If you haven’t already done so, it would be a good idea to see your midwife or doctor for a general check-up. This is a good time to review your lifestyle, current medications and vaccinations, as well as getting some more general advice about a healthy pregnancy and avoiding environments and illnesses that may cause harm to your unborn child.

Being either over-weight or under-weight may cause difficulties during pregnancy. If you are worried about your weight, ask a healthcare professional. During pregnancy it is natural to gain between 23 and 35 pounds in weight and this will be monitored as part of your programme of care.

Exercise will help to tone and strengthen muscles, making it easier to carry your baby. But it’s worth listening to your body — there’s no need to overdo it, particularly if you haven’t done much exercise before becoming pregnant. It is recommended that you do not embark on any rigorous, new exercise regime if you are previously unused to this level of activity.

Techniques like yoga are recommended for pregnant women to stay healthy. Whatever exercise you take, it’s advisable to speak to a qualified fitness instructor regarding your condition, and avoid potentially hazardous sports such as scuba diving, water-skiing and contact sports.

When you’re pregnant, your baby’s only source of nutrition comes from what you eat and drink. People might tell you that you’re eating for two, but this isn’t really the case, and too much weight gained during pregnancy can be difficult to lose once you have given birth. Many women find that healthy eating patterns started in pregnancy last for the rest of their lives. If you take these simple nutritional recommendations into account, both you and your baby will benefit.

Calcium
A calcium-rich diet is vital, as your baby’s bones start to form between 4 and 6 weeks into your pregnancy. Milk is a good source of calcium and so are broccoli, tinned sardines (including the bones), soya products, sesame seeds and dairy products; although it is recommended that you watch how much and type of dairy produce you eat, as it can have a high fat content.

Protein
Along with calcium, protein is another very important dietary constituent for your growing baby. Try to eat three portions of protein a day. Fresh fish, cooked eggs, well-cooked meat, pasteurised hard cheeses and soya are all excellent sources of protein.

Vitamins and supplements
Aim for at least 5 portions of fruit and vegetables a day. These will provide vitamins and minerals as well as fibre. Complementing your healthy diet with supplements can give you extra peace of mind that both you and your baby are getting the nutrients you need. However, ensure that the supplement you take is recommended for pregnancy, as some preparations are not suitable for use in pregnancy.

The medical profession and the Government’s Chief Medical Officer recommend that you take a 400 microgram (µg) folic acid supplement every day when trying to conceive and during the first 12 weeks of pregnancy. Taking a folic acid supplement helps in the healthy development of your baby's spinal cord.

Carbohydrates
It‘s a good idea to eat at least 4 or 5 portions of carbohydrate a day, such as rice, pasta, potatoes and wholemeal bread. Carbohydrates give you energy, and eating wholemeal bread, pasta and brown rice has the added benefit of increasing your fibre intake too, which can help alleviate constipation, a common complaint in pregnancy.

Food and drink to avoid:
• Alcohol – the safest option is not to drink alcohol at all during pregnancy to ensure the health of your baby.
• Caffeinated teas and coffees – You should limit the amount of caffeine you have each day, but you don't need to cut it out completely. Although it is still not clear whether caffeine is safe during pregnancy, most healthcare professionals agree it’s best not to have more than 200mg of caffeine¹ a day when you're pregnant.
  Raw eggs and raw or undercooked meat or shellfish – these may contain salmonella or other organisms which can cause food poisoning.
• Unpasteurised dairy products, liver or liver pâté and unheated cooked meals – these can contain the bacteria Listeria, which can lead to miscarriage or stillbirth.

It’s important to discuss any prescription or over-the-counter medications that you are taking with your doctor. When selecting any OTC medicines, always check insert for whether it is safe to use in pregnancy. It is usually easiest to tell pharmacist you are pregnant and ask them to advice on what is suitable to take. And if you do need to take any medicines, remember prescriptions are free during pregnancy and for the first 12 months after you have given birth.

Toxoplasmosis is caused by the toxoplasma parasite. It is usually fairly symptomless, though may cause mild flu symptoms. Toxoplasmosis can, however, cause serious problems for an unborn baby, including miscarriage, stillbirth or other damage to your baby, especially damage to the eyes. You can be infected with the parasite through eating unwashed vegetables, undercooked meat and through contact with cat faeces (either in a litter tray, or in soil). To avoid infection, always wash fruit and vegetables and make sure any meat you eat is thoroughly cooked. Also, wear gloves when you are gardening or emptying and cleaning cat litter trays.

All of these are toxic substances and because your baby will be exposed to everything you take into your body, it is recommended that you try to avoid them all. You should reduce caffeine intake, and ideally, stop smoking and drinking alcohol. Illegal drugs can also harm your baby. Your doctor will be able to recommend ways to help you stop or can refer you to someone who can help you.

If you need any dental work, it’s important to let your dentist know you are pregnant, because some dental treatment can be harmful to the health of your baby. It is important to maintain your regular checkups though, as gingivitis (inflammation of gums) is a common problem in pregnancy and can be spotted by your dentist. All NHS dental treatment (excluding cosmetic dentistry) started during pregnancy or within 12 months of giving birth is free.

Most workplaces are safe for pregnant women, as long as you are not exposed to X-rays, toxic chemicals or lifting medium-heavy objects. If you’re in any doubt, your Occupational Health or Health and Safety Department should be able to advise you.