The Impact of Lifestyle Choices on Prenatal Care

Published by Taylor Smith on October 19, 2026

Staying Active

Regular physical activity offers many benefits during pregnancy. For most women with uncomplicated pregnancies, moderate exercise is safe and encouraged. Your prenatal care specialist will tell you how often you should exercise based on your age, weight, and stage of pregnancy.

Walking, swimming, stationary cycling, and prenatal yoga are excellent options. Activities that carry a high risk of falling or abdominal injury, such as contact sports, skiing, and horseback riding, should be avoided. Women who have certain medical conditions may need to modify or limit exercise, so you should discuss your activity plans with your healthcare provider before beginning or continuing a routine.

Eating Healthy

Proper nutrition is the foundation for your baby’s growth and development. A balanced diet supplies the vitamins, minerals, and energy your body needs to support a healthy pregnancy. Consume between 340 and 450 calories per day during the second and third trimesters, so focus on nutrient quality rather than quantity.

A nutritious prenatal diet should include:

Folic acid: Daily intake helps prevent neural tube defects affecting the brain and spine.
Iron: This mineral supports increased blood volume and helps prevent anemia.
Calcium and vitamin D: These nutrients help build your baby’s bones and teeth.
Protein: Lean meats, eggs, beans, and nuts support tissue growth.
Fruits, vegetables, and whole grains: These foods provide fiber and essential vitamins.

Certain foods carry risks during pregnancy. Avoid fish high in mercury, such as shark, swordfish, and king mackerel, as well as unpasteurized dairy products and raw or undercooked meat, eggs, and seafood. Limiting caffeine is also advised; your provider may also recommend a prenatal vitamin to help fill any nutritional gaps.

Avoiding Substances

No amount of alcohol is considered safe during pregnancy. Drinking alcohol can lead to fetal alcohol spectrum disorders, which may cause lifelong physical, behavioral, and learning difficulties. Smoking (and secondhand smoke) increases the risk of miscarriage, preterm birth, low birth weight, and sudden infant death syndrome.

Marijuana, opioids, and other recreational drugs can affect fetal brain development and may cause withdrawal symptoms in newborns. Even some prescription and over-the-counter medications may be unsafe during pregnancy. If you currently use any of these substances, your healthcare provider can offer confidential support and resources to help you stop safely.

Managing Weight

Gaining an appropriate amount of weight supports your baby’s growth and reduces your risk of complications. Recommended weight gain depends on your body mass index (BMI) before pregnancy. Your OB-GYN will tell you what recommended weight gain range you fall in.

Gaining too much weight can increase the risk of gestational diabetes, high blood pressure, and a difficult delivery. It can also make postpartum weight loss more challenging. Gaining too little weight may contribute to preterm birth and low birth weight. Pregnancy is not an appropriate time for dieting, but combining balanced nutrition with regular activity can help you stay within a healthy range.

Get Prenatal Care

Prenatal appointments allow your provider to track your baby’s development, screen for potential complications, and address your questions and concerns. Early and regular care is strongly associated with healthier outcomes for both mother and baby. If you are pregnant or planning a pregnancy, schedule an appointment with a qualified healthcare provider.