Health Tips / Pregnancy / Nutrition & Exercise

Nutrition & Exercise

Eating right and staying active can help keep you and your baby healthy. The information and resources below will help you get started. But it is important to also talk with your provider about what to eat and how to exercise during and after pregnancy. 


Aim to eat foods from all five main food groups every day. During your pregnancy, your body will also need certain extra vitamins and nutrients. Use the resources below to get healthy food as well as learn what to eat and how much. But it is also very important to talk with your provider about changes you should make to your diet during pregnancy. Learn more about good nutrition



Regular exercise can benefit most pregnant people. Talk with your provider about how much exercise is right for you. Learn about the benefits of regular exercise

 Things to avoid

  • Quit smoking Smoking and secondhand smoke can cause you to lose your baby. You can also have a very small, sick baby. There are resources that can help you quit. 
    • Call Kick It California to speak to a smoking cessation counselor today:
      • 1-800-NO-BUTTS (1-800-300-8086)
      • En español: 1-800-NO-FUME (1-800-600-8191)
    • Learn more about quitting smoking
  • Don't drink alcohol Alcohol use during pregnancy, including hard liquor, beer or wine, can harm the baby’s brain and cause low birthweight and behavioral problems. Learn more about the effects of alcohol
  • Don't take street drugs Cocaine, marijuana and other street drugs harm the baby’s brain. They can also cause your baby to be born too early and sick. Learn more about the effects of street drugs
  • Don’t take any medication without talking to your provider first Your provider will prescribe you the right medication (if necessary) that is also safe for the baby.

Want help quitting alcohol or drugs?

Talk to your PCP or call the San Mateo County Behavioral Health and Recovery Services (BHRS) ACCESS Call Center toll-free at 1-800-686-0101. They will help you get the services you need. You will not get in trouble for seeking help for substance use during pregnancy.