Pre-Pregnancy Checklist

Preparing for pregnancy can help improve the health of both mom and baby. This 10-step checklist outlines ways to get ready physically, emotionally, and financially.

1. Schedule a Preconception Visit with an Ob/Gyn

Meeting with an Ob/Gyn before pregnancy gives mothers-to-be a head start on a healthy journey. Ideally, this visit happens with the same provider who will care for the patient during pregnancy.

The visit may include:

• A physical exam and pelvic exam
• A review of medications, supplements, and lifestyle habits
• Screening for chronic conditions such as diabetes, high blood pressure, or mental health concerns
• Vaccinations, including those for chickenpox or rubella, if needed
• Discussion about when to stop birth control
• A Pap test if due

A preconception appointment allows providers to review patients’ overall health, manage medical conditions, and determine if medications are safe to continue.

2. Take Folic Acid Daily

Folic acid, a B vitamin, plays a critical role in early fetal development. Taking 400 micrograms (0.4 milligrams) can lower the risk of serious birth defects of the brain and spine, such as spina bifida and anencephaly.

These types of defects happen early in pregnancy, often before a woman knows she’s pregnant. That’s why we recommend taking a prenatal vitamin daily for at least three months before getting pregnant.

3. Exercise Regularly

Being active before pregnancy can ease the journey ahead. Physical activity helps improve cardiovascular health, build strength, and prepare the body for labor and delivery.

Aim for 30 minutes of moderate exercise most days. Good options include walking, swimming, or biking. Always talk with a provider before starting a new fitness routine.

4. Quit Smoking and Avoid Alcohol

Smoking affects fertility and increases the risk of miscarriage, premature birth, and low birth weight. Secondhand smoke also harms reproductive health and increases the risk of sudden infant death syndrome (SIDS).

Alcohol use during pregnancy can lead to permanent physical and intellectual disabilities known as fetal alcohol spectrum disorders. Because pregnancy may not be recognized right away, it’s safest to stop drinking alcohol before trying to get pregnant.

5. Consider Genetic Counseling

Talking with a genetic counselor may be helpful, especially for people with a family history of inherited conditions or birth defects. Counseling is also recommended for those who have experienced:

• Multiple miscarriages
• Infant loss
• Trouble getting pregnant

The counselor can explain the chances of passing on genetic conditions and may recommend screening or testing options.

6. Choose a Healthy Diet

A well-balanced diet supports fertility and overall health. Focus on:

• Fruits and vegetables
• Whole grains
• Lean proteins like fish, tofu, or beans
• Low-fat dairy
• Foods rich in iron, calcium, and folic acid

Limit sugary drinks, processed snacks, and foods with empty calories. Consider reducing caffeine intake to no more than 200 milligrams a day – about one cup of coffee.

7. Reach and Maintain a Healthy Weight

Weight can affect hormone levels, ovulation, and pregnancy outcomes. Being underweight may make it harder to conceive. Being overweight raises the risk of gestational diabetes, high blood pressure, and complications during delivery.

Talk with a provider about setting healthy weight goals. Even small changes in diet and activity can help.

8. Keep Up with Dental Care

Oral health is part of overall health. Before pregnancy, schedule a dental checkup and treat any issues such as cavities or gum disease.

Good brushing and flossing habits reduce the bacteria that may be passed to the baby later. Routine dental care is safe during pregnancy, but it’s ideal to take care of any needs ahead of time.

9. Review Finances

Having a baby comes with new expenses. Diapers, clothes, formula, and gear can add up quickly. Consider creating a budget and researching options such as buying in bulk, using gently used items, or asking friends and family for donated baby clothes and gear.

Mothers-to-be should also check with their HR department about parental leave policies. It’s important to know if paid or unpaid time off is offered, as well as what health insurance will cover during pregnancy and delivery.

10. Enjoy the Present

Some things become harder during pregnancy, while others are simply off-limits. Now is an ideal time to enjoy activities such as:

• Taking long road trips or traveling internationally
• Soaking in a hot tub
• Completing home improvement projects
• Participating in contact sports or doing high-intensity workouts
• Riding roller coasters
• Having long, leisurely dinners or wine tastings

Taking thoughtful steps now – both practical and personal – can build a strong foundation for a healthy, confident start to pregnancy.