Motherhood is one of the most significant phases in a woman's life. TOI provides a handy guide for all mothers to be to enjoy their pregnancy and help them deliver healthy.

Pregnancy is one of the most exciting phases in a woman's life. Within the simplicity of conception, lies the complexity of queries, anxieties, opinions, and quest to create a beautiful human being. Not all parents-to-be awaiting this miraculous gift from God, are aware of the fact that preparation for a healthy baby should begin three months prior to conception. Certainly, this includes few other things to check out besides, 'going off birth control.'

Here is a checklist to help the mother-to-be, prepare for a healthy pregnancy.

Get in shape
It is an important factor to ease up the phase of pregnancy and delivery easier. Incorporate 30 minutes of exercise in your daily regimen. Once you are expecting, join some special pre-natal classes that are safe for pregnant women.

Eat Well
You will need lots of protein, iron, calcium, and folic acid in your diet. Stock up on fruits, nuts, veggies, leafy greens, whole grains, and low fat dairy products. Cut back on chips, baked goods, soda and other junk foods with empty calories. Drink 6-8 glasses of water, 250 ml each a day.

Take Folic Acid
It helps prevent serious birth defects in the child. You will find this BVitamin in many foods, including leafy greens, citrus and beans. Most women need a pill to get enough of it. 400 micrograms of folic acid is needed every day.

Watch your weight
Being too thin can make it harder to conceive. Being too heavy raises your chances of pregnancy related diabetes and high blood pressure. It can also make labour last longer -and you don't want that! So maintain a healthy weight.

Go for regular check-ups
During your prepregnancy visit to a specialist, ask about, tests or vaccines you need, pre-natal vitamins, medicines you can and can't take during pregnancy.Schedule a visit if you suffer from heart or kidney disease, high blood pressure, diabetes, lupus or HIVAIDS, have a history of unexplained still births, miscarriage or premature births. Meet your doctor, if you have risk of having a child born with birth defects or genetic disorder, have or have had a sexually transmitted infection, have a weight problem or history of eating disorders and are older than 35.

Catch up on vaccines
Some illnesses during pregnancy may make you feel miserable and may also prove harmful for your baby. Doctors give some shots like T-dap vaccine for whooping cough, flu vaccine for influenza, before or during pregnancy so that a baby can also be protected.

Screen your genes
There's no crystal ball to tell you whose eyes your baby will get! But a pre-conception genetic screening is required, if your family history or ethnicity puts you at high risk of having a baby with a genetic disorder. A simple blood test can see if you carry genes for cystic fibrosis, fragile X syndrome, Tay Sachs disease, or sickle cell disease.

Cut back on caffeine
Experts suggest no more than 200 milliliter of caffeine a day while you are trying to get pregnant and during the pregnancy itself.That's about 350 ml of coffee or four 200 ml cups of tea.

Quit smoking
Among its other drawbacks, smoking can make it harder for you to conceive. And lighting up during pregnancy, can raise the risk of developing problems like premature birth, low birth weight and miscarriage. It also puts your baby at risk for sudden infant death syndrome. Ask your partner to quit, too. Secondhand smoke is also dangerous. It may hurt male fertility.

Stop drinking
Drinking during pregnancy raises the chances for birth defects and learning problems in the unborn. Alcohol can sometimes make it harder to conceive, too.One drink is probably okay. But since doctors don't know what amount of alcohol causes problems, play it safe and avoid booze entirely.

Reduce stress
Stress can wreck havoc on your pregnancy and your ability to conceive. Relax! Take deep breaths.

Budget for baby
Infants need a lot of stuff. They go through about 8,000 diapers before they are potty-trained! You will need clothes, a car seat, and a stroller, and maybe for mula and bottles. Make a list of supplies and start looking now.Keep in mind, your expenses will also include doctor visits and possibly child care.

Source: Times of India

BDST: 1622 HRS, JAN- 26, 2016
Edited by:  Sharmina Islam, Lifestyle Editor