Preparation

Building a family is exciting. There are many things to consider before you begin. Being as prepared as possible can help you have a healthy pregnancy. From prenatal vitamins and healthy eating to being active, many things can help you thrive while you wait for your little one to arrive.

We are here to support you now and moving forward! You can use our resources whenever you need them. One such resource is this checklist. Use it as a guide to help you get things done during your parenting journey. Breaking the list into steps can make it easier to manage everything you need to do to prepare for your new baby. 

  1. Choose your care team.

    Having providers who understand your needs, goals, and values can help you have the birth experience you want. It is important to select this team before you are pregnant so you can get care to prepare for pregnancy. You can use our online directory to find an excellent provider in your network.

    • See your PCP. Your primary care provider (PCP) knows you and your health history. To help you be as prepared as possible for pregnancy, they will likely:
      • Talk with you about health issues. Overall wellness is essential to a healthy pregnancy. As such, your PCP will want to know about any physical or behavioral health issues you had or have. Having this information can help them guide your care before, during, and after your pregnancy.
      • Talk with you about treatment. If you are receiving treatment for a health issue, your doctor might want to discuss what your management options will be if you get pregnant.
    • Select specialists. Ob-gyns and certified nurse-midwives are specially trained in different areas of women’s health care. If you plan to get pregnant soon, you can research health care providers who you want to care for you and your baby. You can ask your friends, relatives, or PCP for recommendations. Major things to consider while you’re looking are:
      • Your health history.
      • The caregiver’s delivery philosophy.
      • Your compatibility.

     

  2. Work on overall wellness.
    Being healthy before you become pregnant is essential to having a healthy pregnancy. There are different ways to support your body’s health. A lifestyle health coach can help by developing a personalized plan for you. Talk to a health coach today.
    • Eat healthy. The Food and Drug Administration (FDA) recommends a balanced diet that includes:1,2
      • Vegetables: Add a variety of vegetables to your plate.
      • Fruits: Choose whole fruits rather than fruit juices.
      • Fat-free or low-fat dairy: Make fat-free or low-fat milk, yogurt, cheese, and/or fortified soy beverages part of your menu.
      • Protein: Put proteins such as seafood, lean meats and poultry, eggs, beans and peas, nuts, seeds, and soy products into your eating plan.
      • Oils: Healthy fats found in oils help support heart health, which is important for having a healthy pregnancy. Olive, safflower, and sunflower are some oils you can use in moderation.
      • Grains: Look for whole grains, such as 100-percent whole-wheat bread, brown rice, bulgur, oats, and barley.

    • Take prenatal vitamins. Prenatal vitamins benefit you before and during pregnancy. In general, a prenatal vitamin should include these and other vitamins and nutrients:3
      • Folic acid. This form of folate is a B vitamin. Everyone needs folate. It is especially important before and during pregnancy. Folate can help reduce the risk of serious birth defects that affect the brain and spinal cord when taken before and during pregnancy.
      • Iron. Iron is essential for motor and brain development. A lack of iron is called anemia. Anemia during pregnancy can put the life of the mother and baby at risk.
      • Vitamin D and calcium. The immune system uses vitamin D to help resist bacteria and viruses. The body also needs this vitamin to help muscles and nerves work. In addition, vitamin D helps build strong bones by helping the body absorb calcium.
      • Vitamin A. This vitamin supports eyesight and the immune system.
      • Iodine. A fetus needs iodine for healthy growth and cognitive development.
      • Zinc. Supplements of this vitamin reduce the incidence of premature birth.

    If you are thinking about or trying to get pregnant, talk to your PCP about prenatal vitamins. You can ask these questions:

    • Which prenatal vitamin is best for me?
    • When should I take a prenatal vitamin and for how long?
    • Are there any side effects?
    • Will they affect the prescription or over-the-counter medicines I take?

  3. Focus on fertility.
    People can have difficulty getting pregnant and having a healthy pregnancy. You can take steps to support starting your parenting journey.
  • Get an ovulation calculator. Menstrual cycles are different for everyone, so tracking your period, ovulation, and symptoms can be helpful. Track your fertility by using our ovulation calculator, which can help you know when you are most fertile!
  • Consider genetic counseling. If you have a chronic health condition that puts you at a higher risk during pregnancy, you may want to consider genetic counseling so you can learn more about your genes, birth defect risks, and other medical issues that could alter the health of you or your baby.6 Ask your ob-gyn if you should have a genetic counseling consultation.

These steps can be a good start. Remember that you may need to make lifestyle changes, get medical support, or work with a fertility expert if you have fertility issues.

Additional Resources:

Contact us

Contact us to learn more about the UPMC Health Plan Maternity Program and get in touch with a maternity care managers. Coaches are available Monday through Friday from 8 a.m. to 6 p.m.

Sources

1Dietary advice before and during pregnancy. U.S. Food and Drug Administration. July 30, 2024. Accessed Jan. 7, 2025. fda.gov/food/people-risk-foodborne-illness/dietary-advice-and-during-pregnancy
2Participant guide: Keep your heart healthy. Centers for Disease Control and Prevention. Accessed Jan. 7 2025. cdc.gov/diabetes-prevention/media/pdfs/legacy/Participant-Module-12_Keep_Your_Heart_Healthy.pdf
3Micronutrient facts. Centers for Disease Control and Prevention. March 29, 2024. Accessed Jan. 7, 2025. .cdc.gov/nutrition/features/micronutrient-facts.html

4Substance use during pregnancy. Centers for Disease Control and Prevention. May 15, 2024. Accessed Jan. 7, 2025.cdc.gov/maternal-infant-health/pregnancy-substance-abuse/index.html
5Physical activity recommendations for pregnant and postpartum women. Centers for Disease Control and Prevention. Accessed Jan. 7, 2025. https://www.cdc.gov/physical-activity-basics/guidelines/healthy-pregnant-or-postpartum-women.html  

6Genetic counseling. Centers for Disease Control and Prevention. May 15, 2024. Accessed Jan. 7, 2025. cdc.gov/genomics-and-health/counseling-testing/genetic-counseling.html