8 Easy Lifestyle Changes for a Healthy Pregnancy

When you focus on your health right now, you’re building a strong foundation for your baby’s growth. These eight tips will help you pick up the right habits so you can feel safe and ready for what’s ahead.

1. Visit Your OB-GYN Early

Calling your doctor for an appointment is the best first step for a healthy pregnancy. These early visits help catch any health issues before they become real problems. It’s also the best time to check if your vaccinations are up-to-date and to talk about any medicine you’re taking right now.

According to Dr. Ryan Arbie Bueno-Gusilatar, an OB-GYN and Perinatologist at Asian Hospital and Medical Center and Perpetual Help Medical Center, getting a work-up involves an assessment of the anatomic reproductive system through an OB-GYN visit and an ultrasound.

On your first visit, your doctor will look at your medical history and do a physical check. Think of this work-up as a necessary step to keep you safe. “Through this, we will be able to know if the couple has risk factors, which may cause complications. Sinusuri rin natin ang kanilang metabolic health," says Dr. Bueno-Gusilatar.

2. Maintain a Healthy Weight

Staying at a weight that’s right for your body helps you keep your energy up and lowers the risk of health problems. Your doctor will help you understand how much weight gain is usual for each stage.

Based on the DOST-FNRI’s Philippine Dietary Reference Intakes (PDRI), you usually don’t need extra calories in your first trimester. However, once you reach your second and third trimesters, you should aim for about 300 extra calories a day to support your baby’s growth. If you need inspiration on what to cook, you can check out these meal plan ideas to help you stay on track.

You can also ask your doctor what weight range fits your height and build. Staying within their guidelines supports your heart and helps you move more comfortably as your belly grows.

3. Eat Balanced Meals

Good food is the building block for your baby’s development. Dr. Bueno-Gusilatar explains that while there is no single diet that fits everyone, she recommends starting with whole foods. This helps you reduce your intake of high-carbohydrate and high-gluten foods, which can cause metabolic diseases.

Choosing fresh, local ingredients from the market is a great way to get the nutrients you need. Focus on these essentials to support healthy growth:

• Eat plenty of protein, such as eggs, lean meat, and beans, to help your baby’s tissues grow.
• Include calcium-rich foods like small fish or milk to support your baby's bone growth and keep your own teeth strong.
• Load up on green leafy vegetables to help prevent anemia and stay energized.

4. Support Your Body with the Right Vitamins

Support your body with nutrient-rich food and doctor-recommended vitamins to give your baby the best start in life.

Women don't always need to take supplements like multivitamins, minerals, and antioxidants if they can get the nutrients naturally from food. However, Dr. Bueno-Gusilatar recommends two essentials if you’re planning for a baby.

“For those trying to get pregnant, we encourage intake of folic acid and vitamin D, which you can get from sunlight,” she says. Folic acid is very important in the early weeks to help your baby's brain and spine develop correctly.

She also cautions against using unauthorized herbal supplements in the market. Dr. Bueno-Gusilatar reminds you that “not only are they dangerous, they are also costly.” Always ask your OB-GYN what’s best for you.

5. Stay Active if Your Doctor Allows It

Maintaining an active lifestyle helps you manage the physical demands of carrying a baby. It also boosts your mood and helps you sleep better at night.

According to the American College of Obstetricians and Gynecologists (ACOG), you should aim for about 150 minutes of moderate exercise every week. A good way to tell if you’re moving at the right pace is the "talk test"—you should be able to talk normally, but not have enough breath to sing.

If you’re just starting, you can begin with 5 or 10 minutes a day and slowly work your way up. Here are some safe ways to move:

• Try brisk walking around your neighborhood for 30 minutes to keep your heart healthy.
• Consider swimming if you want a low-impact workout that’s gentle on your joints.
• Practice prenatal yoga to stay flexible and learn breathing techniques for labor.
• Always avoid any physical activity where you might slip, fall, or get bumped in the belly.

6. Avoid Harmful Substances

To protect your baby’s developing heart and brain, cut out certain habits that can cause complications. These include:

•    Stop using tobacco or vaping, as these limit the oxygen your baby receives.
•    Avoid drinking any amount of alcohol to prevent birth complications and low birthweight.
•    Limit your caffeine intake to about one to two mugs of coffee or two cups of tea a day. The NHS-UK notes that you shouldn’t have more than 200mg of caffeine, which is roughly the amount in two mugs of instant coffee.

7. Practice Food Safety

Knowing which foods to avoid reduces your risk of infections like Listeria and Salmonella. To keep your meals safe, the US Centers for Disease Control and Prevention (CDC) recommends that you:

•    Steer clear of raw food like kinilaw or undercooked steaks to avoid harmful bacteria. 
•    Avoid unpasteurized dairy products like certain raw milks or cheeses that aren't labeled as "pasteurized."
•    Skip high mercury fish like shark or swordfish. Stick to safer local options like galunggong or bangus.

Be cautious with unripe papaya as well. According to Healthline, while ripe papaya is safe, you should be careful with the green or semi-ripe kind. The white sap or "latex" in unripe papaya can act like the hormones that start labor, which might cause early contractions. To be safe, stick to the fully ripe, yellow fruit.

Remember to always wash your hands and keep your kitchen clean while cooking to stay safe from germs.

8. Rest, Hydrate, and Manage Stress

Taking time to rest and accepting help from others is key to a healthy pregnancy.

Growing a baby is hard work, so your body needs extra care and patience. You’ll feel more energized and balanced when you:

• Drink about eight to 10 glasses of water a day to stay cool in the hot Philippine weather and prevent dehydration.
• Try to get 7 to 9 hours of sleep each night to help your body recover.
• Take short naps when needed and listen to your body.
• Practice deep breathing or listen to calming music to lower your stress levels.

Your mental health is just as important as your physical health. It’s typical to feel a mix of joy, worry, or even sadness during this time. If you feel overwhelmed or down for more than a couple of weeks, consult your doctor or a counselor. Remember, you don’t have to do this alone; asking for help from family and friends is a sign of a strong and loving parent.

Your Journey to a Healthy Pregnancy Starts Now

By committing to these eight lifestyle changes, you’re already creating a strong foundation for a healthy pregnancy. You don’t have to do everything perfectly—small, consistent steps make a real difference over time. When you focus on your health each day, you’re supporting your little one’s growth in the best way possible.

Looking for more advice? Connect with other parents on the ParenTeam Moms and Dads Facebook group and ask the community about their tips for a healthy pregnancy.

By Trina Yap-Sotto. Updated and expanded by ParenTeam Philippines.

Trina is a wife, a full-time mom to two boys, and a Vinyasa, Prenatal, and Postpartum Yoga teacher. A yoga student since 2003, she is a believer in mindfulness and a consistent “off-the-mat” yoga practice. Before becoming a yoga teacher and a full-time mom, Trina enjoyed a 14-year career in broadcast media. When she’s not on her mat or doing chores, you’ll likely find her experimenting in the kitchen.

The views and opinions expressed by the writer are his/her own, and do not state or reflect those of Wyeth Nutrition and its principals.