Recommendations of Antenatal care

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A balanced diet and regular exercise will help to maintain a healthy body weight and general level of fitness.

Try to follow a healthy, balanced diet based around the four main food groups:

4 to 6 portions daily of carbohydrates (rice, pasta, cereals, bread, potatoes)
at least 5 portions daily of fruit and vegetables
three daily portions of protein (meat, poultry, fish, pulses, eggs)
at least one portion a day of dairy products (milk, cheese, yoghurt)
drink plenty of fluids such as water and fruit juices, preferably at least two litres every day. This helps the body to eliminate toxins and waste products, and will also help counteract the common pregnancy complaints of constipation and nausea.

Folic acid (vitamin B9) should be added to the diet, as it is very important to the healthy development of a foetus. It can reduce the risk of neural tube defects such as spina bifida (an abnormality caused by the brain and spinal cord failing to develop properly). The Department of Health recommends that all women take a daily supplement of 0.4mg of folic acid before they conceive and for the first twelve weeks of pregnancy while the babyâ€™s spine develops.

You can get folic acid tablets from pharmacies, large supermarkets, health food stores and on prescription. Dietary sources of folic acid include green leafy vegetables, breakfast cereals and bread. Check with your doctor first if you are receiving treatment for any condition (such as epilepsy) that may not be compatible with folic acid supplementation.

Many women experience anaemia during pregnancy, when the body needs a greater quantity of iron. Iron helps to carry oxygen in the blood of the mother and baby. Supplements may be prescribed, which should be taken with orange juice as this helps the body to absorb the iron. Iron supplements can produce side effects in some women, such as constipation or mild stomach cramps. If you get these, consider natural iron supplements (available from the local pharmacy) as these are more readily absorbed by the body.

Regular exercise is also important to maintain fitness and prepare the body for labour and birth. Pregnant women should choose a sensible activity level and should incorporate sufficient rest and relaxation. Try yoga classes, or water aerobics for pregnant women (often called aqua-natal classes) â€“ contact your midwife or call the local leisure centre to find out whatâ€™s on offer.

Smokers should cut down as much as possible - ideally, give up completely. The Giving Up Smoking campaign offers an action plan and support for smokers, and explains the damaging effects of smoking while pregnant.

Alcohol intake should be limited to a maximum of one or two units per week. One unit is equivalent to a small glass of wine, or half a pint of normal-strength beer. Excessive amounts of caffeine have also been shown to have adverse effects on health during pregnancy. Try caffeine-free drinks, such as fruit teas, as an alternative.