Pre-pregnancy checklist

Focus on nutrition

Eat a healthy diet

Together, you can prepare for pregnancy by eating a healthy diet containing plenty of fruits, vegetables and protein, such as beans, grains, lentils, eggs, fish and some meat. Try to avoid or limit your intake of saturated or trans fats, such as fried foods, cured meats, cakes and biscuits. 

Take prenatal supplements

A prenatal supplement, such as Elevit Pre-conception & Pregnancy, can help meet the nutritional needs of both mother and baby – prepare for pregnancy by taking it at least one month before conceiving.

DHA and choline are found in fish, seafood, eggs and liver, and can support your baby’s brain and nervous system development. If recommended daily intakes (RDIs) aren’t met through diet alone, taking Elevit DHA & Choline Pregnancy alongside a pregnancy multivitamin will help deliver these vital nutrients. In addition, a probiotic such as Elevit Probiotics supports immunity and gut health.

Male partners can also take positive steps to support conception by adopting a healthier lifestyle and taking a male fertility supplement, such as Menevit Pre-conception Sperm Health. Containing a combination of antioxidant and anti-inflammatory nutrients, it supports overall reproductive health, testosterone levels and sperm mobility and production. Men should take Menevit for three months before trying for a baby and continue taking Menevit while trying to conceive – or as directed by a healthcare professional.
 

Make lifestyle changes

Support your fertility

Fertility declines with age for both women and men. When planning to conceive, speak to a healthcare professional if you have any age-related questions. Guidelines recommend not drinking alcohol while trying to conceive as it can negatively impact both women’s and men’s fertility. Now’s also the time to stop smoking to ensure a healthy pregnancy – your doctor can share advice and treatments to help you quit.

Manage your weight

Check your body mass index (BMI) by entering your height and weight into an online BMI calculator. If either of you feel you need to lose or put on weight to help improve the chance of conception or support a healthy pregnancy, speak to your doctor.

Reduce your caffeine intake

Your partner should limit their caffeine intake to 200mg per day, which is about two espressos or 3-5 cups of tea. Opt for decaf options where possible and remember that caffeine can also be found in chocolate, energy drinks and some soft drinks. 

Reduce stress levels

It’s common to feel pressure, but keeping calm while trying to conceive can support your planning journey. Yoga, meditation and breathing exercises can help you relax.

Track ovulation

Whether you’re using condoms or your partner is taking the Pill or has an IUD fitted, a doctor can answer any questions you both might have about stopping contraception. Your partner can use our ovulation calendar to track their menstrual cycle and ovulation test kits (available at pharmacies) to make the most of the opportunity to conceive. 

Maintain regular exercise

Aim for at least 30 minutes of moderate-intensity exercise most days of the week to boost your overall health. This can include a brisk walk, cycling or swimming.