Do you imagine yourself to be a vision of blooming health during your pregnancy with a perfectly neat bump, radiant skin and glossy hair?

Or do you fear growing ever larger and fatter with swollen ankles, expanding hips, frumpy clothes and rollercoaster hormones?

A recent survey by baby charity Tommy's and Boots found mums are unclear about pregnancy health and are taking unnecessary risks which could harm their baby.

Here is a guide from Tommy's and the National Childbirth Trust (NCT) to help ensure you and baby blossom.

HAVE SEX. Ignore the myths. Women find they have a greater sex drive because the increased blood flow to the pelvic floor makes them more likely to orgasm.

TALK TO YOUR PARTNER. It is a stressful time with new challenges and both partners will have different ways to adjust to the situation. You may find pregnancy brings you closer.

REDUCE STRESS. Try readjusting your lifestyle by identifying and changing the cause of your stress or learning techniques to cope with it.

GIVE UP ALCOHOL COMPLETELY. Previous Government guidelines set a limit of two units a week - two glasses of wine. Now women have been warned any alcohol at all could cause permanent damage. Unborn babies are unable to process alcohol in their mothers blood and there are concerns mothers drinking it during pregnancy could lead to attention deficit disorder, hyperactivity, memory problems and poor coordination.

STOP SMOKING. A baby born to a smoker is twice as likely to be born premature, three times more likely to be underweight and more likely to be a victim of cot death.

TAKE FOLIC ACID SUPPLEMENTS. We need folic acid to make DNA. When you are pregnant you need more, especially during the first 12 weeks. NHS prescriptions of folic acid are free to pregnant women.

EAT A BALANCED DIET. Include protein, dairy products, carbohydrates, fruit and vegetables. Leafy vegetables are a good source of folic acid.

EAT FISH. Research suggests women who eat more oily fish tend to have longer pregnancies and bigger babies. However, the most recent advice from the Food Standards Agency is that pregnant women should not eat more than two portions of oily fish a week because of the levels of dioxins in them. They should eat no more than four medium tins of tuna or two fresh tuna steaks a week because of the levels of mercury in these fish. Do not eat shark, swordfish or marlin while pregnant. For the latest advice on food safety, log on to the Food Standards Agency web site, www.food.gov.uk
EAT IRON-RICH FOODS. Iron makes haemoglobin, which carries oxygen around our bodies. Sources include lean beef, lamb and kidney, dark chicken or turkey, fortified breakfast cereals, wholemeal bread and leafy vegetables.

KEEP A SUPPLY OF HEALTHY SNACKS. These could include dried fruit, cereals, nuts and seeds and raw vegetables.

AVOID unpasteurised dairy products, mould-ripened cheeses, raw eggs, under-cooked meat, unwashed fruits and vegetables, liver products and pate.

DRINK six to eight glasses of water a day.

CUT DOWN ON CAFFEINE. Opt for alternatives to tea and coffee such as herbal teas.

TAKE UP A GENTLE EXERCISE. This will improve oxygen flow and circulation to benefit your growing baby. This could be swimming, walking or yoga. Avoid strenuous exercise. If you can't hold a conversation while exercising, then stop.

For further information, log on to Tommy's at www.pregnancyhealth.org or buy the NCT book, Food Facts For Pregnancy And Breastfeeding. It costs £5.99, call 0870 112 1120 or log on to www.nctsales.co.uk or email shop@nctsales.co.uk