Watch your weight

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When you are pregnant, don't 'eat for two' and overeat. Too much weight gain will increase your risk of developing problems with the pregnancy, and extra weight is difficult to lose after the birth. The best way to avoid weight gain is simply to eat a healthy balanced diet detailed above.

If you are already obese or overweight, ideally you should try to lose some weight before becoming pregnant. This is to reduce the risk of pregnancy complications which are more common in obese women. See other leaflets called 'Weight Reduction - How to Lose Weight' and 'Obesity and Overweight'.

Cut right back on drinking if you drink alcohol

If you have one or two drinks of alcohol (one or two units), once or twice a week, it is unlikely to harm your unborn baby. However, the amount of alcohol that is safe in pregnancy is not definitely known. So, many women have little or no alcohol when they are pregnant. It is known that if you drink heavily you have an increased risk of miscarriage, and may cause serious harm to the baby's growth and brain development.

A unit of alcohol is 10ml (1cl) by volume (8g by weight) of pure alcohol. This is about equal to:

A half-pint of normal strength beer, cider, or lager.
A pub measure of spirits (25ml), or of fortified wine such as sherry (50ml).
A small glass (125ml) of wine containing 8% alcohol by volume.

Note: using the above 'rough guide' it is easy to underestimate how much alcohol that you drink. This is because many beers are now strong, and wines are often served in 175ml glasses. Many wines are also stronger than standard (some contain 12-14% alcohol by volume).
If you find it difficult to cut down or stop drinking alcohol, then seek advice and help from your practice nurse or GP.

Take folic acid supplements

You should take folic acid tablets for at least the first 12 weeks of pregnancy - even if you are healthy and have a good diet. Folic acid is a vitamin which occurs naturally in certain foods. However, you need a good supply of folic acid when you are pregnant. If you take folic acid tablets in early pregnancy you reduce the risk of having a baby born with a spinal cord problem such as spina bifida. You can buy folic acid tablets from pharmacies.

You should start taking folic acid tablets before becoming pregnant (from the time you plan to become pregnant). If the pregnancy is unplanned then start taking folic acid tablets as soon as you know that you are pregnant.
For most women the dose is 400 micrograms (0.4 mg) a day.

If your risk of having a child with a spinal cord problem is increased then the dose is higher (5 mg a day - you need a prescription for this higher dose). That is, if:
you have had a previously affected pregnancy.
your partner, or a first-degree relative, have a spinal cord defect.
you have coeliac disease (as your intake of folate may be affected by this condition).
you are taking medication for epilepsy.
you have sickle cell anaemia or thalassaemia.

Read on to find out how alcohol effects your baby and how much you should drink during pregnancy