Pregnancy can be a nine-month rollercoaster ride to parenthood, with times of uncertainty about what you should and shouldn't be doing along the way - especially if it's your first time. Hilary Pereira throws some light on the main do's and don'ts

10 things to do

1. Keep active
As long as you're fit and comfortable, you can keep exercising at a level you're already used to, dropping the intensity as necessary. John Brewer from the National Sports Centre in Shropshire, advises pregnant women to avoid contact sports, as well as "...sports in which they are likely to become very hot, or where there could be an impact, particularly around the abdominal area". Swimming and walking are best for pregnancy.

2. Drink water
Keeping up the amount of fluids you drink during pregnancy can help to combat water retention as well as preventing constipation and easing the extra strain on your kidneys. Aim to drink around two litres of water a day.

3 Get plenty of sleep
Your metabolic rate increases by one-fifth in pregnancy, so it's no wonder you feel so tired! Nap during the day if you can, and get plenty of early nights.

4. Eat well
Make sure you eat a balanced diet; reduce the amount of fats and sugars you eat, and step up your protein and carbohydrate intake, which will provide slow-release energy. Eating small, frequent meals can help to combat pregnancy sickness.

• For more advice contact the Wellbeing Eating for Pregnancy Helpline on 0845 130 3646, and see Danger foods

5. Relax
Take some time out to focus on you and your baby and forget the everyday stresses. Prenatal yoga is an excellent way to unwind and also helps prepare you physically and mentally for the challenge of labour.

6. Check out your rights
Contact your local Department of Social Security (DSS) office as early as possible to find out what benefits you are entitled to and collect any forms you may need to complete. You can also find out about your entitlement to Statutory Maternity Pay (SMP) from the DSS.

7. Go on a last-minute break
If you're fit and well, now's a good time to take a holiday as a couple. Most airlines won't let you fly beyond 32 weeks of pregnancy and want a medical certificate if you are more than 28 weeks, so check before you book.

8. Explore complementary therapies
Reflexology can help to ease circulation problems, backache and general aches and pains; acupuncture may ease pregnancy nausea and sickness, headaches and indigestion, and aromatherapy is great for relaxation.

• Contact the British Complementary Medicine Association on 0845 345 5977 or visit their website

9. Talk about your feelings
Your emotions will probably be up and down throughout pregnancy, thanks to surging hormones and your changing circumstances. Talking to your partner, friends, family and health professionals about your feelings can help.

10. Take folic acid
Every pregnant woman should take folic acid supplements for at least the first 12 weeks (start now if you haven't already or if you're planning a pregnancy), to help prevent birth defects such as spina bifida.

10 things to avoid

1. Smoking
Everything you take into your body in pregnancy is passed on to your baby via the placenta, including the toxins in cigarette smoke. Isn't it worth quitting or radically cutting down for your baby's sake?

• Contact Quitline on 0800 00 22 00 or ask your GP for help.

2. 'Danger' foods
Steer clear of liver and liver pates, cook-chill foods, and unpasteurised, soft and blue-veined cheeses, since all these foods can contain listeria bacteria. Avoid undercooked meat, especially pork, as it may contain the toxoplasmosis organism. Undercooked eggs and poultry may contain salmonella bacteria, which will make you rather than your baby unwell, but this could have a knock-on effect on your baby.

3. Alcohol
There are no real trials or evidence as to how much, if any, alcohol is OK, so to be on the safe side, most professionals suggest avoiding it altogether when pregnant. However, the odd glass of wine after the first trimester is most unlikely to damage your baby.

4. Preventable problems
Ring your GP or midwife if you notice any usual symptoms - even if you don't think they're pregnancy-related. Very itchy skin, especially on the hands, can indicate a serious liver problem of pregnancy; nausea and vomiting in the later stages can be signs of pre-eclampsia, a treatable high blood pressure condition.

5. Missing antenatal appointments
You are legally entitled to paid time off for antenatal appointments, and it's important that you attend. Recent recommendations by the National Institute for Clinical Excellence (NICE) mean that women will now be offered fewer routine antenatal appointments (7-10 rather than 12-14). According to a spokesperson for the National Collaborating Centre for Women's and Children's Health, which supports the guideline, the emphasis is now "quality, not quantity".

6. Changing pet litter trays
Some pet faeces - particularly cats' - may contain a parasite that causes toxoplasmosis, an infection that can have devastating consequences for an unborn baby if contracted early in pregnancy. The risk of first-time infection in pregnancy is low, but to cut the risk still further, avoid changing pet litter trays and always wear gloves when gardening.

• For free information on toxoplasmosis, contact Tommy's Campaign on 020 7620 0188.

7. Hot baths
Stick to a warm soak, since very hot water can lower your blood pressure and make you feel sick or faint. Also it's not yet known what effect very hot water can have on bloodflow through the placenta, or if extremes of temperature could have an adverse effect on an unborn baby.

8. Stress
Medical research has proved that high stress levels in pregnancy can reduce the bloodflow through the placenta. In extreme circumstances, this can cause low birthweight or even prematurity. Studies also suggest that babies born to relaxed mothers tend to cry less, so it's worth trying to avoid situations that are likely to stress you out.

9. Hurting your back
As pregnancy progresses it's important to take care of your back. Try to maintain a neutral spine whether you're sitting or standing (keeping your feet shoulder-distance apart and relaxing your knees a little helps when standing). Avoid lifting heavy objects.

10. Eating peanuts
According to advice from the Department of Health, if you, your partner or any close family member has an atopic allergic condition such as eczema, asthma or hay fever, or a known peanut allergy, you should avoid peanuts and peanut products.