Nutrition and exercise during pregnancy: how to feel good for 9 months

Irene · May 30, 2026 · 9 min

During pregnancy, two habits make more of a difference than a thousand supplements: eating well and moving regularly. You don't need extreme diets or athlete-level workouts — you need balance. In this guide we look at what to put on your plate and how to stay active safely, trimester after trimester.

Important note: every pregnancy is different. Everything you read here should always be discussed with your doctor or midwife, who know your medical history. Consider this article a starting point, not a substitute for professional advice.

Part 1 — Nutrition

The myth of “eating for two”

It's the most repeated phrase — and one of the most misleading. During pregnancy you don't need double the calories, but better food quality. Caloric needs rise little in the first trimester and only moderately (about 300-450 kcal more per day) in the second and third. The right message isn't “eat for two”, but eat twice as well.

The key nutrients

Folic acid (folate): essential even before conception and in the first trimester to prevent neural tube defects. Often prescribed as a supplement; found in leafy green vegetables, legumes, citrus fruits.
Iron: blood volume increases and more iron is needed to avoid anaemia. Lean meats, legumes, green vegetables; pair it with vitamin C (citrus fruits, peppers) which improves its absorption.
Calcium and vitamin D: for your bones and the baby's. Dairy products, fortified plant-based drinks, fish; vitamin D helps fix it.
Omega-3 (DHA): important for the development of the brain and eyes. Oily fish low in mercury, nuts, flaxseeds.
Protein: the building blocks for tissue growth. Spread it across your meals: well-cooked eggs, legumes, meat, fish, dairy.
Fibre and water: constipation is common during pregnancy. Whole grains, fruit, vegetables and at least 1.5-2 litres of water a day help a lot.

Foods to avoid (or limit)

Some foods increase the risk of infections (toxoplasmosis, listeriosis, salmonella) or contain substances that are not recommended. In general, avoid or limit:

Raw or undercooked meat and fish (tartare, carpaccio, sushi), and uncooked cured meats if you aren't immune to toxoplasmosis.
Fish high in mercury (swordfish, large tuna, shark).
Unpasteurised dairy products and cheeses, soft cheeses with mould.
Raw eggs and preparations that contain them (some mayonnaises, custards).
Fruit and vegetables that haven't been washed thoroughly.
Alcohol: none. There is no safe threshold during pregnancy.
Caffeine in moderation (generally it's advised to stay well below 200 mg a day, roughly one or two small cups): coffee, tea, chocolate, some soft drinks.

The golden rule: wash well, cook well, choose safe products and, when in doubt about a specific food, ask your doctor.

Managing nausea and cravings

In the early months, nausea can make it hard to eat “by the book”. It's fine to adapt: small, frequent meals, dry foods when you wake up (crackers, rusks), ginger, avoiding strong smells. Cravings aren't a problem if satisfied with common sense: what matters is the weekly average, not the occasional slip.

Part 2 — Exercise

Why moving is good (for you and the baby)

Barring medical contraindications, physical activity during pregnancy is recommended, not just permitted. The benefits are tangible:

Improves mood and sleep and reduces anxiety and stress.
Relieves back pain and the lower-back aches typical of pregnancy.
Helps to manage weight and reduce the risk of gestational diabetes and hypertension.
Builds greater stamina ahead of labour and a faster postpartum recovery.
Improves circulation and reduces swelling and fluid retention.

How much and which activities

International guidelines generally indicate around 150 minutes a week of moderate activity for uncomplicated pregnancies — but the number matters less than consistency and listening to your body. The most suitable activities:

Walking — the simplest and most accessible, in any trimester.
Swimming and water aerobics — water takes the weight off your joints and back: ideal especially later on in the months.
Prenatal yoga and pilates — mobility, breathing, pelvic floor; choose classes specific to pregnancy.
Stationary bike — safe cardio, no risk of falls.
Pelvic floor exercises (Kegels) — valuable for childbirth and the postpartum period.

What to avoid

Contact sports and activities with a risk of falling (skiing, horse riding, mountain biking).
Prolonged supine exercises in the second and third trimester (the weight of the uterus compresses a major blood vessel).
Scuba diving and high-altitude activities you aren't used to.
Overheating: no hot yoga, saunas or intense workouts in high heat.
Extreme exertion and very demanding weightlifting without supervision.

Signs to stop right away

Stop the activity and contact your doctor if during or after exercise you experience: bleeding, fluid leakage, regular contractions, pain (abdominal or chest), dizziness or fainting, shortness of breath at rest, a severe headache or a marked reduction in the baby's movements. When in doubt, stop and ask.

Trimester by trimester

Your needs change as the pregnancy progresses. If you want to get your bearings on weeks and trimesters, you can use our pregnancy calculator to find out how far along you are.

1st trimester: often dominated by nausea and tiredness. Prioritise folic acid, light and frequent meals, gentle movement (walks) without overdoing it.
2nd trimester: usually the period with the most energy. A good time to settle into an activity routine and look after protein, iron and calcium.
3rd trimester: weight and bulk increase. Better to go for swimming, prenatal yoga and short walks; pay attention to posture, your back and hydration.

In summary

Feeling good during pregnancy doesn't require heroic sacrifices: a varied and safe diet and regular, gentle movement are the winning combination for you and the baby. Focus on quality rather than quantity, stay hydrated, choose low-impact activities and always listen to your body. And remember: the most important advice remains that of your doctor or midwife, to be involved before you change your diet or start a new activity.