Your Guide to a Healthy Pregnancy

If you are pregnant or planning on becoming pregnant, this guide is for you!

Having a baby can be a great experience, yet it can also be a time of confusion. Parents often have questions and concerns as they navigate all the changes pregnancy brings. With everyone having an opinion, it is difficult to determine whom to believe. Therefore, having correct information is crucial! This guide will assist you in making sound choices regarding how to care for yourself during pregnancy.

1. Prenatal Nutrition

Your nutrition—both before and during pregnancy—plays a key role in your baby's healthy development.

Include a mix of nutritious foods daily
Eating a variety of foods like fruits, vegetables, whole grains, and protein-rich options helps keep both you and your baby healthy throughout pregnancy.
Choose healthy fats over saturated fats
Add foods like nuts, seeds, oily fish, and plant-based oils to your meals. These are rich in good fats like omega-3s, which support your baby's development.
Eat slightly more than usual in later pregnancy
As your baby grows, especially in the second and third trimesters, your body needs extra calories. Add small, nutritious meals or snacks to your day.
Stay hydrated with water
Drinking enough water is essential while pregnant. It helps deliver nutrients to your baby, removes waste, keeps your body cool, eases constipation, and can reduce swelling.

2. Folic Acid

If you are pregnant, planning to conceive, or could become pregnant, it's important to take a daily multivitamin that contains 0.4 mg of folic acid. Your healthcare provider can recommend a suitable option.

While breastfeeding, your body also needs extra folate to support your baby's healthy growth and development. Continue taking a multivitamin with 0.4 mg of folic acid each day.

Folic acid, a type of B vitamin, plays a vital role in forming your baby's brain, skull, and spine—especially in the first month of pregnancy.

The neural tube eventually forms your baby's brain and spinal cord. If it doesn't close properly, it can lead to neural tube defects (NTDs), which may cause severe health problems or even stillbirth.

Taking folic acid daily helps lower the risk of NTDs, supporting a healthy start for your baby.

3. Staying Active During Pregnancy

Regular exercise is a valuable part of a healthy pregnancy and offers many benefits.

Physical activity is both safe and recommended for healthy pregnant individuals under proper prenatal care.
Being active can:
Improve your sleep
Boost your mood and energy levels
Help manage weight gain
Relieve constipation, back pain, and bloating
Build strength in preparation for labor and delivery
Aim for about 150 minutes of moderate-intensity exercise each week.
If you're new to exercise, begin with light activities such as walking—even just 10 minutes a day makes a difference.
While moderate activity is generally safe for most pregnant women, some medical conditions may require you to avoid it—always follow your doctor's guidance.

Listen to Your Body:

Some women can maintain their pre-pregnancy exercise routine, while others may need to take it slow during early pregnancy, especially if experiencing fatigue or morning sickness. As you start feeling better, you can ease back into regular activity. Low-impact exercises like walking are great for lifting your mood and boosting your energy.

Fueling and Hydration:

Eat a small snack 15–30 minutes before working out to avoid exercising on an empty stomach.
Stay well-hydrated by drinking water before, during, and after your workout.
Avoid outdoor activities on extremely hot days to prevent overheating and dehydration.

4. Mental Wellbeing During Pregnancy

Pregnancy is a unique journey for everyone, and it's completely normal to feel a mix of emotions—from excitement and joy to anxiety and stress. Since your mental and physical health are closely connected, it's essential to pay attention to how you're feeling and reach out for support when needed.

Caring for Your Body Supports Your Mind

Your body undergoes many emotional and physical changes throughout pregnancy. Looking after your physical health can have a positive impact on your emotional well-being. Eating nutritious foods, staying active, and getting enough rest can help stabilize your mood. If you're feeling drained, allow yourself time to unwind and recharge.

It's common to experience mood swings due to hormonal changes. Feeling down or overwhelmed from time to time is natural. However, if you suspect that you may be experiencing depression or prolonged sadness, speak with your healthcare provider for guidance and support.

5. Sexual Health During Pregnancy

Your baby is safely cushioned by the amniotic fluid and protected within your uterus, so sexual activity is generally safe during pregnancy—unless there are specific complications like placenta issues or the risk of preterm labor.

It's also completely normal for your interest in sex to change throughout pregnancy. Some people may feel more desire, while others may feel less interested due to fatigue, body changes, or nausea.

If your pregnancy involves certain risks—like carrying multiples, having high blood pressure, or a condition like placenta previa—be sure to consult your healthcare provider before engaging in sexual activity.

6. Immunization

Getting vaccinated is essential for both you and your baby—before, during, and after pregnancy. Vaccines help protect against serious illnesses.

If you're planning to become pregnant, it's a good idea to consult your healthcare provider to review your immunization history and update any necessary vaccines. There are several routine vaccinations that are recommended before conception and during pregnancy to help ensure a healthy pregnancy and baby.

7. Foods to Avoid During Pregnancy

Raw or Undercooked Meat
Stay away from undercooked seafood, beef, or poultry as they may carry harmful bacteria.
High-Mercury Fish
Avoid fish that are high in mercury such as shark, swordfish, king mackerel, tilefish, and certain types of tuna.
Raw Eggs
Steer clear of raw eggs or foods made with raw eggs, as they could contain salmonella.
Soft Cheeses
Imported soft cheeses may carry listeria unless they are made with pasteurized milk.
Unpasteurized Milk
Raw milk may also contain listeria, which can increase the risk of miscarriage.
Caffeine
Limit your caffeine intake to no more than 200 mg a day.
Premade Salads
Avoid ready-to-eat salads from supermarkets as they may carry bacteria.
Unwashed Vegetables
Wash all vegetables thoroughly before eating to remove any traces of soil.

Conclusion

A healthy pregnancy begins with informed choices. From balanced nutrition and regular physical activity to proper immunization and emotional well-being, every step you take plays a vital role in supporting your baby's development. By staying aware, avoiding harmful foods, and seeking guidance from healthcare professionals, you can navigate pregnancy with confidence and care.