Pregnancy comes with plenty of excitement—and just as many questions. Can you still drink coffee? Is sushi really off-limits? What about dyeing your hair? With so much advice coming from friends, family, and the internet, it can feel overwhelming to sort out what’s true.
The good news? Most of the rules are a lot more relaxed than you might think. Here’s a friendly, straightforward breakdown of what’s safe, what to skip, and how to keep you and your baby feeling your best.
Do: Eat Well (But No Need to “Eat for Two”)
You don’t actually need to double your calories while pregnant. Most people just need about 350–450 extra calories a day—think of it as an extra healthy snack. Focus on a balanced diet with plenty of fruits, veggies, lean proteins, and whole grains.
Don’t: Stress Too Much About Artificial Sweeteners
Typical use of artificial sweeteners (like in diet soda) is considered safe. Saccharin is the only one with some conflicting data, so keep it to a minimum if you can.
Do: Enjoy Coffee—In Moderation
Good news for coffee lovers: you can still have caffeine! Just try to keep it under 300 mg per day—about two small cups of coffee. Tea, soda, and even chocolate have caffeine too, so keep an eye on the total.
Don’t: Drink Alcohol
This is one of the biggies—alcohol should be avoided. Even though some studies suggest small amounts might not be harmful, there’s no known “safe” level. Better to skip it altogether.
Do: Choose Fish Wisely
Fish is a great source of protein and omega-3s, but stick with well-cooked options. Sushi from a clean, reputable restaurant is usually fine, but avoid undercooked or raw fish, as well as high-mercury fish like shark, king mackerel, and swordfish.
Don’t: Eat Certain Foods
Some foods carry a higher risk of infection during pregnancy. Skip:
- Raw or undercooked meats
- Unpasteurized dairy products
- Unheated deli meats (unless you heat them up first)
- Any foods under recall for contamination
Don’t: Smoke or Vape
Cigarettes and nicotine are a no-go. If quitting feels impossible, talk to your provider—nicotine replacement therapies like patches or gum can help. Marijuana isn’t recommended either, since we don’t fully know the long-term effects.
Do: Stay Active
Exercise during pregnancy is encouraged and healthy! Walking, swimming, yoga, and light strength training are all great options. Bedrest, unless specifically prescribed, isn’t helpful and may even be harmful.
Do: Buckle Up
Always wear your seatbelt, with the lap belt under your belly and across your hips. And keep your airbags on—safety first!
Do: Keep Up with Dental Care
Don’t skip the dentist! Oral health is important in pregnancy, and cleanings and most procedures are safe.
Don’t: Overheat in Hot Tubs
Hot tubs, especially in the first trimester, are best avoided. Swimming pools, on the other hand, are safe and a great way to stay active.
Do: Use Bug Spray if You Need It
If you’re in an area with mosquitos or other insect risks, repellents with DEET are safe to use in pregnancy and worth it to prevent illness.
Do: Travel (Within Reason)
Air travel is safe up until about 36 weeks for most pregnancies. Just be mindful of your destination and make sure you know the medical resources available if you need them.
Do: Enjoy Intimacy (Unless Told Otherwise)
Sex is perfectly safe during pregnancy unless your doctor has specifically restricted it due to conditions like placenta previa or bleeding.
Don’t: Worry Too Much About Sleeping Position
You may have heard that you need to sleep only on your side, but the research isn’t clear on when—or if—that’s necessary. Comfort is key, so find the position that helps you rest best.
Final Thoughts
Pregnancy doesn’t have to feel like a long list of rules. Most of the time, it’s about balance, moderation, and common sense. Focus on healthy habits, listen to your body, and don’t hesitate to check in with your OB/GYN if you’re unsure about something.
At the end of the day, the biggest “do” of pregnancy is simple: take care of yourself and enjoy the journey.
