Healthy pregnancy - what you need to know

Pregnancy is an extraordinary and exciting time - it can also be overwhelming. With so much information out there, it is difficult to know how best to keep you and your baby healthy.

And with so many changes happening to your body and mind, it’s understandable that many mums-to-be forget about the importance of looking after number one - themselves - as much as they should.

Here we have spoken to experts from the pregnancy world about how to eat well, stay active, look after your mental health, and get the practical things in place before birth.

Our healthy pregnancy experts

• Michelle Agudelo, Certified Fertility Awareness Educator and Hormone Health Practitioner, Musa content strategist.

• Beth Ferguson, Dietitian, lactation consultant and owner of Nourishing Babes, Iowa, USA.

• Marilyn Cross Coleman, LCSW, PMH-C, Founder at Shameless Mama Wellness, Perinatal Mental Health Treatment Specialist and Founder of Shameless Mama Wellness.

• Andrea McCollum, Registered Dietitian, Nutritionist at Dietitian Live.

• Chacha Miller, MS, RD, LDN, Maternal and paediatric registered dietitian at The Cardamom Nutrition.

• Dr John M. Norian, MD, FACOG, Board Certified Reproductive Endocrinologist at HRC Fertility.

• Olivia Pham, LMFT, PMH-C, Perinatal (Pregnancy & Postpartum) Therapist and Owner at Olivia Pham, LMFT.

• Laura Todd, PMH-C, IECMHS, specialist perinatal and parenting therapist, Founder and Owner at Early Bonds Therapy.

• Zita West, Midwife, Fertility expert at Zita West Clinic.

Knowing what to eat during pregnancy to keep you and your baby healthy can sometimes feel daunting. Focusing on balance, variety, and getting the right fuel makes a huge difference to how you feel day to day.

Maternal and paediatric registered dietitian Chacha Miller, of The Cardamom Nutrition, says: “Nutrition during pregnancy is often seen as a long list of rules, but it is actually one of the most overlooked yet powerful tools to support you and your baby.”

And, as our experts make clear, whilst your body is working hard to support your baby’s growth, you do not need to ‘eat for two’ - just nourish yourself in a way that feels sustainable and satisfying.

As Miller said, a healthy pregnancy diet is not about strict control and denial. It’s down to understanding which nutrients matter most, the supplements which may help, and how to make healthy choices. For example, Pham says: “It’s amazing how less cortisol - the stress hormone - runs through your body when you’ve had a well-balanced, nutritious meal.”

And those choices can make a difference, registered dietician Beth Ferguson says that research shows understanding what is best to eat, combined with consumption of nourishing foods and supplements, can help support growth and development of the baby by preventing pregnancy complications such as gestational diabetes and pre-eclampsia and improve child health outcomes such as autism and ADHD. She says it can also can also help ease pregnancy symptoms such as constipation, UTIs, and acid reflux .

Here are our expert tips on how to make those healthy choices and deal with pregnancy symptoms like morning sickness, or tiredness.

The trimester effect

First trimester - around months 1-3. Your baby’s major organs and body systems begin forming, and the placenta develops. You may feel tired, emotional, or sick as your body adjusts.

Second trimester - around months 3-6. Your baby grows quickly, starts moving, and can hear sounds. This is often the most comfortable stage, but some symptoms may ease.

Third trimester - from around month 6 onwards. Your baby gains weight, their brain and lungs mature, and they get into position for birth. You may feel heavier and have practice contractions.

“First trimester - your calorie requirements don't really change, however, you may find that you simply need foods that you can keep down and sit well, given the nausea, morning sickness, or other food aversions.

“Second and third trimesters - your energy needs increase modestly, but again, it's best to focus on eating more high-quality, nutrient-dense foods rather than ultra-processed snacks.” Michelle Agudelo

“Third trimester - Listen to your body's hunger cues to help guide you in adding nutrient dense snacks and portions to your plate.” Beth Ferguson

(Not) eating for two

“Pregnancy isn’t about ‘eating for two’ - it’s about nourishing for two. You don’t usually need many extra calories until later in pregnancy; however, you need more of certain nutrients such as iron, folate, protein, iodine, DHA, and choline.” Chacha Miller

“One of the biggest myths in pregnancy is that you need to ‘eat for two.’ Focus on nutrient density rather than just eating more calories.” Michelle Agudelo

“You’re not really eating for two, and that's important to keep in mind. You need about 300 to 400 calories extra a day, depending on your size and the trimester you are in.” Andrea McCollum

“Your nutrient needs ebb and flow throughout pregnancy. Focus on getting the right amount of nutrients rather than eating for two.” Beth Ferguson

“In early pregnancy there is no need to increase calorie intake at all. In the second and third trimesters, most women only need around 200 extra calories per day, roughly the equivalent of a small snack. Quality matters far more than quantity.” Zita West

Weight gain - what is healthy?

Eating real food will prevent unnecessary weight gain whilst ensuring that you and your baby are receiving the nutrients needed. For you, your body needs proper nutrition to ensure you can grow a healthy baby, and for your baby, they need to receive proper nutrition to develop healthily. It's a win-win. Have a read of 'Real Food for Pregnancy' by Lily Nichols." Dr John M. Norian

“There isn’t one correct number for how much weight is appropriate to gain during pregnancy. What’s appropriate varies based on your starting point, genetics, and overall health, and should be looked at in context rather than against a single chart.

“Work with your healthcare professional to determine what that may look right for you. The goal should be steady nourishment that supports the baby’s growth and maternal health, not hitting a specific number on a chart or comparing bodies.” Chacha Miller

“Weight gain varies depending on your pre-pregnancy weight, but steady gradual gain is healthier than rapid changes. The focus should be on nourishment rather than numbers. Restrictive dieting during pregnancy is not recommended.” Zita West

Eat the good stuff

“Eat whole foods - real food that has not been processed. Top foods include eating foods of the rainbow, which are rich in antioxidants and minerals - these include dark green vegetables, and coloured fruits, such as blueberries, peaches, sweet potatoes. Try to choose more organic products as they usually include fewer toxins and pesticides.” Dr John M. Norian

“The Mediterranean diet is wonderful to follow during pregnancy. It has been linked to reduced risk of low birth weight, small for gestational age, prematurity, and pre-term birth.” Beth Ferguson

…and avoid the bad stuff

“When you eat out at fast food places, or eat processed foods, you are consuming a lot of microplastics and chemicals. These chemicals - such as Thali, PTS or PCBs, or B pas - can disrupt your hormones. When pregnant, they can disrupt your baby or its hormonal profile.

“To help avoid these toxins, cut out snack food, processed sugars, sodas, and foods rich in sugar or simple carbohydrates " Dr John M. Noria

Eating through morning sickness

“Eating regularly throughout the day, including both meals and snacks, supports more stable blood sugar, sustained energy, and makes feeling sick easier to manage.” Chacha Miller

“It may be hard to keep food down if you’re having morning sickness, or you may be put off from a lot of foods that you usually like eating because of nausea. Find what works for you and do your best to get in a variety of nutrient-dense foods.

“Getting regular meals with protein, fat, and fibre can reduce tiredness, nausea, dizziness, and help balance blood sugar, easing the sickness feeling and helping anxiety.” Michelle Aguedelo

Nutrients

“Key nutrients such as calcium support the baby’s skeletal growth, while vitamin D helps lower the risk of preeclampsia. These nutrients work together to support the baby’s development, placental health, and mother’s overall well-being.” Chacha Miller

Supplements and vitamins

“A prenatal vitamin serves as a great foundation but should not be considered a replacement for food. Also, many prenatal vitamins don’t include all the key nutrients needed for best pregnancy outcomes, which is why getting those nutrients from food is important.

“For instance, choline is a nutrient that often gets missed because many prenatal vitamins don’t include enough of it. I call choline the ‘smart baby nutrient’ because of its crucial role in the baby’s brain development, memory, and processing speed. Choline needs to go up during pregnancy, and that’s why food sources still matter so much.” Chacha Miller

“There really isn't a one-size-fits-all for supplement use - it depends on what you are getting naturally in your diet. Some common supplements I recommend are folate, omega-3, choline, and vitamin D.” Beth Ferguson

“Aim to get your sources from food first and use supplements to supplement what you're missing. Beneficial supplements include a high-quality prenatal vitamin, DHA, and Vitamin D.” Michelle Aguedelo

“Iron should only be supplemented if levels are low, as excess iron can cause digestive issues.” Zita West

The right types of activity during pregnancy can boost your energy, sleep, and mental wellbeing, as well as easing physical discomfort. This helps prepare you, your body, and your baby for a healthy pregnancy and birth.

Aguedelo says: “Exercise in pregnancy is about supporting your circulation, boosting your mood, building strength, preparing your body for birth, and also so that you feel good.”

It’s important you choose exercise and movement that feels comfortable and safe, and that you adapt as your body changes and your baby grows.

Your exercise should not be about pushing yourself hard - it’s about gentle, regular activity to keep your mind and body healthy. Agudelo says you should benefit from 20–30 minutes of gentle to moderate movement - adjusting times and activity based on your changing energy levels.

She adds: “You may feel more tired in trimester 1 but find yourself having more energy in trimester 2 - so listen to your body and do what feels right.”

Whether you’re already active or starting from scratch, there are plenty of ways to move that support strength, flexibility, and overall comfort.

Here, our experts tell you what activity is generally safe, what to approach with caution, and how to listen to your body. They also suggest simple exercises that are often overlooked but can make a big difference.

What exercises are safe

Aguedelo says these exercises are safe and beneficial for nearly everyone:

• Walking.
• Prenatal strength training.
• Swimming.
• Prenatal yoga or Pilates classes.

She adds that pelvic floor exercises are also “super helpful.”

“Find specific prenatal fitness classes that provide appropriately modified exercises that are safe for pregnancy and can be helpful in preparing for birth.” Laura Todd

What exercises to avoid

Laura Todd, Founder and Owner at Early Bonds Therapy, gives some advice on the activities that you should avoid when pregnant:

• Steer clear of contact sports – not just the likes of boxing or judo, but also soccer or basketball.”

• Do not lie flat for too long - especially after 20 weeks - due to concerns about blood flow to your baby.“

• Stay away from sports which might lead to your overheating. If you’re worried you are a bit too hot or going a bit too far, take the talk test while exercising.”

Pregnancy brings emotional changes as well as physical ones, and looking after your mental health is just as important as caring for your body. Hormones, sleep changes, mental exhaustion, and the excitement and worry of becoming a parent can all affect your mood.

Marilyn Cross Coleman, LCSW, PMH-C, Founder, Shameless Mama Wellness, says: “Managing stress, anxiety, sleep, and support during pregnancy is not about finding the perfect balance, but more about enhancing coping strategies that you can reliably and consistently use to manage symptoms.

Do not feel guilty or blame yourself for feeling down or emotional. These worries are a usual part of being pregnant, it’s important for your and your baby’s health that they are managed."

Aguedelo says: “Being pregnant can be glorious, but for many women, it's not the happiest time in their life, and that's okay. Stress and anxiety are natural components of pregnancy.”

So, it’s important to manage your mental health and, as Agudelo adds: “Do not just try and push through.” Not ignoring issues is important not just for your health but also for your baby’s. For example, Beth Ferguson says that lack of sleep can increase the risk of gestational diabetes and pre-eclampsia.

From managing stress and anxiety to building a strong support network, this section has expert tips to help protect your emotional wellbeing.

Support and help

“Antenatal classes can help parents feel informed and confident about birth, feeding and newborn care. They are also a valuable way to build social support before baby arrives.” Zita West

“If your anxiety, low mood, or intrusive thoughts feel overwhelming or persistent, getting support early is key. Finding a supportive partner, friend, or trusted source you can speak to and work through any emotions that come up will greatly help your mental load. Prenatal groups, trusted providers, or even one consistent support person can make a huge difference.” Michelle Agudelo

“Reaching out for support from a mental health therapist, especially one who is specialised in the perinatal period, can help reduce stress and anxiety. If necessary, discuss with your doctor if medicine is needed if the stress and anxiety are so high that behavioural tools and resources are not enough to manage it.” Laura Todd

“Support is a major part of pregnancy. If you need more support in pregnancy, how can you make that happen? Sometimes you must rally the village, and sometimes you must create the village - start the conversation.” Olivia Pham

“Talking openly with a partner, friends, midwife or healthcare professional is important. If anxiety, low mood or intrusive thoughts feel persistent or overwhelming, professional support should be sought early.” Zita West

Mood boosters and stress busters

Get morning sunlight before screens - morning light sets your hormonal clock for the entire day, regulating cortisol and melatonin, key drivers of energy, mood, and reproductive health. Take a 10-minute walk outside within an hour of waking, ideally without sunglasses, to support circadian rhythm and better sleep later that night.” Dr Jamie Stanhiser

Spend at least 5 minutes each day lying or siting down in a comfortable spot in silence. No noise, no podcasts, or music - nothing. For a lot of us mums, this quiet space is the bathroom or the closet - and probably at the beginning or end of the day. This quiet time helps you refuel your mind and regulate your nervous system a little bit more. Olivia Pham

“Stop clenching your body all day. Stress causes many women to unknowingly grip their jaw, core, and pelvic floor. Over time, this constant tension can worsen pelvic pain, bladder symptoms, and painful sex. Once an hour, take one slow nasal breath and consciously relax your jaw, belly, and pelvic floor. Pelvic health requires relaxation, not just strength.” Dr Jamie Stanhiser

“The link between nutrition and mental health during pregnancy is often overlooked. When intake is inconsistent from not eating enough, going too long between meals, or missing key nutrients, it can cause low energy, poor sleep, irritability, or feeling more anxious than usual. Nutrition support not only affects the health of mum and baby, but it also significantly affects mood regulation, stress tolerance, and emotional well-being throughout pregnancy.” Chacha Miller

There are many simple and accessible techniques to regulate your nervous systems. Slow, intentional breathing and grounding exercises can bring focus back to the present and calm a racing mind. Simple meditations can quickly calm the body and prevent emotional overwhelm. Moving the body as much as possible during pregnancy is very important to maintain mental wellness. Gentle yoga, stretching, and walking can help tremendously, especially when practised consistently. Marilyn Cross Coleman, LCSW, PMH-C, Founder, Shameless Mama Wellness

Managing anxiety

During pregnancy, your brain is more sensitive to uncertainly, and common concerns can easily spiral into ‘worst case scenarios.’ If your worry is increasing - monitor thoughts and notice when they are evolving into ‘what ifs.’

When you tune into your thoughts and challenge your thinking, you can redirect your attention before the thoughts take over. It can often be helpful to ask yourself: ‘Is this a fear or a fact?’ to help calm your mind. While these tools will not necessarily eliminate stress, they can allow your mind to settle and think more clearly. Marilyn Cross Coleman

“Normalise your emotional changes - mood swings, vulnerability, and identity shifts are common and understandable. Acceptance of what's happening and changing in your life, body, and mind can be a big help.

It's okay to mourn the life you had before, and totally okay to be ecstatic about the life you are about to have - and feel both emotions at once. Try journaling, meditation, seek out a therapist, and be really kind to yourself.” Michelle Agudelo

Sleep

“Pregnancy creates physical discomfort and hormonal changes that can make normal sleep routines challenging. Pregnancy-friendly sleep hygiene practices can help to lessen disturbances in sleep. Creating a calming nighttime routine often helps calm the mind and ready it for sleep.

Minimise overstimulation before bed as much as possible and use body pillows to help reduce discomfort. Guided relaxation meditations and body scans can help as well.” Marilyn Cross Coleman,

“Treat sleep like medical care - poor sleep increases inflammation and disrupts oestrogen and progesterone balance, which are both critical for fertility and overall health. Prioritise a consistent bedtime and wake-up time. Regularity matters more than sleeping in on weekends.” Dr Jamie Stanhiser

“Get enough rest, even if that means taking naps during the day, going to bed early, and including a healthy bedtime routine to reduce disruptions during sleep.” Laura Todd

“Prioritise naps and rest when you can. Sleep is important even if you're not pregnant, and especially when you are. You may be exhausted in trimester 1 and find that sleep is easy, however, as your belly grows, supportive pillows, earlier bedtimes, and finding a comfortable sleeping position are all going to help you reduce disruptions to your sleep-in trimesters 2 and 3.” Michelle Agudelo

As your baby grows, simple practical preparations can help you feel more organised, in control, and ease some anxiety. Whether it’s getting your home ready, attending prenatal classes, or packing your hospital bag - small steps can reduce stress and make the final weeks feel more manageable.

This section covers the everyday practicalities that often get overlooked but can make a real difference. Our experts give tips ranging from simple hygiene habits to setting up your space for those early days with your baby.

Health and hygiene

Here are Zita West's simple tips for everyday safety:

• Wash hands regularly, especially when preparing food.

• Avoid handling cat litter.

• Wear gloves when gardening.

• Keep vaccinations up to date as advised by your healthcare provider.

Planning

“Complete a Postpartum Plan - it’s like a birth plan, but specifically for healing and adjusting to the new postpartum life. I find that mums to be that complete a plan instantly feel more at ease. It also acts as a conversation guide for the expecting family. You get to jumpstart those conversations you know you should have, but don’t know what to talk about.” Olivia Pham

If you have a partner, it’s never too early to discuss how to work effectively together before and after baby arrives. Division of tasks can be discussed early and negotiated before the baby is born. Let your partner know what you need now and what you anticipate you will need in the future. Marilyn Cross Coleman

Relaxing

“During the pregnancy period, there is so much that needs to get done – such as getting the home and baby's room ready, packing the hospital bag, taking birthing classes. Take these tasks one at a time and only focus on what is truly necessary.” Laura Todd

“There are so many adverts aimed towards pregnant families, making them think they need this and that device to make the baby's care easier - many that are just a waste of money. Talk with other mothers, who are also pregnant or have had children recently, to see what they found helpful and what wasn't. This can help weed out the noise of what you should and should not do or buy.” Laura Todd

Packing

Zita West gives a list of the essentials you should make sure are packed and ready to go in your hospital bag – these include:

• Comfortable clothing and nightwear.

• Toiletries and lip balm.

• Maternity pads and breast pads.

• Baby clothes and nappies.

• Important documents and a phone charger.

…and finally, the biggest benefit of being prepared

“It always helps to prepare for what's to come - take prenatal classes, pack your hospital bag, and get the home ready for your new arrival, so that when the baby comes, you can enjoy all of your time getting in those newborn snuggles.” Andrea McCollum

These organisations and charities can help you with any issues you may have, answer your questions, and point you in the right direction for support.

American Pregnancy Association - A place to get clear, trusted information and personalised guidance on every stage of pregnancy.

Mums Aid - specialist counselling and emotional support for anyone managing their mental health during pregnancy or early parenthood.

Tommy's - expert midwife‑led advice and support for pregnancy, birth, and pregnancy loss.

Pregnancy Sickness Support - for help with severe pregnancy sickness, offering practical advice, support, and a national peer network.

NCT - supports expectant and new parents with antenatal classes, feeding help, and community groups to build confidence and connection.

Maternal Mental Health Alliance - provides access to perinatal mental health support, with clear information and links to specialist services.