During pregnancy, taking care of yourself is especially critical. You'll get advice from everyone - your doctor, family members, friends, co-workers, and even strangers - about what you should be doing while you're pregnant. But staying healthy during pregnancy depends on you , so read on to find out the most important ways to keep you and your baby safe and healthy.

General Pregnancy Guidelines

Nutrition

Now that you're eating for two or more, this is not a time to cut calories or go on a diet. Try to maintain a well-balanced diet that includes plenty of fruits, vegetables, and whole-grain breads, and incorporates the nutritional guidelines in the Food Guide Pyramid. "Pregnant women do need additional calcium, so extra milk, or fortified orange juice, broccoli, sardines, or other calcium-rich foods should be added to the diet," advises Kelly Shanahan, MD.

Drink plenty of fluids, especially water, during pregnancy. A woman's blood volume increases dramatically during pregnancy, and drinking enough water each day can help prevent common problems such as dehydration and constipation. Your urine color is a good guideline to use to monitor your water intake - if your urine is dark-colored and foul-smelling, it's time to drink up. If your urine is pale yellow and odorless, you're adequately hydrated.

Folic Acid

Women who are attempting to become pregnant are encouraged to take prenatal vitamins that include folic acid . Because neural tube structures (neural tube structures are the head, spine, and related structures) form very early in pregnancy, women should start taking a folic acid supplement even before conception to encourage proper formation.

Merrill Lewen, MD, an obstetrician/gynecologist, says taking folic acid 1 month prior to and throughout the first 3 months of pregnancy will decrease the risk of neural tube defects. The most common neural tube defect is spina bifida, in which the baby's spine does not develop properly.

The recommended amount of folic acid is 0.4 to 0.8 milligrams (mg) a day. Although the Food and Drug Administration (FDA) recently required the addition of folic acid to breads and cereals, folic acid supplements are still advised to make sure women get the recommended amount. Most multivitamins contain folic acid, but not all multivitamins have enough folic acid to meet the nutritional needs of a pregnant woman, so check the label carefully before choosing one.

Exercise

Exercising during pregnancy has been shown to be extremely beneficial. "Low-impact, moderate intensity exercise activities are best," says Dr. Shanahan. "Walking and swimming are probably the two best exercises." Yoga is another low-impact choice. Women should limit high-impact aerobics and avoid contact sports and activities that pose a risk of falling.

Dr. Shanahan also says to beware of activities requiring sudden changes in direction or a significant need for balance. "Ligaments are more lax, so injury to mom is more common. Doubles tennis is a better idea than singles, for example," says Dr. Shanahan.

Take frequent breaks while exercising, and remember to drink plenty of fluids. Use common sense - if you get short of breath or feel uncomfortable, slow down or stop. If you have any questions about doing a certain sport or activity during your pregnancy, talk to your doctor for specific guidelines.

Kegel Exercises

Kegel exercises help strengthen and prepare the pelvic floor for delivery. The exercises also help women recover from childbirth. The easiest way to learn how to contract and release the muscles is to practice stopping and starting the flow of urine. Once you have identified the muscles, you can squeeze and release them while you are sitting in a chair.

Sleep

Rest as much as you can during pregnancy. Your body is working hard to accommodate a new life, so you will feel tired much more quickly. As your stomach swells, it will be harder to find comfortable positions, but you should sleep and rest on your left side as much as possible. "Sleeping on the left side displaces the uterus so it does not compress the large blood vessels (the aorta and vena cava)," says Dr. Shanahan. "This optimizes blood flow to the placenta and, therefore, the baby. It also helps prevent swelling in the mother's legs."

To create a more comfortable resting position, prop pillows between your legs, behind your back, and underneath your belly.

Prenatal Health Care

A key to protecting the health of your child is to get regular prenatal care. Your health care provider will check your weight and blood pressure while also checking the development of the baby.Ultrasounds and other tests will be scheduled throughout the 9 months.

As for vitamin supplements, make sure that you take a folic acid supplement (400 micrograms a day) before conception and for the first three months of pregnancy to protect against the risk of neural tube defects. Folic acid is the synthetic form of the B vitamin folate (see above). During your first antenatal check up, a sample of your blood will be tested to see if you need additional iron, which can be also be taken as a supplement.

It is critical to point out, however, that some vitamins and minerals can be toxic if taken in too large of an amount. Vitamin A can cause birth defects. For this reason, vitamin A supplements and foods containing large amounts of it such as liver and liver products are not advisable.

Finally, pregnant women are vulnerable to food poisoning bacteria such as listeria and salmonella, so try to avoid prepacked salads, raw egg and soft unripened cheeses such as brie.