Tips to help prepare your body for pregnancy

Did you know it’s important to help your body prepare for a healthy pregnancy? If you're trying to get pregnant, it may help to get your body strong, eat well and learn what to expect.

The path to getting pregnant will look a little different for everyone. But there are simple things you can do that may help you get pregnant and have a healthy pregnancy.

Why preparing your body matters before pregnancy

Getting ready to give birth is more than just the 9 months you’re pregnant. The first weeks of pregnancy are very important for your baby’s growth. Try to avoid anything that could be harmful around the time you’re trying to get pregnant. Some habits are hard to change and some health problems may take time to fix. Taking care of your health before you get pregnant can help you and your future baby.¹

Preconception and pregnancy tips for nutrition

Nutritionists typically say everyone should eat a balanced diet that includes:²

Colorful vegetables, beans and potatoes
Whole fruits
Low-fat or fat-free dairy foods
Different proteins, such as fish, lean meats, chicken, eggs, beans, nuts and soy
Oils
Grains, with at least half being whole grains

The U.S. Food and Drug Administration (FDA) recommends taking a folic acid supplement before and during pregnancy.³

The FDA and Environmental Protection Agency’s (EPA) have advice for eating fish for those who might become pregnant. It may help you make informed choices about the types of fish that are good for you and lower in mercury.^2,⁴

Exercise and fitness tips for pregnancy readiness

Always talk to your doctor to find out what exercises are right for you. Think about what you want to do, like lose or gain weight, build muscle or help your lungs work better. Depending on your ability, you may start exercising by walking, swimming, riding a bike or doing aerobics. Yoga is also a good choice. It teaches you good posture, how to breathe and how to focus, which may help during labor.¹

Talk with your doctor before significantly increasing your activity level. This is especially important for those with underlying medical conditions. Ask about the amounts and types of activities that may be best for you.

Learn more about nutrition and fitness during pregnancy

Key lifestyle tips to help boost fertility

The months before you get pregnant are a great time to start healthy habits. Here are some simple things you can do:⁵

Focus on eating healthy foods
Take a prenatal vitamin
Exercise regularly
Work toward a healthy weight
Stop using substances like tobacco, alcohol, marijuana, illegal drugs or prescription drugs you don't need⁶

When to talk to your doctor before trying to get pregnant

Seeing your doctor before you try to get pregnant can help you have a healthy pregnancy. You may see your primary care provider (PCP) or obstetrics and gynecology doctor (OB/GYN). You can visit your doctor at least 3 months before trying to get pregnant for a preconception checkup. Some people may need even more time to get ready. Ask your doctor about topics such as:⁷

Planning your family and birth control options
Taking folic acid
Getting vaccines and tests you may need, like a Pap test or tests for sexually transmitted infections (STIs) and HIV
Managing health problems you have, such as diabetes, high blood pressure, asthma or depression
The medicines, vitamins or supplements you use
Ways to improve your health, like eating healthy foods, staying active, caring for your teeth and quitting smoking or drinking alcohol
Health conditions in your family or your partner's family
Problems you had in past pregnancies, like a baby born too early
Family problems, like not having enough support or feeling unsafe at home

If you want help making changes to your daily habits to help you get pregnant, talk to your doctor.

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Footnotes

Preconception health for women, American Pregnancy Association, Accessed Jan. 2026
Dietary advice before and during pregnancy, U.S. Food and Drug Administration (FDA), Updated Jul. 2024, Accessed Jan. 2026
If you are pregnant or thinking about becoming pregnant, talk with your doctor about any medications you are taking or thinking about taking, including both prescription and over-the-counter medications, supplements or dietary or herbal products
Choose a variety of fish that are low in mercury. Certain groups, such as young children or women who are pregnant, may become pregnant or are nursing, need to be especially cautious about methylmercury — the type of mercury that builds up in fish. Because methylmercury can affect the central nervous system, it is particularly important if you are in one of these groups to eat fish that is lower in mercury content. It is also important for pregnant women to avoid raw and undercooked seafood.
Good health before pregnancy: Prepregnancy care, American College of Obstetricians & Gynecologists (ACOG), Updated Jan. 2024, Accessed Jan. 2026
If you or someone you know needs help with a substance use disorder talk with a healthcare provider about next steps. To learn more about treatment options or help finding a treatment facility call SAMHSA’s National Helpline at 1-800-662-HELP or go to SAMHSA’s Behavioral Health Treatment Services Locator.
Preconception health, OASH Office on Women’s Health, Updated Sept. 2025, Accessed Jan. 2026

Disclaimer

Content is for general informational purposes only and not intended to be medical advice or a substitute for professional health care. See your physician for medical advice personalized to your situation. Consult your doctor prior to beginning an exercise program or making changes to your lifestyle or health care routine.

References to other web sites does not imply an endorsement of the material on the websites.