Website of the UK government

Folic acid

Whether you are pregnant or planning to have a baby, it is recommended that you start taking 400 micrograms (mcg) of folic acid every day, as early as possible. You should continue to do so until you are 12 weeks pregnant. This vitamin is known to reduce the risk of spina bifida.

If you have diabetes, epilepsy or coeliac disease you may need to have a higher dose of folic acid. Your doctor or midwife will be able to advise you.

• More information on folic acid from NHS Choices Opens new window

• Association for Spina Bifida and Hydrocephalus website Opens new window

What to eat

When pregnant, or trying to get pregnant, your diet should include plenty of protein, fibre, calcium, iron and other minerals and vitamins. These can all be found in the following foods:

• fruit and vegetables (aim for at least five portions of fruit and vegetables a day)
• starchy foods like bread, pasta, rice and potatoes
  
• dairy products like milk, cheese and yoghurt
  
• lean meat and chicken
  
• wholegrain bread and pulses
  
• fish - two servings a week (try to include oily fish like sardines, mackerel and tuna)

Do not eat more than two servings per week of oily fish, particularly fresh tuna, which is high in mercury levels and can harm the baby’s nervous system.

Avoiding iron deficiency

Pregnant women can become deficient in iron so it is important to eat plenty of iron-rich foods. A good intake of vitamin C through fruit, vegetables and juice helps your body to absorb iron. If your iron level is low, your doctor or midwife will advise you to take iron supplements. The following foods will help you to keep your iron level normal:

• red meat
  
• pulses
  
• bread
  
• dark, leafy green vegetables
  
• citrus foods
  
• breakfast cereals with added vitamins and minerals
  

Food and drink to avoid

Some food and drinks which are usually harmless can cause problems during pregnancy. To be on the safe side, make sure you avoid:

• pâté (including vegetable pâté)
• mould-ripened soft cheese (Brie, Camembert, goat's cheese, etc.)
  
• unpasteurised milk (which can contain salmonella)
  
• liver or liver products (due to high Vitamin A content)
  
• shark, swordfish and marlin (all contain high levels of mercury)
  
• too much caffeine (have no more than three cups of coffee, or six cups of tea a day - caffeine interferes with absorption of iron from food)
  
• alcohol (if you do, then no more than one to two units, once or twice a week)
  
• raw eggs and food containing raw or partially cooked eggs (again to avoid salmonella)
  
• if you or the baby’s father have a family history of allergic conditions like hay fever, asthma or eczema, then avoid peanuts and peanut products

Although liver is a good source of iron, pregnant women should avoid eating it because it is high in vitamin A.

• Alcohol and smoking in pregnancy

Exercising during pregnancy

Regular, gentle exercise during pregnancy is a good idea, as giving birth is a physically demanding process and you will be better equipped to deal with it if you have been keeping fit. Exercise will also improve your circulation, which is good for both you and the baby.

Swimming is a good way to keep fit during pregnancy, as is walking. A short ten-minute swim at the local pool or a swift 30 minute walk are ideal.

However, be careful not to overdo it. Your heart rate should never get above 140 beats per minute, and you should keep drinking water to avoid becoming dehydrated. Also avoid exercising in very hot weather, as your baby has no way to lose excess heat.

If you want to exercise during your pregnancy, check with your doctor first.

Contact with animals during pregnancy

There are certain animals and products associated with animals you should avoid when pregnant.

Cats' faeces may contain a disease that could damage your baby, so:

• avoid emptying litter trays, or wear disposable rubber gloves
  
• clean litter trays daily by soaking them with boiling water for ten minutes
  
• avoid close contact with sick cats
  
• wear gloves when gardening, even if you don't have a cat, in case the soil is contaminated with faeces

Also avoid lambing, milking ewes and all newborn lambs.

More useful links

• Schools, parents and pregnant women

• More about healthy eating on NHS Choices Opens new window