How to have a healthy pregnancy: Your complete guide

Congratulations! You're pregnant. Whether this is your first baby or you're expecting again, you're probably thinking about how to have a healthy pregnancy and what pregnancy health tips really matter. We know this journey brings questions, excitement, as well as perhaps a touch of overwhelm, but that's completely natural.

A healthy pregnancy isn't just about what you eat or how you move your body. It's about nurturing yourself physically, emotionally and mentally through each trimester. From nourishing foods and gentle exercise to pregnancy-safe skincare and restful sleep, every choice you make supports both you and your growing baby.

At Cradle & Tonic, we believe pregnancy is a time to care for yourself with intention and kindness, which is why we've created this complete guide to help you feel confident and supported. You'll discover practical advice on nutrition, exercise, pregnancy skincare, sleep, and emotional wellbeing – and if you're looking for products that bring it all together, our curated pregnancy gift sets offer everything you need to nurture yourself through this journey.

Let's explore what a healthy pregnancy looks like for you.

Nutrition for a healthy pregnancy

What you eat during pregnancy becomes the foundation for your baby’s growth and your own wellbeing. A balanced, nutrient-rich healthy pregnancy diet doesn’t need to be complicated – it’s simply about choosing whole foods to eat during pregnancy that nourish you both.

1. Focus on variety and colour in your meals

Fresh fruits, vegetables, whole grains, lean proteins, and healthy fats all play important roles. Your body needs extra nutrients now, particularly folate, iron, calcium and omega-3 fatty acids.

Folate supports your baby's neural tube development, which is why leafy greens, fortified cereals, and legumes are so valuable. Iron carries oxygen to your baby and prevents anaemia, so include lean red meat, spinach, and lentils. Calcium builds strong bones and teeth – think dairy, fortified plant milks, and leafy greens. Omega-3s, found in oily fish like salmon and in walnuts and flaxseeds, support brain development.

2. Stay hydrated

Water helps form amniotic fluid, aids digestion, and reduces swelling. Aim for eight to ten glasses daily and remember that herbal teas can count too, from calming chamomile to tea for cramps.

3. Fill the gaps with supplements

While whole foods should be your priority, supplements and vitamins during pregnancy can be a good idea. Always speak with your midwife or GP before starting any new supplement.

4. Eat little and often

Small, frequent meals can help if you're managing nausea or heartburn. Listen to your body, honour your cravings (within reason), and remember that food is one of the most nurturing gifts you can give yourself during this time.

Staying active with safe exercise

Movement during pregnancy offers beautiful benefits. It boosts your mood, improves sleep, builds stamina for labour and helps manage weight gain. The key is choosing pregnancy-safe activities that feel good in your body, and our feature on safe exercises during pregnancy explores these in more depth.

Walking, swimming, and prenatal yoga are all excellent options. Gentle movement helps circulation, supports your joints, and can even ease pregnancy back pain. Always listen to your body and avoid overheating or exhaustion.

Pregnancy skincare and self-care

Your skin changes during pregnancy – it’s one of the most visible signs of hormonal shifts. You might notice dryness, sensitivity, or that famous pregnancy glow. Safe skincare during pregnancy becomes both self-care and a daily ritual of calm.

Skip harsh ingredients

Start with a mild cleanser that doesn’t strip your skin. Our pregnancy-safe shower gel is gentle and free from sulphates and synthetic fragrance.

Stretch marks? Hydration helps

As your bump grows, hydration becomes key. Massage a nourishing oil, such as our pregnancy body oil, to support elasticity and soothe skin.

One balm, many uses

Our Wonder Balm offers soothing relief for nipples, lips, and dry skin — perfect for pregnancy and postpartum care.

Sleep and rest

Rest is not a luxury — it’s essential. Create a calm bedtime routine: a warm bath, gentle stretches, or quiet reading. Keep your room cool and dark, and if your mind races, jot down thoughts to clear your head.

Itchy skin can interrupt rest; applying body oil before bed and following these tips for dry skin can help.

Common pregnancy symptoms and how to manage them

Pregnancy brings changes — and sometimes challenges. From nausea to back pain, each symptom has gentle, effective ways to find relief.

Nausea and morning sickness

Eat small, frequent meals and sip ginger tea to ease nausea. Keep crackers by your bed and stay hydrated.

Back pain

Gentle movement, posture support, and low-impact exercises help with lower back pain.

Itchy skin

Hormonal shifts can cause itchy nipples and stretching skin. A natural balm or body oil provides comfort and hydration.

Emotional and mental health

Emotional wellbeing is as vital as physical health. It’s natural to feel anxious, overwhelmed or tearful at times. Talk, rest and self-care make a huge difference.

• Try mindfulness or breathing exercises
• Practice prenatal yoga
• Talk openly with your partner or midwife

For more resources, explore our mental health in pregnancy guide.

Preparing for birth and beyond

Preparation builds confidence. From packing your hospital bag to learning about birth, take it one step at a time.

Before baby arrives

Pack essentials early, attend a class, and remember there’s no one “right” way to prepare — trust your instincts.

After baby arrives

Your recovery matters too. Rest, nourish, and care for your body gently. If you’ve had a C-section, ease back into movement and read our guide to baths after a C-section for safe healing tips.

If you're looking for a thoughtful gift for yourself or a loved one, our Cradle & Tonic gift sets offer pregnancy-safe skincare to nurture and support you through every stage.