Nicole Grant is a registered dietitian and health coach who specializes in nutrition for metabolic health. She completed her undergraduate studies in Food and Nutrition at San Diego State University and her dietetic internship through the University of California San Diego’s medical system. Nicole enjoys blending her experience in clinical nutrition, preventative care, and mindfulness strategies to counsel clients, write evidence-based articles, and consult on all things nutrition to help people live better, longer lives.

There’s growing evidence that suggests that the environment a baby experiences in the womb can impact its health years or even decades after birth. The quality and quantity of nutrients consumed by the mother can affect the baby’s glucose regulation and lipid profiles, and her metabolic characteristics can actually influence gene regulation in the baby. 

To ensure the best health outcome for you and your kid-to-be, consider integrating these healthy habits throughout your pregnancy!

Morning sickness and pregnancy cravings aside, focusing on whole, minimally-processed foods makes it easier to consume an assortment of vital nutrients and micronutrients. A better-quality diet has been associated with improved child neurodevelopment, positive fetal growth, and the overall health of both mom and baby.

If you focus on making whole foods foundational to your diet, then you generally don’t have to worry about occasionally indulging in things like pizza or ice cream and pickles, which can still be a part of your pregnancy journey. Creating a balanced approach of nutrient-dense as well as indulgent foods can help you feel confident that you are getting the nutrition you and your baby need while also relaxing and enjoying guilt-free meals from time to time. 

Starchy and non-starchy vegetables, such as carrots, cucumbers, bell peppers, and sweet potatoes

Full-fat dairy, such as yogurt and cheese

Minimally-processed whole grains, such as quinoa, rice, barley, and millet

#2. Incorporate Fatty Fish into Your Nutrition Routine

Fatty fish and seafood provide valuable nutrients, namely in the form of DHA and vitamin D. For optimal benefits, aim to consume these foods at least two to three times per week.

Docosahexaenoic acid (DHA), a type of omega-3, is an essential fatty acid that assists in brain development and positive pregnancy outcomes, including a healthy birth weight and reduced risk of preterm delivery. 

Additionally, vitamin D levels in mothers — along with many other nutrients — have been shown to decline as pregnancy progresses due to increased demands from the baby. Luckily, eating fatty fish helps maintain appropriate levels of vitamin D, which, in turn, lowers the risk of pregnancy complications. Moreover, vitamin D levels of at least 30 to 40 ng/ml have been linked to decreased cases for attention deficit disorders and autism in children.

Some options for fatty fish — that are also low in mercury — include:

If fish and seafood are not part of your diet, consider speaking with your health care practitioner on whether an omega-3 supplement is right for you. 

Folate plays a significant role in the formation and integrity of DNA. In pregnancy, it is also associated with positive fetal growth, full-term pregnancies, brain and neural tube development, and even fetal heart development. 

Furthermore, folate levels in pregnancy can have lasting impacts on a child. One study showed that higher levels of serum folate in mothers were associated with longer telomere lengths in their babies, correlating with cellular health, aging, and longevity later in life. 

The American College of Obstetrics and Gynecology recommends that pregnant women get 600 mcg of folate or folic acid per day. While you can use prenatal vitamins to achieve this, obtaining the majority of your folate needs from whole foods is ideal since you will get a wider variety of usable folate that, along with complementary micronutrients, is better-absorbed by the body.

Choline is responsible for maintaining cellular membranes, fetal growth, and brain development. It is often under-recognized, but becomes even more essential during pregnancy. In one study, mothers who increased their choline intake to about 900 mg per day had infants who demonstrated faster processing speeds and reaction times.

There are a lot of positives to movement during pregnancy. It feels good, it gets you out of the house, it can be a way to socialize, and it creates metabolic benefits for you and your baby throughout pregnancy, labor, and delivery.

Consistent exercise is associated with improved insulin sensitivity, lower risk of preeclampsia and other complications, and unique benefits to the baby, like increased amniotic fluid levels and better viability of the placenta (the nutrient source for baby). Studies have also shown that general exercise, along with Pilates and more specific types of exercise, was linked to shortened active labor times, lower labor pain intensity, and better maternal satisfaction of the labor process.

The American College of Obstetrics and Gynecology recommends that women with low-risk pregnancies should get at least 150 minutes of moderate-intensity aerobic activity every week. 150 minutes may seem like a lot, so try to start small — even 10 minutes of exercise broken up throughout the day can really add up. Walking, prenatal yoga, or even a light jog are just a few ways to incorporate exercise into your weekly routine. Swimming is another low-impact option that can help build strength and endurance without putting too much strain on your body. 

In addition to cardio, resistance training can also be beneficial. Research has shown that resistance training in pregnant women with gestational diabetes can reduce fasting glucose levels, lower 2-hour post meal levels, and reduce the risk of macrosomia (excessive weight in a newborn).

With that being said, pregnancy is not the time to introduce new or intense weight lifting into your fitness regime. However, it is healthy (and recommended) that you continue doing cardio and resistance training, as long as it is safe to do so. Of course, as with all things pregnancy, please make sure that you are continuously collaborating with your health care practitioner on a safe and effective exercise program that’s right for you.

As many of you pregnant mamas know, sleep can be quite the challenge while pregnant — whether it’s getting up to pee for the millionth time, restless leg syndrome, getting jabbed in the ribs right as you’re about to drift off into deep sleep, or the infamous pregnancy insomnia that always strikes at the worst times.

Sleep disruptions are inevitable in pregnancy, however, doing what you can to get those extra Zs in can result in better glycemic control (or a lower risk of gestational diabetes and blood sugar issues) and serve as the catalyst for other healthy behaviors as more sleep can give you more energy to exercise or focus on making healthy food choices.

To enhance the quality (and hopefully quantity!) of your sleep, try following these tips:

Stop eating around 2 to 3 hours before bedtime, and consider avoiding dinners that are spicy, caffeinated, and/or acidic in order to reduce symptoms of heartburn.

Prioritize sleep as much as possible early in your pregnancy. A good night’s rest becomes progressively harder the further along you are.

Get comfortable! Consider investing in a pregnancy pillow and sleep on your side, which generally helps with blood flow.

Maintain good sleep hygiene by sleeping in a dark, cool room, limiting electronics and blue light before bed, and sticking to a consistent bedtime as often as you can.

If you’re starting to see a common theme here, you are correct! Nutrition, sleep, exercise, and stress are all interconnected. For instance, chronic sleep loss can result in increased stress and inflammatory responses in the body, so a part of regulating your stress levels is focusing on positive sleep habits. 

Taking a walk outside can also be a great way to pack a number of healthy habits into one activity. It’s a form of exercise and a source of vitamin D, which, together, can aid in stress relief. Another useful tactic is engaging in mindfulness, such as through mindfulness-based yoga or other mindfulness-based practices that can reduce perceived stress and pregnancy-related anxiety.

As moms and moms-to-be, we already have a million things to juggle and think about, so don’t stress about being perfect with all of your healthy habits. Instead, take small, realistic steps that make you feel good and work within your lifestyle. Even one tiny change can have huge advantages for both you and your future baby.

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Healthy Habits for Expecting Mothers

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