Every pregnancy is unique, but there are tried and trusted steps that can help support a healthy, comfortable journey for both you and your baby. From nourishing your body to managing stress, these practical tips can help give you the confidence and peace of mind you deserve during this special time.
Organise Your Antenatal Care Early
Good antenatal care is one of the most important ways to ensure a safe and healthy pregnancy. Choose a healthcare provider early so you can build a trusting relationship. Ask friends or family for recommendations and prioritise a clinic close to home in case of emergencies. A good doctor should offer personalised care, encourage questions, and communicate with patience and respect.
Eat Well and Stay Hydrated
You don’t need to “eat for two” during pregnancy. Around 200–300 extra calories a day is usually sufficient. This could be:
- A couple of slices of wholemeal toast with butter
- A jacket potato with a small portion of cheese
- A glass of milk or a healthy fruit smoothie
Eat a balanced diet that includes dairy (or dairy alternatives), lean proteins, fruits, vegetables and wholegrains. If you’re lactose-intolerant, choose calcium-rich alternatives like tofu, soya milk, oats, almonds, or chickpeas.
Try to eat five or six small meals a day to maintain energy and reduce nausea. Keep hydrated with eight to ten glasses of water daily, and choose natural drinks like fresh juices or soups over fizzy or caffeinated beverages.
Be Cautious with Food Hygiene
Certain foods carry risks of infections like listeria, toxoplasmosis or salmonella. These may affect your health and, in some cases, your baby’s. Always cook meat thoroughly, wash raw vegetables well, and avoid soft cheeses made from unpasteurised milk. The NHS has a full guide on what to avoid.
If using ready meals, check expiry dates and packaging integrity. Avoid anything that appears bloated or leaking. For further insights into safe and unsafe snacks, you might enjoy our weirdest foods list as a reminder of what not to eat during pregnancy!
Take Folic Acid Supplements
Folic acid is crucial in preventing neural tube defects such as spina bifida. Begin taking a 400mcg supplement daily from conception through the first trimester. You can also eat folate-rich foods like spinach, peas, beans and fortified cereals. If you’re unsure whether you’re getting enough calcium or other nutrients, speak with your doctor about supplements.
Exercise Regularly
Regular gentle activity helps improve circulation, manage weight gain, ease back pain, and support emotional wellbeing. Safe options include walking, swimming, pregnancy yoga, and aqua aerobics. Staying active can also reduce your risk of gestational diabetes and prepare your body for labour. Always check with your healthcare provider before starting new exercises.
You can find a helpful pregnancy fitness guide that suits all trimesters.
Begin Pelvic Floor Exercises
Pelvic floor muscles support your bladder, uterus, and bowel. Pregnancy hormones can weaken these muscles, so strengthening them early can help prevent issues like incontinence later. Try doing short sets several times a day – for example, while brushing your teeth or waiting for the kettle to boil.
Limit Alcohol Consumption
Alcohol crosses the placenta rapidly, so even small amounts may affect your baby’s development. Pregnant women are advised to drink no more than two units at a time and no more than eight units per week. However, many prefer to avoid alcohol completely. Regular heavy drinking increases the risk of foetal alcohol syndrome, which causes serious lifelong health and behavioural challenges.
Cut Back on Caffeine
High caffeine intake during pregnancy may be linked to low birth weight. Limit yourself to two cups of tea or coffee per day, or switch to decaffeinated drinks. Refreshing alternatives include fruit-infused water, coconut water, and fresh vegetable or fruit juices, which also support better nutrition.
Stop Smoking
Smoking during pregnancy is strongly linked to increased risk of miscarriage, stillbirth, premature birth and cot death. It can also cause birth defects like cleft palate. Even second-hand smoke is harmful, so ask your partner and guests not to smoke indoors. The Healthline guide for partners offers helpful tips for creating a smoke-free home.
Get Plenty of Rest
Your body is working hard, especially in the first and third trimesters. Nap when you can and try to adjust your schedule to allow more rest. If sleep is elusive, at least find time to put your feet up and relax for 30 minutes. Techniques like breathing exercises, stretching, pregnancy massage or yoga can help ease tension and promote better sleep.
Final Thoughts
Looking after your health during pregnancy can set the tone for a safer delivery and a happier postnatal experience. By eating well, staying active, and avoiding harmful substances, you’re giving your baby the very best start in life. Always speak with your midwife or GP if you have questions or concerns along the way.
Stay Informed and Share Your Journey
Pregnancy is a time of transformation, learning, and incredible change. If these tips helped you, or if you have more ideas to share, we’d love to hear from you in the comments. Feel free to explore more lifestyle and wellness content right here on The Very Best Top 10. Don’t forget to bookmark us and check back regularly for fresh updates.