Pregnancy Preparation Checklist

You have started a prenatal vitamin with folic acid

Folic acid (400-800 mcg daily) should begin at least 1 month before conception to prevent neural tube defects

You have scheduled a preconception doctor visit

A checkup before pregnancy can identify risk factors, update vaccines, and optimize any chronic conditions

Your vaccinations are up to date

Key vaccines include MMR, varicella, Tdap, and hepatitis B — some must be given before pregnancy

You have reviewed current medications with your doctor

Some common medications are unsafe during pregnancy and need to be switched or stopped before conception

You eat a balanced diet with key nutrients

Focus on iron, calcium, iodine, vitamin D, and omega-3 fatty acids — all critical for fetal development

You limit caffeine to 200 mg per day or less

That is roughly 1-2 cups of coffee — high caffeine intake has been linked to increased miscarriage risk

You avoid alcohol completely

No amount of alcohol is known to be safe during pregnancy — it is best to stop before trying to conceive

You stay well hydrated

Adequate water intake supports blood volume expansion, amniotic fluid, and helps prevent constipation and UTIs

You do regular moderate exercise

30 minutes of moderate activity most days prepares your body for the physical demands of pregnancy and labor

You are managing stress levels

Chronic stress can affect fertility and pregnancy outcomes — consider mindfulness, yoga, or counseling

You are getting adequate sleep (7-9 hours)

Good sleep supports hormone regulation, immune function, and overall health during the preconception period

You have reviewed your health insurance coverage

Understand your prenatal care coverage, deductibles, and out-of-pocket costs before you get pregnant

You have created a budget for baby expenses

Planning for medical costs, baby gear, childcare, and potential income changes reduces financial stress

You have found a healthcare provider or midwife

Choose an OB-GYN or midwife you trust early — popular providers may have long waitlists