Staying Healthy during Pregnancy

Melissa Ann Camuti

Congratulations! You are expecting a new baby and taking take of yourself is more important than ever. We’re sharing a few tips to stay healthy during this exciting time to enjoy your pregnancy. 

  1. Nutrition 

             During this special time, the foods you eat also help fuel your body and the baby’s development. Cooking nutritious meals and snacks to have a well-balanced diet will go a long way and help your pregnancy, development of the baby and your delivery. 

A well-balanced pregnancy diet includes:

  • protein

  • vitamin C

  • calcium

  • fruits and vegetables

  • whole grains

  • iron-rich foods

  • adequate fat

  • folic acid

Be sure to stay hydrated and drink plenty of water throughout the day! Set alarms throughout the day if you tend to forget. 

  1. Foods to Avoid

There are several foods your body may crave but these foods can be dangerous for you and baby. Protecting you and baby from bacteria, such as listeriosis, is important to remember when choosing the right foods. Make sure all milk, cheese and juice are pasteurized. Avoid meat from the deli counter or hot dogs unless they are thoroughly heated. Do not eat meat or seafood that is undercooked. And avoid smoked seafood. If you have allergies or a family history of allergies, consult your doctor about foods to avoid. 


  • Avoid seafood high in mercury such as mackerel, bigeye tuna, swordfish, shark

  • Avoid raw fish or shellfish: sushi, sashimi, ceviche, oysters, clams

  • Avoid undercooked meat such as deli meat, hot dogs, or undercooked eggs

  • Avoid access caffeinated beverages

  1. Prenatal Vitamins

In addition to making healthy food choices, your doctor will recommend you to take a prenatal supplement such as a prenatal vitamin with folic acid. Take this vitamin everyday to ensure your baby is getting all the nutrients and minerals he or she needs. Pregnant women need more of these nutrients than women who are not pregnant. If you aren’t sure which prenatal vitamins to take, ask your doctor for recommendations specific to your needs. 

  1. Exercise 

There are so many benefits to staying active during your pregnancy with doctor’s approval. Daily exercise can boost your mood, improve your sleep 

But don’t overdo it. Keep it light with prenatal yoga, daily walks, or lightweight exercise videos. Getting outdoor nature time in the sunshine and fresh air also helps boost Vitamin D. This helps boost your mood. 

Always remember to listen to your body. If something does not feel right while exercising or resting, consult your doctor. 

  1. Stay connected

             Call your family and friends for continuous support throughout your pregnancy journey. Building your support system of your closest loved ones is important for your mental wellness. Chat on the phone or spend some time connecting online. Seeing their smiles and faces always puts people in good spirits.