Prenatal Health Tips for a Healthy Pregnancy and Baby

Pregnancy is an incredibly special and unique experience. It’s also a time when many women have important questions about how to best support their own health and the healthy development of their baby. Ideally, a healthy pregnancy begins before conception, as a woman’s overall health prior to pregnancy is one of the strongest predictors of outcomes.

Building a strong foundation through good nutrition, regular physical activity, and a healthy body weight can help support a smoother pregnancy. Prenatal care should begin as early as possible and includes regular medical visits, a balanced diet, appropriate exercise, healthy weight gain, and thoughtful supplementation to address potential nutrient gaps.

Below are key prenatal health tips to support a healthy pregnancy.

Nutrition for a Healthy Pregnancy

Eat a Balanced, Nutrient-Dense Diet

A balanced diet that includes foods from all major food groups is essential during pregnancy. Focus on fruits and vegetables to provide essential vitamins, minerals, antioxidants, and fiber, which can help support digestion. Aim for 3–5 servings of whole grains per day to supply energy, B vitamins, minerals, and fiber. Limiting refined white flour and sugary foods can help manage healthy weight gain.

Choose lean protein sources such as poultry, fish, soy, legumes, and egg whites to support fetal growth and development. Three servings of dairy per day are commonly recommended to provide calcium, vitamin D, and protein to support bone health for both mom and baby. If you avoid dairy, consider fortified alternatives or supplementation.

Fatty fish such as salmon and anchovies provide DHA, which supports baby’s brain and eye development. Avoid fish that may be high in mercury. A purified DHA supplement can be a safe alternative source.

Healthy Weight Gain During Pregnancy

Understanding Pregnancy Weight Recommendations

Healthy pregnancy weight gain typically ranges from 20–30 pounds, though this may vary depending on pre-pregnancy weight, whether you are carrying multiples, and other health considerations. Your healthcare provider can help determine an appropriate target range.

In many cases, adding approximately 300 extra calories per day beyond your usual intake supports healthy weight gain without excess.

Exercise During Pregnancy

Stay Active Safely

For most women, continuing a moderate exercise routine during pregnancy is encouraged, especially if it was established before pregnancy. Pregnancy is not the time to significantly increase exercise intensity, and activities may need to be modified as pregnancy progresses.

Commonly recommended options include walking, light jogging, prenatal yoga, and swimming. Regular movement can help build endurance, improve circulation, reduce back discomfort, and support overall energy levels. Always consult your physician before starting or modifying an exercise routine.

Prenatal Supplements and Key Nutrients

Filling Nutrient Gaps During Pregnancy

While a healthy diet is essential, prenatal supplements can help meet increased nutrient demands during pregnancy.

Look for a prenatal supplement that includes iodine (around 200 mcg) to support thyroid function for both mom and baby. Folate (vitamin B9) is especially important for early fetal development and prevention of neural tube defects. Both the Centers for Disease Control and Prevention and the American College of Obstetricians and Gynecologists recommend 800 mcg of folic acid.

Iron requirements increase during pregnancy to support red blood cell production. Iron deficiency is common, and pairing iron with vitamin C can improve absorption.

DHA, typically 200–300 mg daily, supports fetal brain and eye development. A purified fish oil supplement can help meet this need.

Supporting a Healthy Pregnancy Journey

Every pregnancy is unique, and nutritional needs can vary. Working closely with your healthcare provider ensures that your diet, exercise, and supplementation plan is tailored to your individual needs.

Prioritize nourishment, stay active, supplement wisely, and most importantly—take time to enjoy this remarkable journey.