Eating safely
Pregnancy can make you relatively 'immunosuppressed' which means minor infections can be more severe. To avoid such infections, follow these rules:
Cook meat thoroughly and wash all fruit and vegetables before eating, to avoid infection with toxoplasmosis, an organism that can affect your baby.
If you must change the cat litter tray or do any gardening, wear gloves as toxoplasmosis is also found in cat faeces. Keep cats away from food preparation areas.
Avoid mould-ripened soft cheeses such as brie or camembert, blue-veined cheeses such as stilton. All are associated with listeria, which can lead to premature birth and miscarriage. You should also avoid mould-ripened goats' and sheep's milk cheeses, such as chèvre, although hard cheese made from these, for example halloumi and feta, should be safe.
Avoid pâté, for the same reason.
Make sure all ready-made foods are piping hot throughout before eating, as they are also a listeria risk.
Drink only pasteurised or UHT milk, which has had harmful germs destroyed.
Only eat eggs if they're hard-boiled or scrambled, to avoid salmonella infection.
Don't eat liver and liver products while pregnant, as they contain high levels of vitamin A, which can be harmful to your baby.
Avoid peanuts and peanut products when pregnant or breastfeeding if you, the baby’s father, or the baby’s brother or sister, have a history of allergic diseases or conditions such as eczema, asthma and hayfever.

Eggs, beans, pulses and lentils are also part of a healthy diet, but you don't have to eat these every day.
Research indicates that mothers who eat fish once a week are less likely to give birth prematurely. Oily fish eaten in pregnancy also helps with children's eyesight. However, when you’re pregnant have no more than two portions of oily fish a week. Oily fish includes fresh tuna (not canned tuna, which does not count as oily fish), mackerel, sardines and trout.
Avoid eating shark, swordfish and marlin and limit the amount of tuna to no more than two tuna steaks a week (weighing about 140g cooked or 170g raw) or four medium-size cans of tuna a week (with a drained weight of about 140g per can). This is because of the levels of mercury in these fish. At high levels, mercury can harm a baby's developing nervous system.
Keep up fluid levels, with regular glasses of water or diluted fruit or vegetable juices through the day. This will help keep you well-hydrated, which can prevent tiredness and headaches, and helps bladder and kidney health by ensuring regular visits to the loo.
Can I follow a vegetarian or vegan diet during pregnancy?
If you eat a well balanced diet, all of the nutrients you need for good health during your pregnancy are available in foods other than meat. If, however, your diet isn't well balance you may need extra vitamins. For example, B12, that can be found in some manufactured goods, such as soya products, or in supplements. A vitamin D supplement may also be required. Make sure you get enough iron in your diet as well. We've included a list of iron-rich foods, below.

Keep it healthy
Some of the potential hazards outlined here only rarely lead to anything that could affect your baby.
Nevertheless, eating well can help you stay fit and in good condition for the birth, and maintain your energy levels. If you're the sort of person who only feels comfortable when following the 'rules', you can find them here.
Good food guide
Eat regularly, depending on your hunger, and choose from a range of foods to ensure you get all the necessary nutrients.
Your daily diet should include:
fresh fruit and vegetables, especially citrus fruits and dark green vegetables, which contain folic acid
carbohydrates such as bread, pasta, grains, potatoes and cereals
lean meat or fish, especially oily fish which has high levels of essential fatty acids - however, be aware that some types of fish should be avoided and others limited. See below for more information on this.
milk and other dairy produce such as yoghurt, fromage frais and cheese - choose lower fat options where possible

Your first antenatal appointment will probably be your booking-in appointment, usually at about eight to 12 weeks. In some areas, this is done at home by a community midwife; in others, you'll be asked to visit the hospital. If you plan to have your baby at home, you'll almost certainly have this appointment at home or your local health centre.
You'll be asked a number of questions, about your health, your family history and any previous pregnancies. The aim is to get a good basic idea of your health and your pregnancy so far.
The midwife might take the opportunity to discuss issues such as diet, smoking and work; she may also ask about your thoughts on breast- or bottlefeeding and give you information on these. You don't have to make up your mind on this or on any other matter, but it's a good chance to ask questions and clear up anything you're worried about.
You may be asked to give a blood sample at this appointment. Depending on your local hospital's policy, you may also be weighed; this can be a useful guide to weight gain and fluid retention during pregnancy.

The main aim of antenatal care is to monitor your health during pregnancy, as well as the health and development of your baby. It can help predict possible problems with your pregnancy or birth, so action can be taken to avoid or treat them.
In the CZ, the way antenatal appointments are scheduled is fairly standard, but some areas offer fewer appointments to mums who aren't expected to encounter any problems. You can use the appointments to ask any questions you may have and to share any concerns. If you need advice or investigations between appointments, call your antenatal clinic.
Hospitals where babies are born have antenatal clinics, but not every mum who books to give birth there will have all her antenatal care at that clinic. Other places where you might have your care include:
with your family doctor
with community midwives at a health centre
in your own home, where the midwife or doctor visits you
at another hospital, where there may be special facilities not on offer at your hospital
you may be offered 'share care', where the appointments are split between your doctor and your hospital
Unless there's a problem with your pregnancy, most of your antenatal care will probably take place away from the hospital. You might go to the hospital's antenatal clinic if your doctor or midwife suggests an appointment with an obstetrician; you may also be asked to go there for later antenatal appointments.

Hospital bag
Include:
a front-opening nightie (easier for breastfeeding)
comfy clothes (such as a tracksuit and T-shirts)
sandals or easy-fitting footwear
knickers and maternity pads for heavy bleeding after birth
nursing bras (at least two, as you can get sweaty in hospital and if your milk comes early your bra may get wet)
towels (take one or two - your partner can bring in extras if you're required to stay longer)
toiletries and cosmetics
breast pads (to absorb leaks of colostrum and milk)
phone card/coins (you can't use mobile phones in hospital)
magazines and books
writing materials
personal music player/radio
biscuits and snacks
favourite breakfast cereal
favourite tea bags
fruit juice/mineral water
nightie and nappies for the baby
Remember, you'll need clothing for you and your baby to travel home in, although someone can bring that in once you've had your baby.

Ideally, you should get your hospital bag ready with all your essentials about two weeks before your due date. If you're having a home birth, put all those things you think you'll need in one place.It can be useful to have two bags: one for labour and one for your hospital stay afterwards.
Labour bag
Include:
a clean T-shirt or front-opening nightie, dressing gown and slippers - plus bed socks if you have a tendency to get cold feet
drinks and snacks for you and whoever's going to be with you
a small facial sponge, for dabbing and sucking on
body oil, fine talcum powder or lotion for back rubs
music tapes/CDs and a battery-operated player
a hairband and brush, soap, towel and flannel, toothbrush and paste, other toiletries as desired
maternity pads (night-time sanitary pads will do) and knickers