10 Tips to Stay Healthy during Pregnancy

Congratulations! You’re pregnant — what an incredible, sacred season this is. Whether it’s your first or your fifth, pregnancy can bring a wave of emotions, questions, and beautiful anticipation. It can also feel a little overwhelming at times. But here’s the truth: when you take care of yourself, you’re taking care of your baby too. These 10 tips will help you feel grounded, nourished, and supported as you prepare for the journey ahead.

1. Make your diet important. Your baby needs healthy food, not sugar and fat. Eat plenty of colorful fruits and vegetables, whole grains, calcium-rich foods, and foods low in saturated fats.
2. Vitamins. Ask your doctor about taking a daily prenatal vitamin which can ensure you get the right amount of vitamins during pregnancy. Make sure to get plenty of folic acid and calcium. Folic acid is found in foods such as spinach, oranges, broccoli, and kidney beans. Milk, yogurt, and spinach are packed with calcium.
3. Don’t smoke or drink alcohol. Drinking alcohol increases the risk of having a baby with fetal alcohol spectrum disorder (FASD). FASD can cause abnormal facial features, severe learning disabilities, and behavior issues. Smoking is unhealthy for you and your unborn child. It increases the risk of SIDS (sudden infant death syndrome), premature birth, miscarriages, and several other unhealthy outcomes.
4. Exercise. Get moving. There are obvious health reasons to exercise, but while pregnant it is even more important that you stay healthy. Be sure to talk to your doctor about what the right amount of exercise is for you but as a general rule, you should exercise 30 minutes 3–5 days a week. Exercise has multiple benefits for mothers-to-be, including increased circulation and oxygenation, decreasing swelling in the extremities, minimizing common pregnancy discomforts, and building strength and stamina for your upcoming labor and delivery.
5. Relax and pamper yourself. Your body is going through a lot right now. So many changes are happening and so fast. The pregnant body is absolutely amazing in what it can do. But life after pregnancy will be different — and busy. Take this time to pamper yourself and find ways to slow down. Read a book, schedule massages, meditate, or anything else you find relaxing and spiritually filling.

➡️ Read more: Studio Maternity Photography Ideas

6. Rest. Ample sleep, 7–9 hours, is important for you and your baby. Your body is working overtime to grow that beautiful being inside of you. Treat it well. Try to sleep on your left side to improve blood flow to you and your child.
7. Hydrate. If you thought it was important to stay hydrated before, it is even more important during pregnancy. Aim to drink more than 8 glasses of water a day.
8. Avoid certain foods. Some foods are more likely to cause food poisoning, especially raw foods. Avoid foods such as raw or rare meats, liver, sushi, raw eggs (found in mayonnaise), soft cheese (feta and brie), and unpasteurized milk.
9. Make a birth plan. Don’t “wing” it. It’s true you can’t predict exactly how the birth of your baby will happen — there are so many variables — but having a birth plan gives you a grounded sense of what you hope for. Know ahead of time whether you’ll ask for pain medication or want to labor naturally. If you’re planning a natural birth, consider Lamaze classes and involve your birth partner early. That emotional support will mean everything in the moment.

➡️ Read more: Complete Birth Plan Guide

10. Get a flu shot. The flu is hard on the pregnant body and can make you very sick. Ask your doctor about getting the flu shot. Also, ask how long it lasts and when you should get a follow-up shot.

---

Pregnant?

Have you considered booking a maternity session? These portraits aren’t just about the bump — they’re about the quiet strength, the glow of anticipation, and the connection you already feel with your little one.

➡️ Explore milestone photography for your baby’s first year

Book or Inquire

Ready to celebrate this chapter with timeless, light-filled maternity portraits? I’d love to help you tell your story. Contact me here to inquire about availability, ask questions, or start planning your session — I’m here to walk with you every step of the way.