Seven Healthy Practices for Expecting Mothers

How overjoyed you must’ve felt when you came to know that you were expecting. Maybe you’ve been waiting for this moment for a long time, or perhaps it was unexpected. However, now that the news is out, it’s time to start planning and making decisions to ensure a healthy pregnancy. 

As a mom-to-be, your belly size, body weight, emotions, and, most importantly, your food consumption and nutritional requirements are all in flux. And people must be giving you bits of advice regarding what to eat and how to conduct yourself during this period. 

“You’ll eat for two now.” 

“Your body needs more calories, so eat up!”

“It’s time to go cold turkey on caffeine.” 

Though they are right, separating facts from fiction is not always easy for an expecting mom. You may feel the urge to eat unhealthy foods or fear eating something that could harm your unborn baby. This, combined with the many physical and emotional changes you’re going through, can make pregnancy stressful.

So, how can you take the proper steps to ensure a healthy pregnancy? Here are some tips that you can follow throughout your pregnancy: 

It is important to know as much as possible about your pregnancy and the changes you will experience in your body. Educate yourself about the warning signs of complications so that you can spot them early and take the necessary steps to ensure your safety. 

Additionally, learn about birth injuries. It is a very real and unfortunate phenomenon that many mothers face. It occurs when the baby is injured during birth due to medical negligence and can cause lifelong impairments. In such cases, you need to seek the services of a birth injuries law firm that can provide legal support and ensure that you and your baby receive proper compensation.

  • Eat a Balanced Diet 

You don’t need to ‘eat for two’ while pregnant because your baby only needs an extra 340 to 450 calories per day, depending on the stage of pregnancy. Eating a balanced diet full of proteins, whole grains, fruits, and vegetables is the best way to ensure you get all the nutrition you need for the healthy growth of your baby.  

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Avoid certain foods like unpasteurized milk, raw eggs, or meat. These foods may contain harmful bacteria, which can have severe consequences. Also, limit your caffeine intake to 200mg per day, as the National Health Service (NHS) recommends, and avoid or cut down on alcohol consumption. 

If you’re having cravings, replace them with a healthier alternative. Your doctor can help you plan a diet that suits your dietary needs.

  • Get Adequate Rest 

Do you often feel out of breath or too tired to move around? That’s normal during pregnancy, especially during the first trimester, but don’t let it get to you. Just allow yourself to rest more and take it easy. 

Ideally, as a soon-to-be-mom, you need at least 8 hours of sleep per night. If that’s impossible, try to take a few naps during the day. It will enable your body to recharge and rejuvenate so that you have enough energy to carry on with your everyday tasks. And since your body is going through so many changes, it’s important to meditate and practice relaxation techniques like deep breathing to help keep your stress levels at bay.

  • Exercise Regularly 

Your body is growing a little human. It’s not something to take lightly, and it isn’t a time to skimp on exercise. Regular physical activity during pregnancy can help reduce back pain, improve your posture and mood, build your stamina for labor and delivery, and support your baby’s development. 

Maintaining a safe and comfortable exercise routine with low-impact activities like walking, swimming, or prenatal yoga is essential. However, consult your doctor before starting any new exercise routine.

  • Stay Hydrated

Drink a lot of water during pregnancy; it’s something you should not avoid at all. Staying hydrated helps keep your body temperature in check, prevents dehydration, and energizes you throughout the day. Plus, your body needs water to produce amniotic fluid that protects and cushions your baby in the womb.

According to the Institute of Medicine, pregnant women must drink at least 8 to 12 glasses of water daily to keep their bodies and baby healthy. Use a refillable water bottle to help you stay on track and chug that H2O. If you find plain water boring, add fresh fruits for flavor for a refreshing twist.

  • Keep Up with Regular Checkups 

As a pregnant woman, your body grows and changes faster than usual. And it’s not just the physical changes; it also affects your mental health. Unfortunately, many expecting mothers are unaware of the various tests and screenings they should undergo throughout their pregnancy. Or worse, they take it casually and choose to ignore it.

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It’s important to remember that regular checkups with your doctor are important. It will ensure that you and your baby stay healthy and help you spot any irregularities or abnormalities early on. Your doctor can also help you stay on top of your baby’s development and answer any questions regarding your pregnancy.

  • Connect with Other Expecting Mothers 

Whether you’re six weeks in or six months, it always helps to connect with other expecting mothers and learn from each other’s experiences. After all, they are the only ones who understand what you are going through. 

Connecting with other moms-to-be can also provide a strong support network to help you cope better during these nine months. Reach out to friends or family members who are also expecting and join online pregnancy-related communities. Be sure to ask questions and talk openly about your worries to gain meaningful insight into staying healthy during this special time.


You’ll soon give life to a new little human, which will be a miraculous experience. Hence, you must take extra care of yourself during this time to grow a healthy baby. So, eat well, drink plenty of water, stay active, and take rest every day. Most importantly, connect with other expecting mothers for support and schedule regular prenatal visits with your doctor to ensure a successful and healthy pregnancy.