week.

Limit caffeine intake to less than 200 mg per day during pregnancy.

Remember that caffeine may be found in coffee, tea, soda, energy drinks, chocolate, and some medications.

Avoid activities that significantly raise your core body temperature, particularly during early pregnancy.

• Avoid hot tubs, saunas, and steam rooms that may cause overheating.
• Use caution when exercising in hot or humid conditions.
• Stay hydrated and take breaks as needed.

Helpful Tip: Warm showers and baths are generally acceptable as long as you do not become overheated, dizzy, or uncomfortable.

Not all prescription medications, over-the-counter products, herbal remedies, or dietary supplements are appropriate during pregnancy.

• Review your medications and supplements with your prenatal healthcare provider.
• Do not start new medications or herbal products without checking their safety.
• Do not stop prescribed medications without discussing the risks and benefits with the prescribing clinician.

• Cat Litter: If possible, have someone else change the litter box. If you must do it yourself, wear disposable gloves and wash your hands afterward. Change litter daily.
• Gardening: Wear gloves when handling soil and wash your hands afterward to reduce exposure to infections such as toxoplasmosis.
• Cleaning Products: Follow product instructions, use adequate ventilation, and avoid unnecessary exposure to strong fumes.
• Paints, Solvents & Pesticides: Minimize exposure and follow appropriate safety precautions.

Staying active is beneficial during most pregnancies, but certain activities carry additional risks.

• Avoid activities with a high risk of falling or abdominal injury.
• Avoid contact sports and scuba diving.
• Use proper lifting techniques and avoid lifting that causes pain, strain, dizziness, or other symptoms.
• There is no single lifting-weight limit appropriate for every pregnancy. Recommendations depend on your health, pregnancy complications, and the type and frequency of lifting.

Remember: These recommendations are general educational guidelines. Always follow individualized advice from your prenatal healthcare provider, particularly if your pregnancy requires additional precautions.

As your pregnancy progresses, your body undergoes changes that may cause back pain, pelvic pressure, muscle discomfort, and difficulty sleeping. Fortunately, simple adjustments and supportive products may help you feel more comfortable.

Back pain and pelvic discomfort are common during pregnancy as your posture, center of gravity, and joints change.

Helpful Tips:

• Practice good posture and avoid standing or sitting in one position for long periods.
• Wear comfortable, supportive shoes.
• Use pillows to support your back, abdomen, or knees when resting.
• Try gentle stretching, prenatal yoga, or other pregnancy-safe exercises.
• Use a warm (not excessively hot) compress for temporary muscle discomfort.
• Consider physical therapy if discomfort persists or interferes with daily activities.

Maternity support belts may help reduce pregnancy-related lower back discomfort and pelvic pressure by providing additional abdominal support. They may be particularly helpful during walking, prolonged standing, or everyday activities.

Recommended Maternity Support Options

Maternity Support Belt — Option 1

Maternity Belt Pregnancy Belly Band 3 in 1 Support Belt for Pregnant Women

Maternity Support Belt — Option 2

3 in 1 Postpartum Belly Support Recovery Wrap Band

Helpful Tip: Choose a comfortable, adjustable support belt that fits properly without excessive compression. A support belt should not cause pain, numbness, or difficulty breathing. Ask your prenatal healthcare provider whether one is appropriate for you.

As your abdomen grows, finding a comfortable sleeping position can become more challenging.

• Try sleeping on either side during later pregnancy.
• Place a pillow between your knees or beneath your abdomen for support.
• Maintain a consistent sleep routine.
• Avoid overheating while sleeping.
• If you wake up on your back, simply reposition onto your side.

Although mild back pain and pelvic discomfort are common, not every symptom should be considered a normal part of pregnancy.

Contact your prenatal healthcare provider if you experience persistent or worsening pain, difficulty walking, or discomfort that interferes with daily activities.

Seek prompt medical evaluation for severe abdominal pain, vaginal bleeding, leaking fluid, regular painful contractions before 37 weeks, or other concerning symptoms.

Remember: Comfort products may help relieve symptoms, but they do not replace medical evaluation or treatment when needed.

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