Key Takeaways

• Wondering what to do during pregnancy—and what not to do—is completely normal.
• The pregnancy “dos” include eating a balanced diet, taking care of your physical and mental well-being, and consulting with healthcare professionals.
• The pregnancy “don’ts” advise pregnant people not to drink alcohol, participate in high-risk sports, or eat undercooked foods.

Why Pregnancy Dos And Don’ts Matter

Pregnancy is a time full of changes, and changes lead to questions—especially if this is your first child.

Having a clear list of dos and don’ts makes it easier to find the answers to your questions. Plus, when you follow pregnancy dos and don’ts, you make small daily choices that support overall health. That means you can foster a healthier experience for both you and your baby.

9 Pregnancy Dos for a Healthy Pregnancy

To start, here are nine important habits and behaviors that experts recommend during pregnancy.

Nutrition and Diet

What you put into your body matters, because it’s also what goes into your baby’s body. With that in mind, try to follow these tips:

1. Do eat balanced meals – A varied diet is the best way to get the nutrients you need during pregnancy, such as folic acid, calcium, iron, and vitamin C. Protein, fruits, veggies, and whole grains are also crucial elements of a healthy, balanced diet.
2. Do take prenatal vitamins – Maintaining a balanced diet isn’t always easy during pregnancy, especially if you experience morning sickness. A convenient way to get all the important vitamins and minerals you need is to take prenatal vitamins. Experts suggest taking prenatal vitamins before and during pregnancy.
3. Do stay hydrated – Drinking water is always important, but it’s essential during pregnancy. Water moves nutrients around your body, aids digestion, and helps form a protective layer of amniotic fluid around the fetus. The American College of Obstetricians & Gynecologists (ACOG) recommends drinking 8 to 12 cups (64 to 96 ounces) every day.

Physical and Mental Wellness

Throughout pregnancy, you’ll experience emotional, physical, and mental changes. To manage these adjustments, try the following:

4. Do get regular exercise – It’s recommended that pregnant people exercise for at least 150 minutes every week. The ideal activity is intense enough to get your heart pumping, but gentle enough to limit strain or injury. Think: walking, swimming, or dancing.
5. Do prioritize rest and sleep – Regular sleep is an essential part of healthy living. Although maintaining a normal sleep schedule during pregnancy can be challenging, aim to get 7 to 9 hours of sleep each night. And if you feel like you need a nap during the day, take it! Listening to your body is important during pregnancy.
6. Do manage stress – All new experiences can be stressful, and pregnancy is no exception. Because stress can lead to challenges like difficulty sleeping, stomach problems, and more, parents-to-be can benefit from stress-reduction strategies. Experiment with meditation, breathing exercises, journaling, and light outdoor activity.

Healthcare Tips

Another crucial part of the pregnancy journey is meeting with healthcare providers. Because every pregnancy is unique, it’s worth speaking with experts to create a personalized plan.

7. Do attend prenatal appointments – Routine check-ups are the perfect time to ask questions, so do your best not to miss them. The standard schedule for prenatal visits is once a month until the seventh month of pregnancy, then more often as you approach your due date. Talk to your healthcare provider to find a schedule that’s best for you.
8. Do take the recommended tests – If a test or screening is available to you, it’s worth taking it. Prenatal tests—such as blood tests and ultrasounds—can give you valuable health information. You can also take an at-home DNA test to discover your baby’s sex as early as 6 weeks, which can help with planning.
9. Do discuss medications with your healthcare provider – To help navigate your pregnancy symptoms, healthcare providers can suggest over-the-counter medications and prescriptions. Again, all pregnancies are unique, so it’s best to work with your healthcare provider to find the best medications for you.

7 Pregnancy Don’ts to Avoid

Knowing what to avoid during pregnancy is just as important for overall health. The following recommendations can help protect you and your little one during pregnancy:

1. Don’t drink alcohol or smoke – According to the ACOG, there is no safe amount of alcohol during pregnancy. Smoking, vaping, and recreational drug use are also not recommended.
2. Don’t eat high-risk foods – Some foods are considered less safe for pregnant people. Due to the risk of bacterial contamination, the CDC recommends avoiding raw or undercooked meat and seafood, unpasteurized juices and milk, soft cheeses, and undercooked eggs. Additionally, high-mercury fish, such as swordfish, bigeye tuna, and king mackerel are worth avoiding.
3. Don’t have too much caffeine – You may have heard that drinking coffee is never recommended during pregnancy. However, in moderation, coffee and tea are safe. Experts suggest no more than 200 mg of caffeine per day. That’s the equivalent of one 12-ounce cup of coffee.
4. Don’t expose yourself to harsh chemicals – Chemicals are all around us, and many don’t pose any risk. But some toxic chemicals may have harmful effects on your baby. When choosing cleaning and beauty products, look for pregnancy-safe alternatives.
5. Don’t let your body overheat – A significant rise in temperature can harm your growing baby. As such, ACOG advises expecting parents to avoid hot tubs, steam rooms, and saunas.
6. Don’t participate in risky activities – Exercise is great for pregnant people, but some sports aren’t worth the risk of injury. Activities to avoid include boxing, soccer, downhill skiing, scuba diving, and basketball.
7. Don’t be hard on yourself – Physical changes and new challenges are all part of the pregnancy journey. Learn to embrace the unexpected experiences. Every day is a new opportunity to learn.

Experts have developed these guidelines to keep you and your baby as healthy as possible. However, these “rules” are about reducing risk, not demanding perfection.

A small mistake doesn’t define your health while pregnant. What’s more important is that you learn from your mistakes and reach out for help when you need it.

Early Pregnancy Is Also About Learning and Planning

In general, pregnancy is a learning experience. Even if you’ve had a kid before, the pregnancy journey is full of surprises. As you move through the months, you’ll learn more and more about yourself, parenthood, and your future child.

The first trimester, in particular, is all about gathering information. Everything is so new!

What you do with that information is crucial. If you file your new learnings away and use them to adjust your habits, you can make strides toward a more comfortable pregnancy.

Of course, as you learn from the past and present, it’s just as important to think ahead. Now is the time to prepare for milestones.

While some exciting moments come at their own pace, others can arrive earlier thanks to specialized technology.

What You Can Learn Early In Pregnancy

It’s never too early to start preparing for baby. By reading pregnancy books and online resources, you can learn:

• What physical symptoms to expect
• The different stages of pregnancy
• What labor is like
• Where to go for support

Other parts of your journey, like anatomy scans and fetal movement, will take time. There’s no rushing a pregnancy.

That said, one exciting part of the process can now happen much earlier: discovering your baby’s sex.

Traditionally, parents would have to wait until 18 to 22 weeks into pregnancy to learn their future child’s sex. But with the SneakPeek® Early Gender Test, you can find out whether you’re expecting a boy or a girl as early as 6 weeks, with over 99% accuracy.

Healthy Pregnancy Is All About Balance

Pregnancy dos and don’ts can help guide you in the right direction, but at the end of the day, it’s up to you to learn what’s best for you and your family.

There’s no such thing as a perfect pregnancy, so try not to stress too much about “following the rules” to the letter. These pregnancy dos and don’ts exist to help you make small and consistent healthy choices that make your journey easier, not to force perfection.

As long as you use these tips as guidelines and plan ahead, you’re already on your way to a smoother experience.