The lifestyle habits to adopt when you’re pregnant

It’s an exciting time of life, but pregnancy can also be overwhelming. Here are the lifestyle changes to embrace for a happier, healthier journey.

The double lines on your pregnancy test are there, friends and family have been told and now the countdown is on.

Keeping yourself and your baby healthy during pregnancy can be supported by the following three steps1: eating well, staying active and asking for support when you need it.

Here’s what you need to know.

Nourish and flourish

To help your baby develop, now is the time to adopt a nutritious diet.

Foods rich in iodine, folate, iron, protein, calcium and vitamins D and B12 are great power foods2 for pregnancy.

It’s worth nothing the old adage “eating for two” is a myth3.

You may need some extra food in your second and third trimesters to provide nutrients for your baby, but vegetables, lean protein and wholegrains will do the trick. Think “eat better, not more”4.

It’s best to avoid alcohol and don’t consume too many sugary and high-fat foods and drinks.

If you want support for your nutritional needs, consider Natalis Pregnancy Support Tablets (more on them later).

Keep physically active

Regular exercise can provide a range of health benefits5 during pregnancy.

These include fitness, weight control, better mood, more energy and a reduced risk of certain pregnancy-induced complications.

Remember to listen to your body, drink lots of water and, before taking up exercise when pregnant, consult your health care professional.

Get support (and sleep!)

Pregnancy can definitely be challenging, and feeling blue on some days is not unusual.

Reach out for support when you need it, whether to your partner, friends, family or health care professional.

And know that you’re not alone when it comes to sleep issues.

A 2021 study6 notes that sleep disturbance during pregnancy is one of the most common maternal complaints, with 20.7 per cent of study participants experiencing sleep disturbance and 84.5 per cent reporting their sleep duration was less than eight hours a day.

This stage of your life is a good time to practise self-care, take it easy when you need to, catch up with a friend for support and rest when required.

Don’t forget those all-important micronutrients

Folate and iodine7 assist the development of the baby’s brain.**

The demands of pregnancy, including juggling work and family, can make it challenging to get exactly what your body needs to support you and your growing baby.

Natalis Pregnancy Support 100 Tablets and 30 Tablets are formulated with 19 important ingredients, with a focus on folic acid, iodine and iron to support you and bubs.

Proudly Australian made and owned, Natalis helps support increased nutritional needs from preconception and pregnancy right through to breastfeeding and is endorsed by the Australian College of Midwives^.

One tablet a day will help you meet the Australian recommended daily intake for folic acid, iron and iodine° – so you can relax knowing you and your baby are getting help with the nutrients you need.


* This post is brought to you by Natalis Pregnancy Support 100 Tablets and 30 Tablets. Always read the label and follow the directions for use. Ask your pharmacist about this product. **Folic acid taken for at least four weeks before conception and during the first trimester of pregnancy. Do not exceed the stated dose, except on medical advice. If you have had a baby with a neural tube defect/spina bifida, seek specific medical advice. ^Natalis is a proud supporter of, and in a paid partnership with, the Australian College of Midwives. °Nutrient Reference Values for Australia and New Zealand including Recommended Dietary Intakes. Natalis also proudly supports the Miracle Babies Foundation. Every purchase of a Natalis product supports a family with a baby in a neonatal intensive care unit (NICU).

1,2,3 Australian Government Department of Health and Aged Care, Your Healthy Pregnancy, retrieved March 2024 from
4 Marshall et al, 2021, The importance of nutrition in pregnancy and lactation: lifelong consequences, American Journal of Obstetrics and Gynecology, Volume 226, Issue 5, 607-632, retrieved March 2024 from
The Vitamix Foundation and Bob’s Red Mill provided funding for the 2019 Nutrition in Pregnancy: Lifelong Consequences conference, which stimulated the idea of this report. The funders had no role in the planning of the conference or writing of the manuscript.

5 Better Health Channel, Pregnancy and exercise, retrieved March 2024 from
6 Hajipour et al, 2021, Maternal Sleep and Related Pregnancy Outcomes: A Multicenter Cross-Sectional Study in 11 Provinces of Iran, Journal of Family and Reproductive Health, 15(1), 53-60, retrieved March 2024 from
7 NSW Health, Folate and iodine, retrieved March 2024 from