Eat a healthy varied diet which includes fruits and vegetables, breads and cereals, dairy and lean meats or protein alternatives. Intake of omega-3 fatty acid in pregnancy improves the health of yourself and your baby, it is recommended you have 2-3 serves of safe fish per week (such as canned tuna and salmon).

Visit the Women's and Children's Hospital website for more resources on healthy eating in pregnancy. 

• Unpasteurised milk or food made from raw milk
• Pate, dips and soft cheese
• Raw eggs in food: mayonnaise, mousse, batter
• Raw or precooked meats or poultry
• Uncooked, smoked or chilled pre-cooked seafood
• Pre-prepared salads and coleslaws
• Large deep sea fish with high levels of mercury

• Keep it cold: refrigerate all foods
• Keep it clean: wash hands, fruits/vegetables, instruments properly
• Keep it hot: reheat foods to steaming
• Cook foods completely

High levels of alcohol during pregnancy can affect the development of your baby. There is no safe level of alcohol intake in pregnancy and so it is recommended to avoid alcohol completely.

Having too much caffeine during pregnancy may increase the risk of pregnancy complications, and high levels of caffeinated drinks (coffee, tea, cola drinks) can increase early miscarriage rates. It is recommended to limit caffeine during pregnancy, and there are resources online that can help you with understanding this. 

Although you do need to be careful about taking vitamins or any other kind of supplements if you are pregnant or planning a pregnancy, there are some supplements that are highly recommended. 

It is recommended that all women take Folate 500mcg per day (5mg per day for specific high risk women) and Iodine 150mcg per day. Other supplements may be recommended depending on your specific situation.

As your baby grows, you are likely to gradually gain weight. 

Every woman’s weight gain in pregnancy varies but the average weight gain is between 11.5-16kg over the course of the pregnancy. Your optimal weight gain will vary depending on your pre-pregnancy weight:

• If you are underweight, you will need to gain more than average
• If you are overweight, you will need to gain less than average

Regular aerobic exercise and strength training with light weights, body resistance or resistance bands is beneficial for your pregnancy. 

For women with an uncomplicated pregnancy:

• If regularly exercising, continue moderate exercise for 30mins most days
• If not regularly exercising, begin exercising. 15-20mins 3 times a week and increase slowly
• You should listen to your body and adapt your exercise throughout your pregnancy, ensuring to avoid exercises lying flat on your back after the first trimester.

The Women's and Children's Hospital offers some good resources with regards to physiotherapy and exercise in pregnancy, and there are many other resources available. 

Smoking in pregnancy exposes your baby to harmful chemicals, and increases the risk of preterm delivery and growth problems. 

It is highly recommended that the quit smoking before or during pregnancy.

For assistance, call Quitline 13 78 48

Nausea and vomiting in pregnancy, often referred to as 'morning sickness' is most commonly experienced during the first trimester, and despite it's name, can happen at any time of the day or night.

There are several ways you can try and combat this including;

• Eat small, frequent, low fat meals
• Eat before or as soon as you are hungry as an empty stomach can aggravate nausea
• Sip cold fluids frequently – try icy half strength Gatorade/Powerade, weak cordial, diluted juice, ginger ale or lemonade
• Avoid spicy or fatty foods
• Have a lolly or favourite taste to get the ‘yuck’ taste out of your mouth – butter menthol, butterscotch, boiled sweet
• Try to sleep and rest when you can

Check with your doctor about what options there are for supplement, prescription or over the counter medication that may help.

Some women may experience a severe form of nausea and vomiting during pregnancy known as hyperemisis gravidarum, which may require medicine and intravenous fluids to combat.

Constipation is extremely common in early pregnancy and is often made worse by dehydration from nausea and vomiting and by certain medications used to treat your vomiting. Try to stay well hydrated and eat some extra fibre or fruit such as prunes and pears. 

Many medications are available over the counter at your pharmacy:

• Benefibre or Metamucil sachets twice a day
• Coloxyl 1-2 tablets twice a day
• Lactulose 20ml 1-3 times a day

Bleeding during pregnancy is understandably distressing, but does not always mean you are having a miscarriage, or that there is a problem with your baby. 

However, it is important that you contact the rooms or hospital so that appropriate investigations can be arranged.

• Monday-Friday: Belong O&G on 8239 2811
• After hours/weekends: The Women’s and Children’s Hospital on 8161 7535

If you feel your bleeding is an emergency, please go directly to hospital.

Abdominal discomfort and pain in pregnancy can be common. Depending on your stage of pregnancy, the causes and treatments will differ.

Pain in early pregnancy can have many causes. It is important that you see a doctor to assess your pain, especially if you are yet to have your first ultrasound scan showing where the pregnancy is located. It is important that you contact the rooms or hospital so that appropriate investigations can be arranged.

• Monday-Friday: Belong O&G on 8239 2811
• After hours/weekends: The Women’s and Children’s Hospital on 8161 7535

If you feel your pain is an emergency, please go directly to hospital.

During pregnancy, the ligaments in your back and pelvis become softer and stretch in preparation for birth. As a result, it is common to have more stress on your pelvis and lower back leading to pain or discomfort. 

Simple exercises, physiotherapy, pilates or yoga can be extremely beneficial for caring for your body and preventing some of the discomfort.

Sometimes called 'false' or 'practice' contractions, Braxton Hicks contractions are a tightening feeling in the abdomen that comes and goes. 

They are a normal part of pregnancy and help to get the uterus ready for birth.