If you are pregnant and want to be pregnant, what your body needs most is the first priority for you. What you eat and the lifestyle you adopt for a few months before pregnancy have the greatest impact throughout the period.
A balanced diet, plenty of fluids, and physical activity are necessary to stay healthy and support the baby’s growth and development. If you are unsure where to start, you are at the right place. This guide explains what your body needs if you are getting pregnant for the first time.
- Start Prenatal Vitamins
Pregnancy makes you dull and less energetic. Give yourself a boost and take prenatal vitamins to bridge any gaps. The best prenatal vitamins are specifically designed to provide your body with what it needs during pregnancy.
Prenatal vitamins provide essential nutrients, including folic acid, iron, and calcium. These nutrients are crucial for fetal development and maternal health. These also reduce risks of birth defects, anemia, and pregnancy complications. Starting prenatal vitamins now prevents nutritional deficiencies during early pregnancy.
- Add Folic Acid
Along with parental vitamins, you should take an extra folic acid or folate supplement. These supplements help to avoid neural tube defects during early pregnancy. The doctor recommends taking at least 400 to 800 micrograms of folate per day. When you get pregnant, your provider may recommend that you take prenatal vitamins that contain a high amount of folic acid, as per your requirements.
- Eat Healthy Food
Focus on a balanced diet rather than on quick weight loss. Here are healthy food options that will be beneficial for you and your baby:
- Vegetables and Fruits: Aim for 5 servings of vegetables and 2 of fruit daily, focusing on variety (dark green, orange, etc.) for vitamins, minerals, and fiber.
- Lean Protein: Chicken, fish, eggs, beans, and tofu provide necessary iron and protein.
- Dairy/Calcium: Consume 2.5–3.5 servings of low-fat milk, yogurt, or cheese daily to help build the baby’s bones.
- Whole Grains: Oats and brown rice provide steady energy.
- Healthy Fats: Olive oil, avocado, and nuts support hormone production.
This diet varies from day to day and year to year. Visit your healthcare advisor, who will provide you a customized diet plan according to your needs.
- Do Regular Exercise
With a healthy diet, physical activity is also crucial to a healthy pregnancy. Make a habit of daily exercise. Regular, moderate exercise is recommended to improve fertility, with 30 to 60 minutes daily.
This helps to boost egg quality, regulate hormones, and reduce stress. Recommended activities include brisk walking, cycling, swimming, yoga, Pilates, and light strength training. Excessive high-intensity exercise should be avoided to prevent complications.
- Take Time to Relax and Manage Stress
Managing stress while trying to conceive is crucial for emotional well-being. This also supports fertility by regulating hormones and reducing anxiety. Key strategies include practicing mindfulness, yoga, and deep breathing, as well as maintaining a healthy, balanced routine.
In addition, with adequate sleep, and seeking social or professional support to manage the emotional journey, which is often overwhelming.
Conclusion
Preparing for your first pregnancy is as much about nurturing your body as it is about supporting your emotional well‑being. When you start prenatal vitamins early, prioritize folic acid, build a balanced diet, stay active, and manage stress intentionally, you create the strongest foundation for conception and a healthy pregnancy. These habits support hormone balance, boost fertility, and protect your baby’s earliest stages of development. By giving your body the nutrients, movement, and rest it needs, you step into pregnancy feeling empowered, prepared, and confident in the journey ahead.
