Weddings, vacations, finding the perfect home, and choosing a good college are things most people spend months planning.  Plenty of research and time is spent making sure everything has been thought of to ensure a wise decision and a good outcome.  If pregnancies had that much thought put into them, obstetricians say we’d have healthier babies. 

Unfortunately, the decision to have a child is sometimes made on a whim without taking time to weigh how it will affect a couple’s health and their lives.  Babies change everything, as any mother will say.  By getting in good physical shape before the baby, the odds will increase for a healthy pregnancy and delivery.  The best time to plan for what is commonly referred to as prenatal care is before getting pregnant.  Changing unhealthy behaviors can make a big impact. 

Babies are actually most vulnerable before the mother even realizes she is pregnant.    The first few weeks after conception are critical for a baby’s organ formation.  This is when a mother’s poor health habits can have a negative impact her baby development.

Since the 1960s, medical researchers have been able to link birth weight, birth defects and the overall health of newborns to the quality of a mother’s prenatal care and her activities during her pregnancy.  Researchers have determined a definite link between cigarette smoking and drinking alcohol to premature births, low birth weight and miscarriage.

If the mom-to-be has a chronic disease, such as diabetes, or high blood pressure, it’s to her benefit to get it under control with proper medication or diet before adding the stress of a pregnancy.  Changing medications during a pregnancy is not advisable, so finding what works prior to becoming pregnant is best.  Going over current medications with the physician will alert the parents to any potential problems that may occur and what to do if those problems are noticed.

Planning ahead to conceive a baby gives the mother time to rev up her nutrition level with a power-packed diet.  Folic acid is critical for babies in the early weeks of development to minimize birth defects that result from improper development of the brain or spinal cord.  This nutrient is found naturally in foods such as dark, leafy vegetables, citrus fruits, beans, bread and cereals, but supplements are available if the minimum daily requirement isn’t reached through the normal diet.  Eating better will also provide mom-to-be with much needed energy. 

Developing healthy habits before becoming pregnant will make it easier to be healthy during the pregnancy.  In addition to folic acid, target the following nutrients:

• Calcium.  It will keep your bones healthy and help your baby develop strong ones.  Three servings of dairy each day before pregnancy, and three to four during a pregnancy is recommended.  Even if you take prenatal vitamins, concentrate on extra calcium because it’s generally not included in a high amount in the vitamins.

• Iron.  The baby needs iron to develop correctly and will take all it needs from the mother, even if her supply is low.  If the mom is low in iron, she will become anemic, and her energy will drop.  Good sources of iron are green leafy vegetables, beans, red meat and fortified cereals.  Red meat is another good source of iron. 

• Fiber.  During pregnancy, women tend to become constipated.  Thirty to 35 grams of fiber a day will help.  Good sources include whole wheat, beans, fruits and vegetables.