How to Have a Healthy Pregnancy

Women are more fragile during pregnancy, and it’s because of their weaker bodies, and it’s also because they’re carrying babies. Because of that, every pregnant woman will search for the best practices for their baby. If that's you, you’re in the right place.

In this short guide, we’ll show you how to have a healthy pregnancy at home without relying on medications and such. So let’s cut the introductions short and get right to it. 

5 Tips to Help You Have a Healthy Pregnancy

1. Maintain a Healthy Weight

Most women gain between 25 to 35 pounds during pregnancy, but this number changes based on your starting weight. If you're underweight before pregnancy, you'll need to gain more weight (28 to 40 pounds). If you're overweight, you'll gain less (15 to 25 pounds). Women carrying twins need to gain 37 to 54 pounds.

Your weight gain follows a predictable pattern. You'll gain 1 to 4 pounds in your first trimester, then about 1 pound per week for the rest of your pregnancy. This weight supports your baby's growth, increases your blood volume, and prepares your body for breastfeeding.

Gaining too little weight can lead to a low birth weight baby, while gaining too much increases your risk of gestational diabetes and high blood pressure. Your baby also faces a higher risk of childhood obesity if you gain excessive weight during pregnancy.

Track your weight gain weekly and discuss any concerns with your healthcare provider. They can adjust your target range based on your specific situation and health history.

Related: 9 Preconception Vitamins to Boost Fertility

2. Eat a Balanced Diet

Your body needs extra calories during pregnancy, but only about 300 additional calories per day. Focus on nutrient-dense foods rather than eating for two. Your baby gets nutrients from what you eat, so quality matters more than quantity.

Protein becomes crucial during pregnancy. You need 71 grams daily, up from 46 grams before pregnancy. Good sources include lean meats, eggs, beans, and dairy products. Protein supports your baby's brain development and helps your body produce extra blood.

Include healthy pregnancy meals with folate-rich foods like leafy greens, fortified cereals, and citrus fruits. Folate prevents neural tube defects in your baby's spine and brain. You also need iron-rich foods like red meat, spinach, and fortified cereals to prevent anemia.

Calcium builds your baby's bones and teeth. If you don't get enough calcium from dairy products, dark leafy greens, and fortified foods, your body will take calcium from your bones. You need 1,000 mg daily.

Choose healthy pregnancy snacks like Greek yogurt with berries, apple slices with almond butter, or whole grain crackers with cheese. These provide sustained energy and important nutrients without empty calories.

Limit processed foods, excess sugar, and foods high in mercury, like certain fish. Raw or undercooked meats, eggs, and unpasteurized products can harbor bacteria that harm your baby.

Related: What Are the Best Pregnancy Supplements?

3. Consume the Proper Supplements

Prenatal vitamins fill gaps in your diet that food alone can't cover. Even with perfect eating habits, you need folic acid, iron, and calcium supplements during pregnancy. Most prenatal vitamins contain these basics, but some nutrients get overlooked.

Choline is one of the most important nutrients for your baby's brain development. You need 450 mg daily during pregnancy, but most prenatal vitamins contain little to no choline.

How much choline for pregnancy depends on your individual needs, but most women fall short of the recommended amount through diet alone.

The benefits of choline during pregnancy include proper brain development, memory formation, and nervous system function in your baby. Choline also helps prevent neural tube defects and supports your own cognitive function during pregnancy and postpartum.

GOJOY's prenatal and postnatal choline gummies provide 550mg of choline plus DHA, folic acid, vitamin C, and zinc in a sugar-free, non-GMO formula that's gentle on sensitive stomachs. They’re essentially your healthy snacks during pregnancy. 

Many women experience brain fog during pregnancy and after delivery. A choline supplement for pregnancy can help maintain mental clarity while supporting your baby's development.

Plus, the benefits of choline extend beyond pregnancy, helping with energy recovery and cognitive function during breastfeeding.

Choose gluten-free supplements if you have sensitivities, and always check with your healthcare provider before starting any new supplement regimen.

4. Physical Activity

Regular exercise during pregnancy reduces your risk of gestational diabetes, preeclampsia, and excessive weight gain. Most women can continue their pre-pregnancy exercise routine with modifications. If you didn't exercise before pregnancy, start slowly with walking or prenatal yoga.

Aim for 30 minutes of moderate exercise most days of the week. Walking, swimming, and stationary cycling are safe options throughout pregnancy. These activities improve your cardiovascular health without putting stress on your joints.

Strength training helps prepare your body for labor and carrying a growing baby. Use lighter weights than usual and avoid exercises that require lying flat on your back after your first trimester. Focus on your core, back, and leg muscles.

Also, note that your center of gravity changes as your belly grows, increasing your fall risk. Avoid activities with high fall potential, like skiing, horseback riding, or contact sports. Hot yoga and exercises in hot, humid conditions can cause overheating.

Listen to your body and stop exercising if you experience bleeding, chest pain, headaches, or contractions. Some days you'll feel energetic, others you'll feel tired. Adjust your activity level accordingly.

Pelvic floor exercises (Kegels) strengthen muscles that support your bladder, bowel, and uterus. These exercises help prevent incontinence during pregnancy and speed recovery after delivery.

5. Avoid Smoking and Alcohol

No amount of alcohol is safe during pregnancy. Alcohol passes directly to your baby through the placenta and can cause fetal alcohol spectrum disorders. These conditions cause learning disabilities, behavioral problems, and physical abnormalities that last a lifetime.

Smoking during pregnancy increases your risk of miscarriage, premature birth, and stillbirth. Your baby faces higher risks of sudden infant death syndrome (SIDS), low birth weight, and respiratory problems. Secondhand smoke poses similar risks, so avoid smoky environments.

E-cigarettes and vaping products aren't safe alternatives. They contain nicotine, which restricts blood flow to your baby and affects brain development. The chemicals in these products haven't been fully studied for pregnancy safety.

If you smoke or drink, quit as soon as possible. The sooner you stop, the better for your baby's health. Your healthcare provider can recommend cessation programs and support groups. Some women find it easier to quit during pregnancy because of nausea or food aversions.

Keep Yourself and Your Baby Safe with GOJOY

Pregnancy is one of the most beautiful gifts out there, and every mother wants the best for her child. The tips we mentioned earlier can help any mother, but if we are to emphasize some of them, it’s the healthy diet and supplementation.

Some women may not have a healthy weight, and others may not be able to exercise, but one thing anyone can control at any time is what they eat.

Keep your baby healthy with the right food, and take GOJOY Choline Supplement every day during pregnancy to keep both you and the baby in good health. 

Also Read: What Are the Best Anti-Aging Skin Care Supplements?