Healthy Eating and Exercise During Pregnancy

A healthy pregnancy starts with nourishing your body and staying active. Eating well and engaging in safe exercises can improve your energy levels, support your baby’s development, and help you feel your best throughout pregnancy. 

Healthy Eating During Pregnancy: What to Include in Your Diet

Your body’s nutritional needs increase during pregnancy to support your growing baby. A well-balanced diet should include a mix of essential vitamins and nutrients.

1. Key Nutrients for a Healthy Pregnancy

• Folic Acid: Supports brain and spinal cord development (found in leafy greens, legumes, and fortified cereals).
• Iron: Prevents anaemia and supports oxygen transport (found in red meat, lentils, spinach, and eggs).
• Calcium: Essential for strong bones and teeth (found in dairy products, tofu, and almonds).
• Omega-3 Fatty Acids: Supports brain and eye development (found in salmon, flaxseeds, and walnuts).
• Protein: Supports baby’s growth and tissue repair (found in lean meats, fish, beans, and dairy).
• Fibre: Helps prevent constipation (found in whole grains, fruits, and vegetables).

2. Foods to Avoid During Pregnancy

• Raw or undercooked meats, eggs, and seafood (to prevent foodborne illnesses like listeria).
• Soft cheeses and unpasteurised dairy (risk of bacterial infections).
• High-mercury fish (such as shark, swordfish, and mackerel).
• Excessive caffeine (limit to under 200mg per day, about one cup of coffee).
• Alcohol (completely avoid, as it can harm baby’s development).

3. Managing Pregnancy Cravings and Morning Sickness

• Choose nutritious alternatives to unhealthy cravings (e.g., fruit instead of sugary snacks).
• Eat small, frequent meals to manage nausea.
• Stay hydrated to prevent dehydration from morning sickness.
• Include ginger or peppermint to soothe an upset stomach.

Exercise During Pregnancy: Staying Active Safely

Regular exercise during pregnancy can help improve mood, boost energy levels, support healthy weight gain, and prepare your body for birth.

1. Safe Exercises for Pregnancy

• Walking: A great low-impact option for all fitness levels.
• Swimming and Water Aerobics: Relieves joint pressure and provides full-body movement.
• Antenatal Yoga and Pilates: Improves flexibility, strengthens core muscles, and reduces stress.
• Strength Training (Using Light Weights or Resistance Bands): Helps maintain muscle tone and posture.
• Pelvic Floor Exercises (Kegels): Supports bladder control and prepares for labour.

2. Exercises to Avoid During Pregnancy

• High-impact sports (such as contact sports or activities with a high risk of falls).
• Heavy weightlifting or exercises that strain the abdominal muscles.
• Intense core workouts (such as crunches and sit-ups after the first trimester).
• Hot yoga or strenuous workouts in high heat (risk of overheating and dehydration).

3. Tips for Exercising Safely

• Listen to your body – avoid overexertion and rest when needed.
• Stay hydrated and wear comfortable, supportive shoes.
• Avoid lying flat on your back for extended periods after the first trimester.
• If you experience dizziness, pain, or contractions, stop exercising and consult your doctor.

The Importance of Maintaining a Healthy Weight

Gaining the right amount of weight during pregnancy is essential for your baby’s development. Weight gain recommendations depend on your pre-pregnancy BMI:

• Underweight (BMI <18.5): Gain 12.5–18 kg
• Normal weight (BMI 18.5–24.9): Gain 11.5–16 kg
• Overweight (BMI 25–29.9): Gain 7–11.5 kg
• Obese (BMI ≥30): Gain 5–9 kg

Your doctor will provide personalised guidance to help you maintain a healthy weight throughout pregnancy.

Nourish Your Pregnancy with Evidence Based Support

Eating well and staying active during pregnancy can help you feel strong, energised, and ready for birth. Dr. Basu provides personalised nutrition and fitness advice to support you at every stage of pregnancy.

Book an appointment today to discuss your pregnancy health plan and receive tailored recommendations.