From the moment that little blue line appears on your pregnancy testing kit, you'll feel special. And so you should. For the next nine months your body will go on an amazing physical and emotional journey. Understanding what's happening to your body, and how best to care for you and your baby, should help make your pregnancy happy, as well as healthy.

Eating for two

The first three months of pregnancy ’Äì called the first trimester ’Äì are crucial. Everything your unborn baby needs to help them form their organs, nervous system, bones, blood and muscle comes from you and the food you eat.

Unfortunately, this is usually the time when you feel too tired and sick to cook and eat healthily. But try to eat home-cooked, unprocessed meals with plenty of fresh fruit and vegetables.

As a rule, every day you should eat:

Three servings of calcium-rich foods (dairy products, sardines, green leafy vegetables) Three to four servings of protein (lean red meat, oily fish, pulses) Six to ten servings of fruit and vegetables Six to nine servings of breads, cereals, rice, pasta and potatoes

If you suffer from indigestion or feel too full, try eating five small meals a day rather than three normal meals. This will also help prevent your blood-sugar levels dipping, so avoiding possible morning sickness (see below) and subsequent cravings.

Steer clear of quick-fix-snacks, such as chocolate, and have wholemeal toast with a spread, oatcakes or flapjacks, which release sugar more slowly into the bloodstream. Drink plenty of water and limit tea and coffee to one or two cups a day, or try herbal varieties. It's best to cut alcohol out completely, though the odd social drink won't do the baby any harm.

You don't need to consume any more calories than the usual 2,000 a day during the first six months of pregnancy. During the last three months, when your baby puts on most of its weight, you'll need an extra 200 calories a day.

Mineral fix

One essential mineral your body needs, particularly in the first three months of pregnancy (and preferably three months prior to conception), is folic acid. This reduces the incidence of neural tube defects, such as spina bifida, in babies.

Folic acid is found naturally in foods such as broccoli, asparagus and oranges, but it's advisable to take a pregnancy supplement to make sure you get enough.

And make sure you include plenty of iron. Vegetarians need to be especially careful to include iron-rich foods such as eggs, pulses, apricots and fortified cereals.

Keep moving

While you might be tempted to flop in an armchair, the best thing you can do is keep fit and active. Studies have proved that women who keep fit during pregnancy have fewer minor ailments, are better able to cope with labour and have more energy to look after their baby afterwards.

Exercising means you're less likely to put on weight, and the endorphins (hormones released during exercise) will make you feel happier and more confident about your expanding body. They'll help you sleep better at night, too.

If you already exercise regularly, you can continue what you're doing as long as you're comfortable and the exercise is safe for pregnancy. Check with your GP if you're unsure. If you attend an exercise class, tell the instructor that you're pregnant so they can ensure you only perform suitable exercises.

It's important not to push your heart rate up too high, because it's already raised to deal with the pregnancy; you should still be able to talk easily throughout any exercise. You should also avoid any exercise that puts extra strain on your joints, such as running or high-impact aerobics. Your ligaments become softer and more supple due to hormonal changes in pregnancy, which makes you more prone to injury.

If you're new to exercising, start gently with some brisk walking every day ’Äì enough to raise your heart rate slightly. It builds stamina (all-important for labour) and improves breathing and posture. Cycling, low-impact aerobics (make sure it's a specific antenatal class), aquaerobics and swimming will all improve stamina, muscle tone and suppleness.

Swimming is the perfect exercise for mums-to-be. It's a good all-round workout and wonderful in the later stages, when the water supports the weight of your bump. Yoga is great too, providing you perform postures suitable for pregnancy. The emphasis given to breathing during yoga can help you during labour, when breathing techniques can help reduce your need for pain relief, assisted delivery or a Caesarean.

Work that pelvic floor

Pelvic-floor exercises should be performed daily and can be done anywhere and in any position. They help to prevent leaking urine, give support to your growing baby and may speed up the second stage of labour and recovery afterwards.

Slowly tighten and pull up the muscles around your anus, urethra and vagina as hard as you can. Hold for the count of six, then release slowly. Repeat in batches of six to eight, around six times throughout the day. Then try doing some where you squeeze and release quickly and repeatedly.

Time for you

Remember to factor in time for yourself now, because soon someone else's needs will come first. Do whatever you find relaxing. Listen to music, have a massage or an aromatherapy bath. Check with an aromatherapist to see what oils are safe in pregnancy.

What's going on in there?

Your pregnancy questions answered!

Q) Why am I so tired?
A) Extreme fatigue in pregnancy tends to occur in the first and last three months, with many mums-to-be reporting a surge of energy in the second trimester. The reason for tiredness in the early months is that your heart is working twice as fast to support your developing baby. Pregnancy hormones are making you more relaxed and sleepy, too. Towards the end of your pregnancy, you'll be carrying much more weight, which will make you breathless. Try to rest whenever you feel tired.

Q) Which foods should I avoid?
A) Pˆ¢tˆ©, mould-ripened soft cheese (e.g. Brie, Camembert, goat's cheese); unpasteurised milk; liver or liver products; shark, swordfish and marlin (all contain high levels of mercury); raw eggs and foods containing raw or partially cooked eggs and raw fish. All these foods carry an increased risk of harm to your unborn baby.

Q) What is morning sickness?
A) Morning sickness can occur at any time of day, and is thought to have several causes, including increases of the hormone progesterone and pregnancy hormone hCG (human chorionic gonadotopin). Tiredness and leaving too long between meals can make nausea worse, so rest and eat small amounts regularly. Always keep some oatcakes or plain biscuits to hand to nibble on if you feel sick. Drinking peppermint, lemon or ginger tea or sparkling water can help. Steer clear of spicy, greasy food.

Q) Why are my gums bleeding?
A) The combination of pregnancy hormones, softening tissues and extra blood can make your gums soft and spongy. Brush teeth with a soft-bristled brush and floss gently.

Q) Why must I be careful around cats?
A) Because their faeces can be infected with toxoplasmosis, an infection which can seriously damage your unborn baby. Cat mess in garden soil may be infected with the parasite for up to 18 months, so wear gloves when gardening, always wash hands after gardening or handling a cat, and wash fruit and vegetables thoroughly.

Meet a mum

Maternity leave, and the initial weeks with a newborn, can be a daunting and isolating time. Meeting up with other new mums is a great way of talking through any worries and building friendships to help you through the tricky times.

Find other mums in your area through:

Your hospital antenatal department ’Äì it should run parentcraft classes for new parents The National Childbirth Trust ’Äì it runs antenatal classes and get-togethers for new mums and mums-to-be. Call 0870 444 8707 or visit www.nctpregnancyandbabycare.com for your nearest group Your GP, health visitor or midwife ’Äì they should have details of local groups

Here we go again!

Caring for other children when you're pregnant can be tiring. Make use of your breaks (when older kids are at nursery or having a nap) to put your feet up. If you feel exhausted, lie on the sofa with your toddler and watch a video together. Or pop some toys on the floor and rest while your toddler plays nearby. An older child can have lots of fun being doctor or nurse to you while you rest.

Try to avoid lifting heavy children when pregnant, particularly in the first three months. Take the pushchair to avoid carrying, and give plenty of cuddles and attention so your child is less likely to want to be lifted up for attention.