How to Have a Healthy Pregnancy
From the moment you find out you’re pregnant, there are proactive steps you can take to support a healthy pregnancy. Whether you’re navigating this journey for the first time or already have children, caring for your body and your baby is one of the most important things you can do. Here are some essential tips to guide you through your pregnancy.
Schedule Prenatal Appointments
The first step toward a healthy pregnancy is scheduling an appointment with an obstetrician, family doctor, or certified nurse midwife. Regular prenatal care is crucial for monitoring your health, ensuring your baby is developing properly, and identifying any concerns early on. Early and consistent care sets the foundation for a healthier pregnancy journey.
Take Prenatal Vitamins
Daily prenatal vitamins can help you get the nutrients your body needs to maintain a healthy pregnancy. Key nutrients like folic acid, iron, and calcium are essential for your baby’s growth and your own well-being. Most diets lack the full amount of these nutrients, so supplements can help bridge the gap.
Maintain a Healthy Diet
Eating well is one of the most effective ways to support a healthy pregnancy. Your growing baby relies on you for nourishment, so focus on consuming a variety of nutrient-rich foods, including:
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Colorful fruits and vegetables – 5–9 servings a day
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Protein-rich foods – 2–3 servings
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Whole grains – 8 servings
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Calcium-rich options – 3–4 servings
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Healthy fats – like olive oil and foods rich in omega-3s
Avoid high-mercury fish, undercooked meats, organ meats, raw eggs, excessive caffeine, unpasteurized dairy, and processed junk food. Be mindful of portion sizes—pregnant women only need about 300 extra calories per day.
Stay Hydrated
Hydration is essential for a healthy pregnancy. Pregnant women should aim to drink at least 8–10 glasses of water per day. Staying hydrated supports digestion, circulation, and helps your body manage the increased demands of pregnancy.
Avoid Harmful Substances
To protect your baby’s development and promote a healthy pregnancy, avoid alcohol, tobacco, marijuana, and other harmful substances.
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Alcohol can lead to fetal alcohol syndrome (FASD), which causes serious developmental issues.
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Smoking increases the risk of miscarriage, premature birth, and SIDS.
If you’re struggling with substance use, you’re not alone. Reach out to your prenatal provider or our clinic—we’re here to help with compassionate, confidential support.
Stay Active
Regular, moderate exercise is a great way to promote a healthy pregnancy. Aim for about 30 minutes a day of gentle activities such as walking, swimming, or biking. Exercise can improve mood, ease discomfort, and support better sleep.
Avoid Certain Hazards
To maintain a healthy pregnancy, it’s important to avoid common but overlooked risks:
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Hot tubs or saunas
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Cleaning cat litter boxes (risk of toxoplasmosis)
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Unapproved over-the-counter medications
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Strong fumes from paint or cleaning products
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X-rays (unless recommended by a medical professional)
Always check with your healthcare provider if you’re unsure about what’s safe.
Final Thoughts
Whether you’re planning to parent or considering adoption, prioritizing your health is essential for a healthy pregnancy. Taking care of your body not only benefits your own well-being but also supports the growth and development of the baby in your womb.
Remember, you’re not alone. At Open Arms Real Choices Clinic, we’re here to support you with free resources, guidance, and care every step of the way.
