Pre-Pregnancy Checklist: What to Do Before Trying to Conceive
Planning for a healthy pregnancy starts before conception.
If you’re thinking about having a baby, now is the time to adopt healthy lifestyle habits—for both partners. Preconception health affects not only fertility but also the course of pregnancy and your baby’s development. That means eating well, staying active, and avoiding harmful substances like alcohol and tobacco. These habits are just as essential for future fathers as they are for mothers-to-be.
Your Egg Takes About 90 Days to Mature
The egg you conceive with begins maturing approximately 90 days before ovulation. That’s why it’s ideal to start preparing your body at least three months in advance. Key steps include:
- Supporting hormonal balance
- Switching to a nutrient-rich, whole food-based diet
- Correcting any vitamin or mineral deficiencies, possibly with a prenatal supplement recommended by your doctor
- Treating gut infections and strengthening your microbiome
- Ensuring your thyroid is functioning optimally
- Practicing effective stress management techniques
Iron deficiency is common—especially among women—and can impact both fertility and pregnancy. Iron is crucial for oxygen transport in the body and plays a major role in the baby’s immune development.
Focus on iron-rich foods like:
- Red meat (your best source of heme iron)
- Chicken, fish, eggs
- Legumes, dark leafy greens, molasses, red grapes
Pair iron-rich foods with vitamin C sources like parsley, bell peppers, oranges, and broccoli to boost absorption.
Build an Exercise Routine
Regular exercise helps with weight management, reduces body fat, improves insulin sensitivity, regulates blood sugar, and boosts energy—all of which support a healthier pregnancy. A strong, active body is better prepared for the demands of conception, pregnancy, and labo
Reach and Maintain a Healthy Weight
Being either underweight or overweight can affect fertility and pregnancy outcomes. Aim to reach a healthy weight before you get pregnant.
Overweight or obesity (BMI over 25) can lower fertility and increase the risk of pregnancy complications like gestational diabetes, high blood pressure, and cesarean delivery.
Being underweight (BMI under 18) may cause hormonal imbalances and fertility issues.
Ensure Sufficient Calcium Intake
You may not need supplements if you get enough calcium from your diet.
500–750 ml of milk or yogurt daily provides up to 75% of your daily needs.
Other sources: cheese, spinach, dill, nuts, and certain fruits.
Calcium is vital for bone and cartilage development, healthy teeth, muscle and nerve function, and normal blood pressure.
Eat a Balanced, Nutrient-Rich Diet
Pre-pregnancy nutrition affects both egg quality and fertility. Aim for a diverse, balanced diet with:
Plenty of fruits, vegetables, whole grains, and lean proteins
Omega-3 fatty acids (especially from fish 1–2 times per week)
Adequate hydration
Minimal processed, packaged, and sugary foods
This builds nutrient stores to support the pregnancy and helps ensure a healthy environment for fetal development.
Start Taking Folic Acid
Once you decide to try for a baby, begin taking 400 mcg of folic acid daily—with your doctor’s guidance—and continue through at least the first 12 weeks of pregnancy.
Folic acid helps prevent neural tube defects and supports brain and spinal development.
Also include folate-rich foods like spinach, purslane, broccoli, citrus fruits, legumes, and egg yolk in your diet.
Manage Blood Sugar Levels
Diabetes doesn’t prevent pregnancy, but uncontrolled blood sugar can harm fetal development—especially during the early weeks when the brain and spinal cord are forming.
Don’t skip meals
Stick to balanced nutrition
Monitor glucose levels with your healthcare provider’s support
Check Vitamin D Levels
Vitamin D is essential for bone health, immune function, brain and heart development.
Widespread deficiency makes it important to test your levels and supplement if needed.
Adequate vitamin D before and during pregnancy supports healthy fetal growth.
Use Iodized Salt
Iodine is vital for thyroid hormone production, which affects metabolism, growth, and reproduction.
A deficiency can lead to developmental delays and congenital hypothyroidism.
Make sure to consume iodized salt and iodine-rich foods like eggs, dairy, and fish to support fetal brain development.
Eliminate Alcohol and Tobacco
Both alcohol and smoking lower fertility and harm your baby’s development.
Alcohol impairs nutrient absorption, increases fat storage, and reduces sperm and egg quality.
Smoking disrupts ovulation and sperm production, lowers oxygen levels in the blood, and is linked to miscarriage, premature birth, and behavioral issues in children.
The earlier you quit, the better it is for your future child’s health.
Schedule a Preconception Checkup
Before trying to conceive, visit your doctor for a full health screening. This includes:
Routine blood work
Genetic carrier testing for conditions like thalassemia
Screening and treatment for infections or chronic illnesses (e.g. diabetes, high blood pressure)
Your doctor can guide you through any medications or interventions needed to ensure a smooth and safe pregnancy journey.
