Folic acid can help prevent neural tube defects such as spina bifida and other congenital malformations such as cleft palate or cleft lip.

Good natural sources of folic acid are barley beans, fruit, green vegetables, orange juice, lentils, peas and rice. It is recommended that all pregnant women take a daily 400 microgram supplement of folic acid a day for two months before conception and three months into their pregnancy.

The dosage of the supplement should be larger - 5mg per day - if a woman has previously given birth to a child with a neural tube defect or if she or partner has spina bifida. She should discuss this matter with her doctor.

Iron
During pregnancy, a woman's body needs more iron than usual to produce all the blood needed to supply nutrition to the placenta. Good sources of iron are green vegetables such as broccoli and spinach, strawberries, muesli and wholemeal bread. Iron is more easily absorbed if it is taken in conjunction with vitamin C - either as a supplement or in citrus fruit or juice. Tea and coffee can interfere with the body's absorption of iron.

It is often recommended that all pregnant women take an iron supplement every day from the 20th week of pregnancy. This is not necessary if a woman has a good diet and routine blood tests show that she is not anaemic. Iron supplements may cause constipation.

Zinc and calcium
The minerals zinc and calcium are also needed for the development of the embryo. However, it is usually possible to obtain enough zinc and calcium by following a varied diet.

What foods should be avoided during pregnancy?
It is important to avoid vitamin A during pregnancy because it may cause damage to the embryo. Foods containing large amounts of vitamin A include liver, and should be eaten on an occasional basis only. Unpasteurised cheeses, blue-veined cheeses and pâté are also not recommended because of the possible risk of transmission of infectious diseases such as Listeria.

How to avoid constipation
Constipation during pregnancy can be caused by hormonal changes that cause the intestines to move less. Iron supplements can also cause constipation.

To avoid constipation, eat lots of fibre-rich foods such as fruit, vegetables, wholemeal bread and cereal, prunes and prune juice. Drinking 2 to 3 litres of water each day will also help prevent constipation by keeping stools moist.

Regular exercise will also help get the intestines moving. About 20 to 30 minutes' swimming or brisk walking two to three times a week is a good level of exercise to aim for.

A pharmacist will be able to provide advice about over-the-counter preparations that are safe to use during pregnancy to relieve constipation.

How much weight should a woman gain during pregnancy?
It is considered normal to gain 10 to 12kg (22 to 26lb).

For practical reasons the pregnancy is divided into three periods:

It is not necessary to be obsessive about your weight during pregnancy. Many obstetricians have stopped weighing women other than at their first visit because the information is of little use in detecting problems with the mother or her baby.

However, excess weight gain is probably best avoided since most women will want to return to the same dress size within a few months of delivery.

Where do the extra kilos come from?

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