How to Have a Healthy Pregnancy

How to Have a Healthy Pregnancy

Last update: 27 December, 2022

Many situations in life require only common sense to solve. So if we ask ourselves how to have a healthy pregnancy, the most sensible response is: by applying healthy lifestyle habits.

In addition to the application of common sense, we must look for qualified information. This article is based on recommendations given by the Spanish Society of Pediatrics (SEGO).

The first thing that you should do to have a healthy pregnancy is see your doctor for a general examination. This is a good time to review your lifestyle, any medication you are currently taking and catch up on your vaccines.

There’s also another key recommendation: weight control. Keep in mind that going above or below your appropriate weight can be harmful to your pregnancy. If you are worried about your weight, consult a professional.

During pregnancy it is natural to gain some weight. The recommended weight gain is between 10-15 kilograms. This is a variable that you can control with your doctor as part of a care program that you will carry out during this special stage.

How to Have a Healthy Pregnancy

Exercise is vital. Move!

Exercise will help you tone and strengthen muscles. It will also alleviate the psychical burden of pregnancy. According to the recommendations of members of the Spanish Society of Pediatrics, pay attention to the demands your body makes.

Don’t overdo it, especially if you didn’t exercise a lot before getting pregnant. It is wise to avoid rigorous exercise plans if you’re not used to a high level of physical activity.

Yoga is recommended in order to keep fit. Regardless of the type of exercise you decide to do, you should talk to a qualified physical trainer about your condition. Avoid potentially dangerous sports such as diving, water skiing and contact sports.

How to Have a Healthy Pregnancy

Healthy food

What you eat is what your baby eats. During pregnancy, your baby’s only source of nutrition comes from you. You might have heard the common phrase “you must eat for two.” This phrase isn’t particularly true according to SEGO. After giving birth you might find it difficult to lose excess weight gained during your pregnancy.

Many women end up adopting the healthy eating habits they followed during pregnancy for the rest of their lives.

If you improve little by little, adopting healthy habits voluntarily and consciously, you will be able to give your little one the best of you.

If you take into account the following simple nutritional recommendations provided by SEGO, both you and your baby will experience the benefits.


It is essential to have a calcium rich diet because the baby’s bones begin to form between the fourth and sixth week of pregnancy. Milk is a great source of calcium.

Broccoli, canned sardines (including spines), soy products, sesame seeds and dairy products are also healthy sources of calcium.

It is important to take into account the quality and quantity of your dairy intake since certain dairy also has high fat content.


Along with calcium, proteins are another important element of a healthy diet. It is of great importance to the growth of your baby.

Try to consume three servings of protein per day. Fresh fish, boiled eggs, roasted meat, pasteurized cheese and soy are all excellent sources of protein.

Vitamins and supplements

Try to eat at least five servings of fruits and vegetables per day. They will provide you with vitamins, minerals and fiber.

In addition, supplementing a healthy diet with vitamins can also give you the peace of mind that both you and your baby are receiving the needed nutrients.

It is important to make sure that the vitamins you are taking are recommended for pregnant women. Some preparations are not suitable during this stage.

Health professionals recommend taking 400 micrograms of folic acid daily during the first 12 weeks of pregnancy. Folic acid contributes to the healthy development of the baby’s spinal cord.


It is important to have four or five servings of carbohydrates a day. Rice, pasta, potatoes and whole-wheat bread are a few healthy examples.

Carbohydrates give you energy. Eating whole grain bread, pasta and brown rice is even more beneficial because they also contain fiber. Fiber helps relieve constipation, a common discomfort during pregnancy.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.