Best Recommendations & Tips for a Healthy Pregnancy

At Gabrielson Clinic for Women, we want you and your baby to begin life together in the healthiest way possible.

This page shares clear, simple, and trusted healthy pregnancy tips to help you feel confident at every stage. Whether this is your first pregnancy or you just need a refresher, this guide explains:

• How to have a healthy pregnancy
• What to eat during your pregnancy
• Safe exercise and daily habits
• Medications that are safe while pregnant
• Warning signs that need medical care

Follow the pregnancy recommendations below and always contact your provider if you have further questions or concerns.

Schedule an Appointment

What Do We Mean by a Healthy Pregnancy?

A healthy pregnancy means:

• Your body gets the nutrients, rest, and care it needs
• Your baby grows and develops normally
• Risks are found early and treated quickly

Simple daily choices—food, sleep, exercise, and medical care—play a powerful role in keeping pregnancy safe.

Healthy Pregnancy Diet: What to Eat and What to Avoid

Daily nutrition goals

Aim for:

• Fruits and vegetables: 5–9 servings
• Protein: 2–3 servings (lean meat, beans, eggs, tofu)
• Calcium foods: 4–5 servings (milk, yogurt, cheese, or fortified options)
• Whole grains: oatmeal, brown rice, whole-grain bread
• Water: about 10–12 glasses daily
• Take a prenatal vitamin every day with 400 mcg folic acid

These nutrients support:

• Brain and spine development
• Strong bones and blood supply
• Healthy birth weight

You may need 300–500 extra calories per day starting in the second trimester.

Foods to avoid during pregnancy

Avoid foods that may carry bacteria or high mercury:

• Shark, swordfish, king mackerel, tilefish, Ahi or Albacore Tuna (canned tuna is okay if not albacore)
• Raw or undercooked meat, eggs, or seafood
• Unpasteurized milk or soft cheeses
• Raw sprouts
• Deli meats that are not reheated
• Food left out longer than 2 hours

These can cause foodborne illness that may harm your baby.

Foods and drinks to limit

• Caffeine: keep under 200 mg per day (about one 12-oz coffee)
• Artificial sweeteners: no more than two servings daily
• Processed meats: limit due to nitrates

Prenatal Vitamins and Supplements

A daily prenatal vitamin helps prevent:

• Neural tube defects such as spina bifida
• Low birth weight
• Iron deficiency anemia
• Some birth complications

Start prenatal vitamins before pregnancy if possible and continue through breastfeeding unless your provider advises otherwise.

Always ask your doctor before taking herbs, supplements, or new medicines.

Safe Exercise for a Healthy Pregnancy

Benefits of exercise during pregnancy 

Moderate activity can:

• Lower risk of gestational diabetes and preeclampsia
• Reduce stress and improve sleep
• Prepare muscles for labor
• Speed recovery after birth

Aim for 20–30 minutes most days with activities like:

• Walking
• Swimming
• Prenatal yoga
• Light jogging (if approved)

Keep heart rate below about 140 beats per minute unless your provider says otherwise.

Activities and exercises to avoid during pregnancy

Avoid activities with fall or injury risk, such as:

• Roller coasters, skiing, skating, horseback riding, marathons
• Contact sports like soccer or basketball
• Heavy lifting over 25 pounds
• Hot yoga or exercising in extreme heat

Stop exercising and call your provider if you feel:

• Dizziness
• Pain
• Contractions
• Shortness of breath

Healthy Lifestyle Habits During Pregnancy

Daily healthy pregnancy routine

• Sleep 6–9 hours each night
• Manage stress with walking, yoga, or meditation
• Wear your seatbelt below the belly
• Attend all prenatal visits
• Get recommended vaccines (flu, COVID, RSV)
• Drink plenty of water

Things to avoid

Do not:

• Smoke, vape, drink alcohol, or use drugs
• Use hot tubs, Jacuzzis, saunas, or tanning beds
• Handle cat litter (risk of toxoplasmosis)
• Be around toxic chemicals or fumes

Travel (until 6 weeks before due date) and sex are usually safe in an uncomplicated pregnancy.

Hair coloring, dental care, manicures, and massages are generally safe after the first trimester.

Safe Medications During Pregnancy

Always use the smallest dose needed and check with your provider first.

Pain, fever, or headache

• Acetaminophen (Tylenol) ONLY
• Do not exceed 4,000 mg in 24 hours
• Avoid ibuprofen, aspirin, and naproxen unless prescribed

Congestion and allergies

Common safe options include:

• Sudafed
• Actified
• Ocean saline nasal spray (no Afrin)
• Benadryl
• Chlor-Trimeton
• Tylenol cold products

Cough or sore throat

• Robitussin DM
• Sucrets or Halls without zinc
• Chloraseptic spray

Call your provider if the cough worsens.

Heartburn relief

• Tums (up to 4)
• Maalox or Mylanta
• Gaviscon
• Zantac (over-the-counter)

Diarrhea care

• Drink fluids like water or electrolyte drinks like Gatorade
• Follow the BRAT diet (Bananas, Rice, Applesauce, Toast)
• Avoid dairy until better
• Prilosec (over-the-counter)

Constipation relief

• Metamucil
• Milk of Magnesia (MOM)
• Senokot
• Colace
• Increase fiber intake, drink prune or pear juice, increase water intake, and engage in activity

Hemorrhoid comfort

• Preparation H
• Anusol
• Hemorrhoid Pads/Tucks
• Increase fiber intake, drink prune or pear juice, and increase water intake

Tips for morning sickness and nausea

• Eat small, frequent meals
• Snack before getting out of bed (saltines or ginger snaps)
• Drink ginger ale
• Avoid dairy and citrus products
• Wear sear/relief bands
• Avoid warm meals
• Avoid fatty foods (red meats and fried foods)
• Additional Nausea and Vomiting in Pregnancy Advice

If you experience severe vomiting lasting more than a day, you should contact your provider. 

When to Call Your Doctor Immediately

Seek urgent care for:

• Heavy bleeding or leaking fluid
• Severe headache or vision changes
• Chest pain or trouble breathing
• Fever over 100°F
• Sudden swelling of the face or hands
• Decreased baby movement
• Severe vomiting or cramps
• Thoughts of harming yourself

Prompt care protects both mother and baby.

Postpartum Health Matters Too

Healthy pregnancy care continues after birth:

• Attend postpartum visits
• Watch for infection, high blood pressure, or mood changes
• Seek help for depression or anxiety
• Stay connected with your healthcare team

Your well-being is essential for your baby’s health.

Frequently Asked Questions

What are the most important tips for a healthy pregnancy?

Focus on a few daily habits:

• Eat balanced meals with fruits, vegetables, whole grains, protein, and calcium
• Take a prenatal vitamin with folic acid every day
• Exercise safely most days of the week
• Avoid alcohol, smoking, drugs, and harmful chemicals
• Get enough sleep and manage stress
• Attend all prenatal checkups

These steps help your baby grow strong and prevent complications.

How much weight should I gain during pregnancy?

Healthy weight gain depends on your starting body weight and overall health.

In general:

• Underweight: about 28–40 pounds
• Average weight: about 25–35 pounds
• Overweight: about 15–25 pounds

Your provider will assign you a personal goal and track your progress at prenatal visits.

How much caffeine is safe during pregnancy?

Limit caffeine to under 200 mg per day, which is about:

• One 12-ounce cup of coffee
• Two small cups of tea

Too much caffeine may increase the risk of low birth weight.

How often should I see my prenatal provider?

Typical visit schedule:

• Every 4 weeks, early in pregnancy
• Every 2 weeks in the third trimester
• Weekly, near your due date

These visits help detect problems early and keep the baby growing safely.

Guidance, Comfort, & Care Throughout Your Pregnancy

Every pregnancy is unique. The best way to protect your health and your baby’s future is to receive personalized prenatal care.

Schedule an appointment with the Gabrielson Clinic for Women today to receive compassionate guidance, trusted medical care, and support through every stage of pregnancy.