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Healthy lifestyle in pregnancy

Small, consistent choices, not perfection

A healthy pregnancy isn’t about doing everything perfectly — it’s about a handful of small, consistent choices: eating well, staying active in ways that feel good, and avoiding the things that we know carry real risk. This page brings the basics together; the related pages go deeper on each.

Eating well

ou don’t need to eat for two — it’s the quality of what you eat, not always the quantity. Aim for a varied diet built around:

  • Plenty of fruit and vegetables — at least five portions a day, in a variety of colours.
  • Starchy wholegrains as the base of meals — wholemeal bread, brown rice, oats, wholewheat pasta.
  • A source of protein at each meal — eggs, fish, lean meat, beans, lentils, tofu, dairy.
  • Healthy fats — olive oil, avocado, nuts, seeds.
  • Plenty of fluid — 1.5–2 litres a day, mostly water.

The average daily calorie increase is 150–200 calories in the first trimester and around 300 calories a day in the second and third the equivalent of an apple and a yogurt, not a second dinner.

Supplements that matter

Two supplements are recommended for almost everyone:

  • Folic acid — 400 µg daily, ideally from before conception until the end of week 12. (Higher doses for certain groups — see the Folic Acid page.)
  • Vitamin D — 10 µg (400 IU) daily throughout pregnancy. Especially important if you have a BMI over 30, darker skin, or limited sun exposure.

If you have an existing condition (such as diabetes, coeliac disease, or anaemia), your GP or midwife may recommend additional supplements — don’t add extras on your own initiative, as too much of certain nutrients (such as vitamin A) can be harmful in pregnancy. 

Staying active

Exercise during pregnancy is safe for mother and baby and is recommended in the absence of specific medical reasons not to. Regular activity:

  • Reduces back pain and pelvic discomfort
  • Improves sleep
  • Helps maintain a healthy weight
  • Reduces the risk of gestational diabetes and high blood pressure
  • May reduce the length of labour
  • Improves mood and reduces stress

Aim for around 30 minutes of moderate activity five times a week walking, swimming, prenatal yoga, Pilates or aquaerobics are all suitable for most pregnancies. Use the ‘talk test’: if you can hold a conversation while exercising, you’re working at the right intensity. If you’ve never exercised before, start with 15 minutes three times a week and build up gradually.

Avoid any activity that carries a risk of falling or being hit and from the second trimester onwards, avoid exercising flat on your back.

When to stop exercising and seek advice

Seek medical advice if any of the following occur during or after exercise

  • Excessive shortness of breath, or shortness of breath before exercise
  • Chest pain or palpitations
  • Feeling faint, dizzy or pre-syncope
  • Painful uterine contractions or preterm labour
  • Leakage of amniotic fluid
  • Vaginal bleeding
  • Excessive fatigue
  • Abdominal pain — particularly in the back or pubic area
  • Pelvic girdle pain (may require physiotherapy assessment)
  • Reduced foetal movement
  • Headache, muscle weakness, calf pain or swelling

If you have one or more of the following conditions, speak with your GP or Consultant before exercising: poorly controlled diabetes or seizures, anaemia, malnutrition or eating disorder, or any other medical condition occurring during pregnancy.

What to avoid

A short list of things that genuinely matter:

  • Alcohol — the safest amount is none.
  • Smoking and vaping — talk to your midwife or GP about stopping; help is free and effective.
  • Recreational drugs — speak confidentially to your GP if you need support.
  • Certain foods — unpasteurised cheeses, raw or undercooked meat and eggs, liver and high-dose vitamin A, high-mercury fish (shark, swordfish, marlin), and pâté.
  • More than 200 mg of caffeine a day roughly two mugs of instant coffee.

Your midwife will give you a full food-safety leaflet at your booking visit keep it handy.