Nutrition and exercise in pregnancy: a balanced start

Good nutrition in pregnancy is less about the familiar idea of "eating for two" and more about variety. Extra energy needs are quite modest in the first months, and rise only moderately in the second and third trimesters. It is therefore more helpful to focus on what goes on your plate than on how much.

Vegetables, fruit, whole grains, pulses, dairy products and well-cooked meat, poultry, fish and eggs form the basis of a balanced diet in pregnancy. Avoiding raw or undercooked meat and eggs, unpasteurised dairy products and poorly washed vegetables helps protect against infections that can pose a risk in pregnancy. Limiting caffeine and stopping alcohol and smoking completely are recommended.

Weight gain in pregnancy is monitored against different targets depending on your weight before pregnancy, which is why weight and blood pressure are checked at each visit. Whether supplements such as iron, folic acid or vitamin D are needed, and at what dose, is decided by the doctor based on your test results.

Unless you have been advised otherwise, moderate exercise such as walking, swimming and pregnancy-friendly stretching suits most expectant mothers. Around half an hour of activity on most days of the week is a reasonable goal. Sports with a risk of falling, and exercises done lying flat on your back for long periods in later pregnancy, should be avoided.

Every pregnancy is different, so discuss the nutrition and exercise plan that suits you with your doctor at your check-ups. If you experience bleeding, leaking fluid, chest pain or dizziness while exercising, stop and seek medical care; in an emergency, call 112 or your local emergency number.