Your Healthy Pregnancy

Keeping yourself and your baby healthy during pregnancy starts with 3 steps: eat well, stay active and ask for support.

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These resources contain evidence-based health advice, along with tips to help you and bub stay healthy during pregnancy.

Three steps to a healthier pregnancy and bub

Nutrition Eat nutritious food to help your baby develop.

Physical activity Prepare your body for labour and recovery.

Wellbeing Reach out if you need support.
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Keeping healthy during pregnancy starts with a few simple steps.

First, eat plenty of nutritious food to help your baby develop. Foods rich in iodine, folate, iron, protein, calcium and vitamins D and B12 are great power foods for pregnancy. Don’t drink alcohol, and limit high fat and sugary foods and drinks. And remember, eating for two during pregnancy is a myth!

Staying active helps prepare your body for labour and recovery. Aim for 30 to 60 minutes of activity most days. Activities like walking, light resistance exercises, and swimming are a great start. Always listen to your body and drink plenty of water.

Finally, know that everybody responds differently to changes during their pregnancy. So, reach out if you need support. This could be your partner, family, friends or healthcare professional.

To learn more about your healthy pregnancy visit health.gov.au.

Nutrition

Eat plenty of nutritious food to help your baby develop. Foods rich in iodine, folate, iron, protein, calcium and vitamins D and B12 are great power foods for pregnancy.

Eating for 2 in pregnancy is a myth. In the second and third trimesters you may need some extra food to provide nutrients for the growth of your baby. Eating a little more vegetables, lean protein and wholegrains each day is all you’ll need. For example, 1.5 wholegrain sandwiches with salad and protein (such as a hard-boiled egg).

Don’t drink alcohol, and limit high-fat and sugary foods and drinks.

For more tips and foods to avoid, read our Nutrition advice during pregnancy.

Physical activity

Staying active can help prepare your body for labour and recovery.

Aim for 30 to 60 minutes of activity most days and aim to make your heart beat faster. Activities like brisk walking, light resistance exercises and swimming are a great start.

Most people can continue their pre-pregnancy activities with some changes as pregnancy progresses.

Always listen to your body and drink plenty of water.

For more, read our Physical activity advice during pregnancy.

Wellbeing

Everybody responds differently to changes during their pregnancy. So, reach out if you need support. This could be to your partner, family, friends or your healthcare professional.

Changes in blood pressure, blood sugar and hormone levels can make you feel more tired.

Getting enough sleep is important for your physical and mental health.

Some days you may feel full of energy, some days you might feel a bit low. When having a low day, take care of yourself – go for a short walk or catch up with a friend. If you’re feeling low for more than a few days, talk to your health professional.

Read more tips for supporting someone who is pregnant.

Authorised by the Australian Government, Canberra.