How to have a healthy pregnancy and baby

Healthy pregnancy tips

Of course, many things aren't in your control during pregnancy – including pregnancy complications that may arise. But by following these suggestions, you can boost your chances of having a smooth pregnancy and a healthy baby.

Get good prenatal care

Good prenatal care is essential for you and your baby. If you haven't yet chosen a doctor or a midwife to care for you during pregnancy, start asking for recommendations from friends, family, and any of your other healthcare providers. If you don't have health insurance or need low-cost prenatal care, there are options. It's important to find a pregnancy caregiver who makes you feel comfortable and safe.

Once you get a positive home pregnancy test, call your healthcare provider right away and schedule your first prenatal visit. During that visit you'll be screened for certain conditions that could lead to complications. Your provider will also review any medications you're taking and discuss the risks and benefits before making the decision to stop taking any medicines.

(Unless your doctor tells you otherwise, don't suddenly stop taking your medication on your own. There are a small handful of medications that need to be discontinued right away, but most are safe in pregnancy. And when some conditions go untreated, that can be riskier than the medication itself.)

Your provider will give you a schedule of appointments. You can expect to visit every 4 weeks for the first and second trimesters. In your third trimester, you'll visit every two weeks from 28 to 36 weeks and weekly from then until you deliver. If you have a high-risk pregnancy, you'll probably visit your provider more often for monitoring. You may even need to see a maternal-fetal medicine (MFM) doctor who is especially trained to manage high-risk pregnancies.

Go to all of your prenatal appointments, even if you feel perfectly fine and aren't having any problems. It's important that your provider monitors your pregnancy and addresses any problems that arise as soon as possible. It's also an opportunity for you to ask questions and talk about any concerns you're having. Prenatal appointments can be fun and very reassuring, too – when you hear your baby's heartbeat, for example!

Be honest with your prenatal care provider. Tell them if you're feeling depressed or anxious, or if you smoke, drink alcohol, or use drugs. Share any health conditions you have, such as diabetes or high blood pressure.

Keep up with your oral health, too: Brush, floss, and get regular dental care. Increased progesterone and estrogen levels can cause the gums to react differently to the bacteria in plaque, resulting in swollen, bleeding, tender gums (gingivitis). So see your dentist for a checkup and cleaning now if you haven't had a visit in the last six months. Tell the office that you're pregnant when you schedule your appointment.

Focus on eating well

Keep plenty of healthy snacks on hand, and plan your meals around whole grains and fresh fruits and vegetables. (Learn the 12 best foods to eat when pregnant.) Limit calories from saturated fats and added sugars. If you're on a special diet (for diabetes, a food allergy, or food intolerance, for example) or are a vegetarian or vegan, you may find it helpful to consult with a dietitian for help making sure you meet all of your nutritional requirements during pregnancy.

Make sure you get plenty of protein, which is the building block of cells. You now need about 70 grams a day compared to 45 grams before you got pregnant. You also need:

• Folic acid (600 mcg daily) to help prevent neural tube defects (NTDs)
• Iron (27 mg daily) to help red blood cells deliver oxygen to your baby. Iron also helps prevent anemia.
• Calcium (1000 mg for women over age 18, 1300 mg for women 18 and younger) to build strong bones and teeth and develop a healthy heart, nerves, and muscles
• Iodine (220 mcg daily) to help with brain, skeleton, and nervous system development
• Choline (450 mg daily) for brain and spinal cord development
• Vitamin A (770 mcg RAE daily for women ages 19 and older, 750 mcg RAE for women ages 18 and younger) for your baby's eyesight, organs, and bone growth
• Vitamin C (85 mg daily if 19 years or older, 80 mg daily if 18 or younger) to help build strong bones and muscles. Vitamin C will also help you absorb more iron.
• Vitamin D (600 IU daily) to build your baby's bones and teeth
• Vitamin B6 (1.9 mg daily) to help build your baby's brain and nervous system
• Vitamin B 12 (2.6 mcg daily) to make healthy red blood cells and ensure proper brain and spinal cord development
• DHA, an omega-3 fatty acid (at least 200 mg) for the development of your baby's brain and eyes

While you can meet many of your nutrient requirements with a healthy diet, you may need supplements to get everything you and your baby need. Your prenatal vitamin may fill in any blanks, or you may need additional supplements. Talk with your healthcare provider or a dietitian if you need guidance.

There are certain foods to avoid during pregnancy. Steer clear of undercooked eggs and meat, unpasteurized dairy products and juices, raw seafood, and cold deli meats. Also avoid certain fish that may contain high levels of mercury or other contaminants.

Be sure to stay hydrated, too. Your water needs increase during pregnancy, and drinking enough will help support your body and your pregnancy. It will also help reduce swelling and prevent constipation, hemorrhoids, and urinary tract infections. Drink water throughout the day, aiming for about 10 cups daily. Beverages other than water count, too, but limit those that are high in sugar and empty calories (such as sodas), and curb caffeine consumption.

Take prenatal vitamins

Your nutrient needs increase during pregnancy – you're building a baby, after all!

Even if you eat a healthy, well balanced diet, it can be hard to get all the nutrients you need during pregnancy. If you have any dietary restrictions, health issues, or pregnancy complications, it can be even harder. Taking a prenatal vitamin will ensure that you're getting all the vitamins and minerals you need each day.

Prenatal vitamins aren't the same as standard multivitamins. They're formulated specifically for pregnancy needs. Most contain more folic acid and iron than you'll find in a standard multivitamin, for example.

Ideally, you'll start taking your prenatal vitamin even before you're pregnant. Getting enough folic acid before you conceive and early in your pregnancy can reduce your baby's risk of neural tube defects and other birth defects. And your body absorbs synthetic folic acid better than the folic acid found in food.

Your prenatal vitamin will also provide the iron you need, but note that gummy vitamins usually don't contain iron, so you may need to supplement with an iron pill. Your iron requirement increases significantly during pregnancy, especially during the second and third trimesters. If you find that the iron in your prenatal makes you constipated, try including more fiber in your diet, and be sure to drink plenty of water. Exercise may also help. Talk with your provider about using a stool softener, if necessary.

More is not necessarily better when it comes to vitamins and minerals – taking too much of certain things can actually be harmful. Don't double up on prenatal vitamins or take any additional supplements or herbal preparations without your caregiver's okay. (Using a weekly pill organizer can help you avoid accidentally taking two prenatal vitamins in a day.) If you need more of a specific nutrient than your prenatal vitamin provides, talk with your practitioner and take the additional amount as a separate supplement.

Exercise regularly

A good exercise program can give you the strength and endurance you'll need to carry the weight you gain during pregnancy, help prevent or ease aches and pains, improve sluggish circulation in your legs, and help you handle the physical stress of labor. It will also make getting back into shape after your baby's born much easier.

What's more, exercise is a great way to reduce stress, and research suggests that staying active may boost your mood and cognitive function.

Find out eight great benefits of pregnancy exercise.

Walking, swimming, aerobics, dancing, and running are great for cardio, while yoga and stretching will help you remain flexible, and weight training will tone and strengthen your muscles.

Don't worry if you feel too exhausted or nauseated to exercise in early pregnancy. Just pick it up when you can. In the meantime, an occasional walk in the fresh air counts – and may help you feel better.

Once you're able to exercise, remember not to push yourself too hard or let yourself get overheated or dehydrated. (You'll also need to avoid hot tubs and saunas while you're pregnant.)

Learn when not to exercise while pregnant.

Get some rest

The fatigue you feel in the first and third trimesters is your body's way of telling you to slow down. So listen up and take it easy as much as you can. If you can't swing a nap in the middle of the day, at least put your feet up and rest. Give yourself a break and let your other responsibilities slide a little.

Ask friends and family members to help lighten your load, whether it's doing laundry or providing an hour of childcare. If you're financially able to, add hired help to your village – for housekeeping, errands, and childcare, for example. The demands of work, home, and other children don't come to a screeching halt just because you're pregnant. Even though it can be hard to ask for help, it's important.

Relaxation techniques such as yoga, stretching, deep breathing, and massage are all great ways to combat stress and get a better night's sleep.

By the way, the best sleeping position during pregnancy is on your side, because it provides the best circulation for you and your baby. If you're used to sleeping on your back or tummy, try to make the transition to your side early in pregnancy, while sleeping is still pretty comfortable. Try placing pillows under your belly, between your legs, and/or behind your back.

Just say no to alcohol, drugs, and smoking

Don't drink while you're pregnant: Any alcohol you drink reaches your baby rapidly through your bloodstream, crossing the placenta, and your baby can end up with higher levels of blood alcohol than you have. There's no known safe amount of alcohol during pregnancy.

Because your baby is developing throughout pregnancy, there is no safe time to drink alcohol, and all types of alcohol are equally harmful.  

Drinking alcohol during pregnancy increases your risk of miscarriage and stillbirth. And children who are born to mothers who drank alcohol during pregnancy are at risk for a range of disabilities known as fetal alcohol spectrum disorders (FASDs).

Women who have eight or more alcoholic drinks a week or three or more drinks on any one occasion are at much greater risk for giving birth to a baby with FASD. But problems can occur with less consumption. So play it safe – avoid alcohol completely.

Any drug you use gets into your baby's bloodstream as well, and babies are much more vulnerable to the effects of chemicals and toxins than adults. Some studies suggest that marijuana may restrict a baby's growth and increase the risk of preterm birth and placental abruption. And using drugs like cocaine or opioids is extremely dangerous during pregnancy.

Smoking deprives your baby of the oxygen they need to develop. It increases the risk of miscarriage, stillbirth, birth defects (such as a cleft lip or palate and heart defects), preterm birth, low birth weight, and SIDS.

If you're struggling to quit drugs, drinking, or smoking, ask your caregiver for help. They may be able to provide referrals and recommend products (that are safe during pregnancy) to help you quit.

Cut back on caffeine

The March of Dimes and The American College of Obstetricians and Gynecologists (ACOG) advise women to limit their caffeine consumption intake to less than 200 mg per day, an amount you could get from one 8-ounce cup of strong coffee.

Caffeine crosses the placenta into your baby's bloodstream. Research is ongoing, but to date most experts believe that moderate caffeine consumption (less than 200 mg a day) doesn't cause problems such as low birth weight, IUGR, miscarriage, or premature birth.  

Caffeine has no nutritive value and makes it harder for your body to absorb iron, something pregnant women are already low on. It's also a stimulant, so it can raise your heart rate and blood pressure and make it even harder for you to get a good night's sleep.

Limit your coffee drinking to one (small) cup or consider switching to decaf. And check the caffeine content of other products you consume, like tea, soft drinks, energy drinks, chocolate, and coffee ice cream, as well as over-the-counter drugs, such as headache, cold, and allergy remedies.

Get vaccinated

Three vaccines are not only safe, they're recommended specifically for pregnant women:

• The flu (influenza) vaccine, which can reduce your risk of hospitalization from the flu while pregnant. (Pregnant women are at higher risk for severe illness from the flu than women who aren't pregnant.) You'll also pass antibodies to your baby, protecting them for several months after birth. You can get the flu vaccine any time in pregnancy, but it's best scheduled annually by the end of October. Get the inactivated influenza vaccine, not the nasal spray, which is made from a live attenuated virus.
• The Tdap vaccine will protect you and your newborn (who will receive antibodies from you during pregnancy through the placenta) from tetanus, diphtheria, and pertussis (whooping cough). You'll need one dose during every pregnancy, during your third trimester.
• The COVID-19 vaccine will help protect you from COVID-19. (Pregnant women are about three times more likely to be admitted to the hospital and the ICU if they contract COVID-19 than women who aren't pregnant.) And – because you'll pass antibodies to your baby through the placenta – it will protect your newborn, too. Get any of the three authorized COVID-19 vaccines plus your COVID booster shot.

Your healthcare provider will review your vaccinations with you at your first prenatal visit.

Ask for support at work

Some women wait to tell their coworkers and employer about their pregnancy until they're past the first trimester. But if you're experiencing morning sickness, need to take time off for prenatal appointments, or are concerned about your work tasks or workload, you may need to tell your boss and coworkers sooner.

Some things to consider about working while pregnant:

• You may need to modify your work. If you're doing very physical work – on your feet for hours at a time or doing heavy lifting – you'll want to talk with your supervisor about making adjustments.
• Consider taking an occasional day off, if you have PTO days to spare, to get some rest.
• If you have maternity leave, consider starting it a week or two before your due date, so you can rest up and prepare for your baby's arrival.
• Identify and avoid hazardous substances. If you're routinely exposed to chemicals, heavy metals (like lead or mercury), certain biologic agents, or radiation, you'll need to make changes as soon as possible, as these substances can be hazardous to you and your developing baby. Keep in mind that some cleaning products, pesticides, solvents, and lead in drinking water from old pipes can also be harmful. Talk to your doctor or midwife about what your daily routine involves, so you can come up with ways to avoid or eliminate hazards in your home and workplace.
• Some pregnancy complications may require you to reduce hours or stop working.

Stay safe

Staying active and having fun is important. But there are certain activities to avoid during pregnancy. These include any activities that increase the risk of trauma to your uterus from a fall or sudden, stop-and-start movements. Don't ride roller coasters, bumper cars, water slides, four wheelers, or motorcycles, for example. Skip contact sports such as soccer and basketball that can result in a collision or fall.

Be sure to always wear a seat belt while pregnant. Use a three-point restraint (a lap belt and a shoulder strap), and secure the lap belt under your belly (low and snug on your hipbones), not across it. The shoulder belt should fit snugly between your breasts and to the side of your belly. Don't put it behind your back or under your arm.

Take care of your emotional health

Many women feel like they're on an emotional roller coaster at one time or another during pregnancy. Mood swings are common, thanks to hormonal changes. Sometimes you may be feeling stressed or fatigued, or anxious about becoming a parent. Other times you may feel excitement and joy.

Share your feelings with your partner, and talk with friends. Take good care of yourself by getting plenty of sleep, eating well, and exercising. You might find it helpful to keep a journal, practice meditation or prenatal yoga, or use affirmations for pregnancy.

If your mood swings are extreme or interfering with your daily life, however, you may be suffering from pregnancy depression or an anxiety disorder.

If you've been feeling low for more than two weeks and nothing seems to lift your spirits – or if you're feeling particularly anxious – share your feelings with your caregiver.  Both therapy and medication can be helpful in treating mental health conditions in pregnancy. Your doctor or midwife can provide a referral for counseling, and they can also help you weigh the risks and benefits of antidepressant medications during pregnancy.

Again, don't suffer alone. Reach out to family, friends, or a professional for support. Consider joining a support group of other moms struggling with depression during pregnancy. (Ask your provider to help you get in touch with local groups.) You can also find support in BabyCenter's Community.

Also let your caregiver know if you're in an abusive relationship. Pregnancy can cause stress in any relationship, and it's a common trigger of domestic violence, which puts your health and your baby at risk.

Learn more:

• Your pregnancy week by week
• Baby names
• Sex during pregnancy