Pregnancy 101: Must-know tips for a healthy pregnancy
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Because pregnancy is already a lotâletâs make learning about it easier!
Congratulations, mom-to-be! Whether you're in the early stages of pregnancy education or already knee-deep in pregnancy books, thereâs always something new to learn. From prenatal care to pregnancy symptoms , your brain is working just as hard as your body.
If youâre feeling a little overwhelmed with all the dos and donâts (Can I eat sushi? What about coffee?), donât worryâweâve got you covered. Hereâs your go-to guide on whatâs safe, whatâs not, and some fun, supportive, and science-backed healthy pregnancy tips to make pregnancy smoother.
In this article
1. What you put in your body matters
đ« Say no to alcohol
Thereâs no safe amount of alcohol during pregnancy. It can increase the risk of fetal alcohol syndrome, affecting your babyâs brain development. So swap that wine glass for a delicious mocktailâMommy Mixers Non-Alcoholic Cocktail Kit is a fun alternative!
đ No smoking or drugs
This oneâs a hard no. Smoking and drug use during pregnancy can cause low birth weight, premature birth, and other complications. If you need support quitting, talk to your doctorâthey have safe, pregnancy-friendly options to help.
đŁ Limit fish, no raw sushi
Fish is a great source of omega-3s , but mercury exposure can be harmful to your baby. Stick to low-mercury fish (salmon, tilapia, shrimp) twice a week and avoid raw sushi (sorry, sushi lovers).
đ Warm up deli meats
Cold cuts and deli meats can harbor listeria , a bacteria thatâs harmful during pregnancy. Heating them until steaming reduces the risk.
đ Wash your fruits & veggies well
Pesticides and bacteria love to hang out on produce, so wash them thoroughly before eating. A veggie wash spray like Veggie Wash Fruit and Vegetable Wash can help remove unwanted germs.
2. Caffeine, hydration & staying cool
â Caffeine: Yes, but in moderation
Pregnancy exhaustion is real, and caffeine is your bestieâbut keep it under 200 mg/day (about two small cups of coffee). If you need a boost, decaf options like Four Sigmatic Mushroom Coffee can give you a gentle lift without overloading on caffeine.
đ§ Hydration is key
Your body is working overtime, so drink plenty of water to prevent dehydration and swelling. A big, leak-proof water bottle like Hydro Flask Stainless Steel Water Bottle will keep you sipping all day.
đ„ Skip hot tubs & saunas
Overheating isnât good for your baby, especially in the first trimester. Avoid hot tubs, saunas, and steam rooms âstick to warm baths instead.
3. Safe & not-so-safe activities: Healthy pregnancy tips:
đïžââïž Exercise: Yes, but listen to your body
Exercise is safe during pregnancy unless your doctor says otherwise. Keep it low-impact (walking, yoga, swimming), and avoid lifting more than 15 lbs . If you need a pregnancy-friendly workout guide, The Mama Natural Week-By-Week Pregnancy Guide is a great resource.
đ« Travel restrictions
- Domestic travel: Safe until 36 weeks (as long as your pregnancy is low-risk).
- International or Hawaii travel:Â Avoid after 24 weeks in case of early labor risks.
- High-risk pregnancy? Always check with your doctor before booking a trip.
đïž Sleep & comfort essentials
Growing a baby = back pain, leg cramps, and so much tossing and turning . A pregnancy pillow like Momcozy U-Shaped Pregnancy Pillow supports your belly, hips, and back for better sleep.
4. Prenatal care & supplements
đ Take your prenatal vitamins
Prenatal vitamins are essential for your babyâs development, especially folic acid , iron , and DHA . If your current vitamin is making you nauseous, try SmartyPants Prenatal Gummies âtheyâre gentle on the stomach and taste amazing!
đ« Donât take any medications without checking first
Even common pain relievers like ibuprofen arenât safe during pregnancy. Always check with your OB-GYN before taking any medication.
đ„© Eat iron-rich foods
Your body needs extra iron during pregnancy. Load up on leafy greens, beans, lean meats, and fortified cereals to help prevent anemia. Learn more about pregnancy nutrition in our essential nutrition during pregnancy article.
5. Common pregnancy symptoms & when to call your doctor
Pregnancy comes with aches, pains, and weird symptoms (thanks, hormones!). Some are totally normalâothers, not so much.
Normal: Mild nausea, fatigue, swollen feet, back pain, mood swings.
Call Your Doctor If:
- Vaginal bleeding or severe cramping (more than 5 times/hour)
- Continuous leaking or gushing of fluid (could be your water breaking early!)
- Severe headaches or vision changes (possible sign of preeclampsia)
Final thoughts: You got this!
Pregnancy is a wild ride, but with the right healthy pregnancy tips , youâll feel more confident and prepared. Just remember:
- Take care of your body âwhat you eat, drink, and do matters.
- Listen to your doctor and ask all the questions (no such thing as TMI).
- Embrace the journey âyes, even the weird cravings and pregnancy brain moments.
And most importantly, donât stress about being perfect âevery momâs journey is unique, and youâre doing an amazing job already.
References
American College of Obstetricians and Gynecologists (ACOG) â Prenatal Care & Nutrition Guidelines. https://www.acog.org
Centers for Disease Control and Prevention (CDC) â Pregnancy Health & Safety Recommendations. https://www.cdc.gov/pregnancy
Mayo Clinic â Pregnancy Symptoms & Trimester-by-Trimester Guide. https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week
National Institutes of Health (NIH) â Folic Acid, Iron, and Prenatal Vitamin Importance. https://ods.od.nih.gov/factsheets/PrenatalHealth-Consumer/
U.S. Food & Drug Administration (FDA) â Safe & Unsafe Foods During Pregnancy. https://www.fda.gov/food/people-risk-foodborne-illness/food-safety-pregnant-women
March of Dimes â Caffeine, Alcohol, and Smoking Risks in Pregnancy. https://www.marchofdimes.org
World Health Organization (WHO) â Exercise, Travel, and Hydration Guidelines for Pregnant Women. https://www.who.int/health-topics/pregnancy
Cleveland Clinic â Common Pregnancy Symptoms & When to Call a Doctor. https://my.clevelandclinic.org/health/articles/9709-pregnancy-warning-signs
The content on Awaiting the Storkâą is for informational purposes only and is not intended as medical advice, diagnosis, or treatment. Always consult with a qualified physician or healthcare professional to address your unique health needs and circumstances.Â
Content contribution & expert review by
Mindy Motta, FNP-CÂ
Mindy is a seasoned OB-GYN Nurse Practitioner and co-founder of Awaiting the Storkâą. After overcoming her own years-long fertility journey, she now blends clinical expertise with heartfelt empathy to offer new mom advice and evidence-based support for every stage of motherhood. Mindyâs mission is to nurture confidence, connection, and clarity for women stepping into motherhoodâs many joys and challenges.
