10 steps to a healthy pregnancy

Energy

You will need about an extra 250 calories a day. This is equivalent to a piece of fruit and 2 extra slices of bread. You should not be 'eating for two' in terms of calorie intake. Neither should you be dieting in pregnancy. A recent study suggests that British women are dieting like never before in pregnancy. This may lead to an increase in birth defects or impaired organ development.

Calcium

Calcium requirement more than doubles during pregnancy. Try to drink a pint of milk or equivalent every day. 30g (1oz) of cheese or a small pot of yoghurt contains the same amount of calcium as 200mls (1/3 pint ) of milk. Non-dairy sources of calcium include broccoli, white bread, and small bones in oily fish such as sardines, pilchards or whitebait.

Iron

You need more iron, and iron tablets are no longer routinely prescribed in pregnancy, so you need to eat more iron-rich foods. Good sources include lean red meat, iron fortified breakfast cereals, eggs, dried fruits and all green leafy vegetables. Liver is no longer recommended as a regular source of iron due to its very high vitamin A content. It can however be eaten in small quantities occasionally.

The same philosophy applies to your sex life (which is a good form of exercise) and which can carry on as usual, providing there are no miscarriage concerns. And don't forget to make time just to rest, relax, and enjoy being an expectant Mum. You'll get precious little time to yourself after the baby arrives!

During the pregnancy, you will get used to feeling the baby moving around, and get used to the variation in the movement pattern. If you feel that the movement pattern has radically changed, or if you haven't felt any movements for 24 hours, you should contact your midwife or doctor.