Pregnancy Do’s and Don’ts

Pregnancy Do’s and Don’ts: The Best and Worst Foods, Exercises, and Habits for a Healthy Pregnancy

Pregnancy is a time of significant changes, and taking care of your body is more important than ever. What you eat, move, and even your daily habits can impact your and your baby’s health.

Let’s break it down

Foods to Avoid During Pregnancy

Some foods that are perfectly fine when you’re not pregnant can pose risks when you’re expecting.

Here are the biggest ones to avoid:

• Raw or under cooked seafood, meat, and eggs can contain harmful bacteria like salmonella and listeria.

• Unpasteurized dairy and juices – These increase the risk of listeria, which can be dangerous for your baby.

• High-mercury fish (like shark, swordfish, king mackerel, and tilefish) – Mercury can affect your baby’s brain development.

• Deli meats and hot dogs – If not heated properly, they can carry listeria.

• Excess caffeine – Keep it under 200mg daily (about one 12-ounce cup of coffee) to avoid low birth weight or preterm labor risks.

• Alcohol – No safe amount has been proven, so it’s best to avoid it altogether.

Best Foods for a Healthy Pregnancy

Fueling your body with the proper nutrients helps you and your baby thrive. Try to eat:

• Leafy greens, broccoli, and spinach – Packed with folate, essential for your baby’s neural tube development.

• Lean proteins (chicken, turkey, beans, lentils, eggs) – Helps with baby’s growth and development.

• Dairy (yogurt, cheese, milk) is great for calcium and, which are essential for gut health.

• Salmon (cooked!) – A great source of omega-3s, which support your baby’s brain and vision.

• Whole grains (quinoa, brown rice, oats, whole wheat bread) – Provide fiber and essential nutrients.

• Nuts and seeds (almonds, chia seeds, walnuts) – Healthy fats and protein for sustained energy.

Exercises to Avoid During Pregnancy

Staying active is essential, but some workouts can be risky:

• Contact sports (basketball, soccer, kickboxing) – Risk of falling or getting hit in the belly.

• Exercises that require lying flat on your back for long periods – Can reduce blood flow to your baby.

• Heavy weightlifting with breath-holding – Increases intra-abdominal pressure, which isn’t safe.

• Hot yoga or workouts in extreme heat – Overheating can harm fetal development.

• Any activity with a high risk of falling (skiing, horseback riding, gymnastics) – Balance shifts during pregnancy, making falls more likely.

Best Exercises for a Healthy Pregnancy

Safe movement can boost your energy, improve circulation, and even help with labor! Here are some great options:

• Walking – Simple, effective, and safe throughout pregnancy.

• Prenatal yoga – Helps with flexibility, relaxation, and reducing back pain.

• Swimming – Gentle on the joints while giving a full-body workout.

• Strength training with light weights helps maintain muscle tone and supports your growing belly.

• Pelvic floor exercises (Kegels) – Strengthens the muscles needed for childbirth and postpartum recovery.

A pregnant woman practices meditation at home, surrounded by calming decor and a yoga ball, creating a serene environment for relaxation.

A healthy pregnancy is all about balance. Avoiding certain risks while focusing on the right foods and exercises can make a big difference for you and your baby. Always check with your doctor before making major diet or exercise changes, but following these guidelines will set you up for a smooth, healthy pregnancy!