Tips for a Healthy Pregnancy

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Can people do anything to improve health during pregnancy? Spotlight looks at simple tips for a healthy mother and baby.

Voice 1 

Welcome to Spotlight. I’m Bruce Gulland.

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And I’m Liz Waid. Spotlight uses a special English method of broadcasting. It is easier for people to understand, no matter where in the world they live.

Voice 1 

One morning Mary felt strange. She did not feel sick, but she did feel different. She and her husband had been trying to have a baby. Mary wondered if she could be pregnant. So, she took a pregnancy test. She was pregnant! Mary and her husband were going to have a baby. They were filled with excitement and joy. But soon, they felt something else — worry. Mary worried that she did not know what she should do to have a healthy pregnancy. A healthy pregnancy would help her baby to be healthy.

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Voice 2 

This is a made-up story. But these are common worries for many pregnant women and their partners. Pregnancy can have risks. But there are also things people can do to have a healthy pregnancy. These things cannot make sure the baby is healthy. But they can give the baby and mother a better chance at health. Today’s Spotlight is on simple tips for a healthy pregnancy.

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There is a lot of advice for pregnant women. Some of this advice is cultural. Different cultures offer different advice for pregnant women. Or it seems like there is too much advice. A pregnant woman may feel like it is all too much to do! But these tips are general. They are simple ways that pregnant women can be a little healthier.

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The first tip for pregnant mothers is to eat good foods. A baby still living inside a mother’s body is called a fetus. The fetus gets all it needs from what a mother eats. For a baby to be healthy, it needs healthy foods as a fetus. Pregnant women should eat vegetables and fruits. They should eat whole grains like oats and rice. Protein is also important. It is found in foods like eggs, beans, nuts, and meats. It is also good to eat some cheese or yogurt.

A healthy breakfast
Image by Andrey Cojocaru from Pixabay
Voice 1 

However, there are some foods pregnant women should avoid. Many health experts say that pregnant women should not eat unwashed foods, soft cheeses, or meat that is not cooked. These foods can contain harmful bacteria. This bacteria can cause the woman to lose important nutrients in her body. It can even cause the woman’s body to reject the fetus. Some experts also say that pregnant women should limit their caffeine. This is the drug found in coffee, tea, chocolate, and energy drinks. Too much caffeine can result in the baby having unhealthy low birth-weight.

Voice 2 

But the two things that women should ALWAYS avoid during pregnancy are smoking and alcohol. Smoking can result in early birth before the baby is ready. It can also cause the fetus not to grow properly. And pregnant women should avoid all alcohol. The Center for Disease Control in the United States writes on their website about alcohol and pregnancy. They say:

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“There is no known safe amount of alcohol use during pregnancy or while trying to get pregnant. There is also no safe time during pregnancy to drink. All kinds of alcohol are equally harmful. This includes wine and beer. Alcohol in the mother’s blood goes into the baby. Drinking alcohol during pregnancy can cause miscarriage, death, and several physical, behavioral, and mental problems.”

Voice 1 

One thing a woman should drink while pregnant is clean water. Water is a good drink for all people. Water improves blood flow, skin health, and digestion. If a woman does not drink enough water during pregnancy, she may not produce enough breast milk. She may get a headache or feel more tired.

Voice 2 

Another tip for a healthy pregnancy is to take a prenatal vitamin. These vitamins are designed to help pregnant women. Sometimes it is difficult for a woman to get all she needs through food. But a good prenatal vitamin will include iron for the blood, calcium for bones, folic acid for the health of the baby, and many other things.

Prenatal vitamins
Image by Ri Butov from Pixabay
Voice 1 

The next tip for a healthy pregnancy is to sleep a lot. It can be difficult to sleep during pregnancy. As the fetus grows inside the mother, it pushes her internal organs around. Woman can suffer from back pain and difficulty breathing. But sleep can help everyone. When people sleep enough, they reduce stress, build muscle, repair body tissues, and process things they have learned that day.

Voice 2 

A pregnant woman may have to try new things to be able to sleep. The best position for her to sleep in is on her side. Sleeping on her back or stomach can cause problems. A woman can use pillows or other soft things to get into a comfortable position. If possible, a woman’s partner should encourage her to sleep longer. He could take on a few more morning duties for her. Or he could encourage her to sleep during the day.

Voice 1 

But even if a pregnant woman is sleeping more, she still needs to stay active and exercise if she can! This is the sixth tip for a healthy pregnancy. Exercise is good for most people. This is true for pregnant woman as well. It is important that women talk to their doctor before beginning any exercise program. Staying physically strong during the pregnancy can also help with the birth and recovery.

Voice 2 

The final tip for a healthy pregnancy is to think about a plan for the birth of the baby. Labor is usually painful and can be frightening. Thinking about what the birth might be like can give a woman some control over what is happening. She can make a plan for how she would like things to go or about who she would like to be there.

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People cannot always control if there is a healthy birth or not. But there are things that women can do to have the most healthy pregnancy possible. And there are things their partners can do to encourage them in this work. A healthy pregnancy sets up a healthy baby. And a healthy baby can mean a healthy life.

A healthy baby
Image by Brian Odwar from Pixabay
Voice 2 

Will you have to change anything if you become pregnant? Did you follow any of these tips if you were pregnant? Tell us about your experiences. You can leave a comment on our website. Or email us at You can also comment on Facebook at

Voice 1 

The writer of this program was Adam Navis. The producer was Michio Ozaki. The voices you heard were from the United Kingdom and the United States. All quotes were adapted for this program and voiced by Spotlight. You can listen to this program again, and read it, on the internet at This program is called, ‘Tips for a Healthy Pregnancy’.

Voice 2 

Visit our website to download our free official app for Android and Apple devices. We hope you can join us again for the next Spotlight program. Goodbye.


If you were pregnant, did you have to change anything about your health habits? If you become pregnant, will you have to change anything?

Join the discussion

  • I think that I should change many habits. I would practice more exercises, eat more vegetables organics, and avoid suggar.

  • When I was pregnant I drank natural mineral water, slept enough,and walked a lot. I took care of my pregnancy and my baby’s health. In my opinion cola is not good drink for a pregnant women because cola contains too much sugar. But when I was pregnant I dreamed of cola and sometimes I gave up.

  • Nowadays I have seen the women pregnant have changed their habits l. They will try to have a more healthy life in the heir pregnancy. They do exercise and eat better.

  • From:
    To: spotlight program
    Subject: to answer the questions below
    Date: Sunday, October 18, 2020
    Location: São Paulo city, São Paulo Brazil south America

    Dear Liz Waid, Bruce Gulland, Adam Navis, and Michio Ozaki
    First, I want to tell you that congratulations for bringing us more one great article. Thank you very much.
    Question 1 – If you were pregnant, did you have to change anything about your habits?
    Answer 1 – I am a man. But If I were a woman I would have to change something in my life’s habits. For example I would have to stop to go to the gym because the exercises will hurt/injure my dear baby.
    Question 2 – If you become pregnant, will you have to change anything?
    Answer 2 – I am a man. But I am sure that the only thing I would have to change is to stop to go to the gym to protect my fetus into my body. Besides I have a good food like fruits, vegetables, eggs, fish, and grains. I do not eat meat but I drink milk and I eat green vegetables.
    God bless you
    Severino Ramos da Silva

  • During mywife is pregnant, i try to make her feel comfortable, relaxing and dont be stress. So, its important that make her emotion alway actively.

  • When I get pregnant I will take care of myself and my fetus health . I will eat a healthy food, sleep a lot, drink enough water, and take a good prenatal vitamin.

  • I am not pregnant now, but when I was carrying everything, my lifestyle changed, eating, drinking and moving, the days of pregnancy were sweet and somewhat difficult.

    thank you

  • I’m married to a beautiful woman. So, we had a good experience for a healthy pregnancy in the future. But sometimes the women suffering from pregnancy. for example, difficulties of asleep and breathing, insufficient vitamins, they have to change lifestyle, stop smoking and drinking because it affecting the fetus.

  • If I become pregnant ,I’ll change some habits in my life style ( food , limit caffeine , sleep , drinking water , pregnancy exercises and yoga )

  • I can not be a pregnant because I am a man. So, when my wife have a baby, I will use tips provide by Spotlight.

  • I’m not pregnant but when I try to get pregnant in the future I will be change my habits, the beginning before to pregnant I do everthing health like eat vegetables and fruit also drink water a lot,slept enough, do some exercise .

  • Thanks for sharing these beneficial tips. I’ll let my wife read it carefully and work on it. All women should follow a healthy program and exercise slowly as much as they can. It is crucial that they get rid of bad habits especially fast food and coke, most importantly they should visit a doctor at least once a month and take prenatal vitamins.

    Wish you all the best and life full of happiness and joy for all women all over the world.
    Thank you so much

  • actually as a man I think women should change som of their habits to sets the baby in a healthy way as a man if my wife was pregnant I will encourage her and let her rest all the time because our baby and cuz her health and I advice men to do home business cuz your wife deserve that

  • When I will preganat I work to improve my habits in the best for example depended on healthy food like vegetable and friuts and also I take a vitamine to help my body like kalsiom and I practise a simple activity makes me a strong. In addition, I drink a lot of water because it’s a principale source for the body.

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