WHO lifestyle recommendations are simple, but they make a meaningful difference for a healthy pregnancy.

Eating well

Aim for a varied diet without strict restrictions:

• Vegetables, especially green and orange vegetables, and fruit
• Meat, fish, and eggs
• Legumes and nuts
• Whole grains

Normal pregnancy weight gain usually begins after 20 weeks and depends on your pre-pregnancy weight. Your healthcare provider can guide you. You do not need to "eat for two"; quality matters more than quantity.

Caffeine: keep it under 300 mg per day

This is about 2 cups of coffee. According to WHO, higher intake is associated with a higher risk of pregnancy loss and low birth weight. Remember that caffeine is also found in tea, cola, chocolate, and energy drinks.

Smoking and alcohol: avoid completely

• There is no known safe amount of alcohol in pregnancy - alcohol crosses the placenta and can affect the baby's brain development
• Smoking, including second-hand smoke, increases the risk of preterm birth and low birth weight. Stopping at any stage improves outcomes
• If quitting is difficult, tell your healthcare provider: support is available

Physical activity

Moderate activity is recommended throughout pregnancy: walking, swimming, and pregnancy-safe exercises. It helps control weight, reduces back pain, and improves sleep. Avoid injury-prone sports and overheating.

Sleep and wellbeing

Fatigue and sleepiness in the first trimester are common. Rest when you need to. In the second half of pregnancy, sleeping on your side is often more comfortable.

If you have chronic conditions, discuss diet and physical activity with your healthcare provider.