If you’ve just found out you’re pregnant, the first thing to do is schedule an appointment with an OB/GYN. This is especially important if you’re over 35 or have a history of complications like a previous miscarriage or C-section. From that first call forward, pregnancy involves a steady series of choices about nutrition, activity, medical care, and planning that unfold over roughly 40 weeks. Here’s what to focus on and when.
Book Your First Prenatal Visit
Your first appointment typically includes a complete physical exam and a thorough review of your medical history so your provider can flag any risk factors early. You’ll discuss your due date, get baseline blood work, and start mapping out the months ahead. Most providers schedule this visit between weeks 6 and 10 of pregnancy.
At this visit, your provider will likely recommend starting a prenatal vitamin if you haven’t already. The most critical ingredient is folic acid: 400 micrograms daily, ideally taken before conception and continued through at least week 12. Folic acid significantly reduces the risk of neural tube defects, which affect the baby’s brain and spinal cord development. If your iron levels are low, your provider may add an iron supplement later in pregnancy to prevent anemia.
How Often You’ll Have Appointments
For a low-risk pregnancy, the standard schedule in the United States calls for 12 to 14 prenatal visits total. The pace picks up as your due date approaches: monthly visits until 28 weeks, every two weeks from 28 to 36 weeks, then weekly until delivery. Each visit typically includes a blood pressure check and a measurement of your belly to track growth, with lab work and ultrasounds added at specific milestones.
Key Screenings and What They Check
Prenatal screening tests help determine whether your baby has a higher or lower chance of certain genetic conditions, including Down syndrome, trisomy 18, and neural tube defects. Most of these are offered during the first or second trimester.
A cell-free DNA blood test can be done in any trimester and screens for chromosomal conditions using fragments of your baby’s DNA circulating in your blood. In the second trimester, you’ll have a detailed anatomy ultrasound, which is recommended for every pregnancy. This scan checks your baby’s organs, limbs, and overall development. Separately, a glucose screening (usually around weeks 24 to 28) checks for gestational diabetes.
All of these tests are optional, and your provider will walk you through what each one can and can’t tell you. None of the standard screening tests are invasive, though if results suggest a higher risk, you may be offered follow-up diagnostic testing.
Foods and Drinks to Avoid
Certain foods carry bacteria or toxins that pose real risks during pregnancy. The main concerns are listeria, which can cause miscarriage or stillbirth, and mercury, which can damage your baby’s developing nervous system.
- High-mercury fish: King mackerel, marlin, swordfish, shark, tilefish, orange roughy, and bigeye tuna. Other seafood like salmon, shrimp, and sardines is safe and encouraged in moderate amounts.
- Raw or undercooked seafood: Sushi, sashimi, ceviche, raw oysters, and refrigerated smoked fish like lox.
- Deli meats and hot dogs: These can harbor listeria unless heated until steaming hot.
- Soft cheeses: Brie, feta, and blue cheese unless the label confirms they’re made with pasteurized milk.
- Raw or runny eggs: Cook eggs until both the yolk and white are firm.
- Raw sprouts: Alfalfa, clover, radish, and mung bean sprouts can carry harmful bacteria even when washed.
- Unpasteurized juice or cider: Stick to pasteurized versions.
- Unwashed produce: Rinse all fruits and vegetables thoroughly before eating.
Caffeine should be limited to about one cup of coffee per day. Alcohol should be avoided entirely, as no amount has been established as safe during pregnancy.
Staying Active Safely
Regular physical activity is recommended throughout a healthy pregnancy. Walking, swimming, stationary cycling, and prenatal yoga are all good options. The simplest way to gauge whether you’re working at the right intensity is the “talk test”: if you can carry on a conversation while exercising, you’re not overexerting yourself.
The rare acute risks of exercise during pregnancy include overheating and musculoskeletal injury. Staying hydrated, avoiding hot environments, and skipping activities with a high fall risk (skiing, horseback riding, contact sports) help minimize those concerns. If you experience vaginal bleeding, dizziness, chest pain, or fluid leaking during activity, stop and contact your provider.
Over-the-Counter Medications
Many common medications aren’t safe during pregnancy, so it’s worth knowing which ones have a solid safety track record. For headaches and general pain, acetaminophen (Tylenol) is the go-to choice and has been widely used in pregnancy with very few documented adverse effects. Ibuprofen (Advil, Motrin) and naproxen (Aleve) should be used cautiously and avoided entirely in the third trimester. Aspirin is generally not recommended unless your provider prescribes it for a specific reason.
For acid reflux, antacids containing calcium, magnesium, or aluminum are considered safe. If antacids alone aren’t enough, certain acid-reducing medications have been studied in pregnancy without significant adverse effects, though most experts suggest avoiding them in the first trimester when possible.
For colds, some antihistamines and cough suppressants appear to be safe, but the safest approach is to check with your provider before taking anything new. The general rule: if it’s not acetaminophen or a basic antacid, ask first.
Reducing Chemical Exposures
Toxic chemical exposure during pregnancy has been linked to early birth, low birth weight, and developmental problems in children. You don’t need to overhaul your entire life, but a few practical changes make a meaningful difference.
Heat food and drinks in glass or ceramic containers rather than plastic, since heating plastic can release harmful compounds. Choose canned foods labeled BPA-free when possible. If you’re painting a nursery, look for products labeled “low-VOC” or “zero-VOC,” which contain fewer airborne chemicals. Avoid dry-cleaned clothing when you can, as many dry-cleaning systems use toxic solvents. Opt for organic produce when it’s practical, especially for items you eat frequently, to reduce pesticide exposure.
Certain workplaces carry higher exposure risks, including farming, factory work, dry cleaning, beauty salons, and cleaning services. If your job falls into one of these categories, talk with your provider about specific precautions.
Watching for Warning Signs
One of the most important numbers to know during pregnancy is your blood pressure. Normal is below 120/80 mm Hg. Gestational hypertension is diagnosed when systolic pressure reaches 140 or higher, or diastolic pressure reaches 90 or higher, after 20 weeks of pregnancy in someone who previously had normal readings. This can be an early sign of preeclampsia, a serious condition that affects both mother and baby.
Severe features of preeclampsia include blood pressure of 160/110 or higher, sudden swelling in the face or hands, persistent headaches, vision changes, or upper abdominal pain. Preeclampsia can develop quickly, which is one reason prenatal visits include a blood pressure check every time. Between appointments, pay attention to sudden or unusual swelling, headaches that don’t respond to acetaminophen, or any visual disturbances.
Planning at Work
There’s no single “right” time to tell your employer, but logistics matter. Under the Family and Medical Leave Act (FMLA), you’re generally required to give at least 30 days’ notice before taking leave. If something unexpected changes your timeline, notice must be given as soon as practicable. FMLA provides up to 12 weeks of unpaid, job-protected leave for the birth and bonding with a new child, though eligibility depends on your employer’s size and how long you’ve worked there.
Your employer can ask for reasonable documentation of the family relationship (a birth certificate, for example) but cannot require a medical certification simply for bonding leave. They can request medical certification if your leave involves a pregnancy-related health condition, such as recovery from childbirth or complications. Check your company’s specific leave policy early, since many employers offer benefits beyond what FMLA requires, and some states have their own paid leave programs.
Lifestyle Shifts That Matter Most
Smoking and alcohol are the two clearest things to eliminate entirely. Beyond that, most of pregnancy is about moderation and consistency: taking your prenatal vitamin daily, eating a varied diet rich in fruits, vegetables, whole grains, and lean protein, staying physically active, and showing up for your appointments. Sleep becomes harder as pregnancy progresses, so building good sleep habits early (consistent bedtime, sleeping on your side in the third trimester, limiting fluids before bed) pays off later.
Pregnancy is a long stretch of small, daily decisions rather than a few dramatic ones. The fact that you’re looking into what to do now puts you in a strong position for the months ahead.