Pregnancy is an exciting journey but it also comes with new responsibilities for your health and your baby’s development. While most moms-to-be know to avoid smoking and alcohol, there are other, less obvious habits that can affect pregnancy outcomes.
Here are six things to avoid doing while pregnant if you want to support a healthy pregnancy and give your baby the best possible start- from a high risk OBGYN, Dr. Joanne.
1. Avoid Skipping Prenatal Vitamins
Your body’s nutrient demands increase during pregnancy, and it can be difficult to meet them through diet alone. Key nutrients like folate, iron, iodine, vitamin D, and omega-3s are essential for brain, bone, and organ development.
📖 Research shows: Adequate folate intake reduces the risk of neural tube defects by up to 70% (De-Regil et al., 2015, Cochrane Database).
👉 Takeaway: Take a high-quality prenatal vitamin daily — ideally one tailored to your trimester. Explore JoJo Stage-Specific Prenatals →
2. Avoid High Mercury Fish
Seafood is an excellent source of protein and DHA (omega-3 fatty acids), but certain fish contain high levels of mercury, which can harm a baby’s nervous system.
⚠️ Fish to avoid: shark, swordfish, king mackerel, tilefish.
👉 Takeaway: Choose low-mercury fish like salmon, sardines, and trout, rich in omega-3s but safe for pregnancy.
3. Avoid Excess Caffeine
While a morning coffee is fine, too much caffeine has been linked to miscarriage, preterm birth, and low birth weight.
📖 Research shows: Intake above 200–300 mg/day (about 2 cups of coffee) can increase risks (Weng et al., 2008, Am J Obstet Gynecol).
👉 Takeaway: Limit caffeine to 1 small cup of coffee or tea daily.
4. Avoid Raw or Undercooked Foods
Certain foods carry a higher risk of bacterial or parasitic infection during pregnancy, which can harm mom and baby.
⚠️ Foods to skip: raw sushi, deli meats (unless heated), soft cheeses made with unpasteurized milk, and undercooked eggs.
👉 Takeaway: Cook meats thoroughly, heat deli meats before eating, and choose pasteurized dairy.
5. Avoid Stressing the Body with High-Intensity Training
Movement is important during pregnancy, but overexertion can increase the risk of dehydration, overheating, and preterm labor.
📖 Research shows: Moderate exercise supports healthy pregnancy, while overtraining can negatively impact outcomes (ACOG Committee Opinion, 2020).
👉 Takeaway: Stick to safe, moderate activity like walking, swimming, and prenatal yoga.
6. Avoid Ignoring Rest & Stress Management
Your body is working overtime to grow new life. Sleep and mental health are critical for both you and your baby.
📖 Research shows: High maternal stress has been linked to preterm birth and developmental challenges (Glover, 2014, Journal of Child Psychology & Psychiatry).
👉 Takeaway: Aim for 7–9 hours of sleep, and practice relaxation techniques like meditation or gentle stretching.
Final Thoughts
A healthy pregnancy is about more than just avoiding the obvious. By paying attention to nutrition, lifestyle, and everyday choices, you give your baby the strongest possible foundation.
At JoJo Vitamins, we’ve designed OBGYN-formulated, stage-specific prenatal vitamins to support you before, during, and after pregnancy — because your body’s needs change, and your supplement should too.
Explore JoJo Prenatals Today →
✅ Academic References
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De-Regil LM, et al. (2015). Cochrane Database Syst Rev.
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Weng X, et al. (2008). Am J Obstet Gynecol.
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ACOG Committee Opinion No. 804. (2020). Exercise During Pregnancy and the Postpartum Period.
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Glover V. (2014). Maternal depression, anxiety and stress during pregnancy and child outcome. J Child Psychol Psychiatry.
