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Take Folic Acid Daily Before you even try to get pregnant you can take action to have a healthy baby. How? Start taking 400 micrograms of folic acid every day, the amount in most multivitamins. This B vitamin comes in many foods, like leafy greens, citrus, and beans � but most women need a pill to get enough. Folic acid helps prevent serious birth defects that can happen before you know you�re pregnant. Tune Up With a Checkup See your doctor a few months before you start trying to get pregnant. Ask about: * Vaccines or tests you need * Starting a prenatal vitamin * How to control any health conditions you may have * What medicines you can and can�t take during pregnancy � prescription and over the counter. Work Toward a Healthy Weight Being too thin can make it harder to get pregnant. Being too heavy may also cause problems with pregnancy, and puts you at risk for health problems including diabetes and high blood pressure. It can also make labor last longer. Moderate exercise can help you feel your best as you try to get pregnant. Make Exercise a Habit Getting in shape can make your pregnancy and delivery easier. Aim for 30 minutes of moderate exercise on most days. Walking, bicycling, and swimming are all great ways to get a workout. Or join a prenatal exercise class. Eat a Better Balance for Baby One of the best things you can do is to eat healthy now, before you�re pregnant. Ask your partner to join you. You�ll need plenty of protein, iron, calcium, and folic acid. So stock up on fruits, nuts, vegetables, leafy greens, whole grains, and low-fat dairy products. Cut back on chips, baked goods, soda, and other junk foods that have empty calories. Create a Baby Budget You�ll want the best for your little one, so start planning now. Consider formula, baby food, diapers, equipment, pediatrician visits, child care, and baby clothes that are fun and practical. Think about ways to stretch a dollar: gently used baby clothes, family day care, anything that will ease the financial impact. Watch the Caffeine Can�t get going without that cup of coffee? It�s OK, but you may want to stop at just one. Some experts recommend that you get no more than 200 mg of caffeine a day while trying to get pregnant and during pregnancy itself. That�s about one 12-ounce cup of coffee or four 8-ounce cups of brewed tea. Decaf or even warm, spiced milk can be a soothing substitute for a regular cup of Joe. Quit Smoking If you smoke, now�s the time to quit. Smoking can make it harder for you to get pregnant. And smoking during pregnancy can raise the risk of premature birth, low birth weight, and miscarriage. It also puts your baby at risk for sudden infant death syndrome (SIDS). Ask your partner to quit, too. Breathing in secondhand smoke is dangerous, and smoking can also decrease male fertility. If you need help quitting, talk to your doctor. Avoid Alcohol It�s best to stop drinking before you start trying for a baby. In some cases alcohol can make it harder to get pregnant. And drinking during pregnancy itself raises the risk for birth defects and learning problems. What if you had a drink before you knew you were pregnant? One drink is probably not a concern � but since doctors don�t know how much or how little alcohol causes problems, it�s safest to avoid it entirely. Learn About Maternity Leave and Pay Check at work about maternity benefits. Some companies offer paid leave after you give birth, or you may be able to use sick time or vacation time. If your job doesn�t offer paid time off, plan now for a budget adjustment. You�ll want enough time to give your newborn baby a great start. Check your health plan, too, to see what medical costs it covers. Is your local hospital on the plan?