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90 Days Preconception Checklist

Part of what makes RMACT unique is that our goal is healthy pregnancies, not simply pregnancy. Because of this, we take into consideration our patients’ overall health. This not only benefits the patient today, but it also can help increase her chance of a successful cycle and improve the health of the baby.

Making changes, even just a few small adjustments, just 90 days before conception impacts the health of mom and baby. Improving your overall health can improve your fertility and chances for having a healthy baby.  The checklist below can serve as a guide.

No time to read the entire checklist? Click here to download a free checklist now.

How to Have a Healthy Baby


  • Test for risk factors: hemoglobin A1c, vitamin D, blood pressure, cholesterol
  • Take prenatal vitamins (800 mcg of folic acid)
  • Drink water (not soda and minimize caffeine)
  • Eat a balanced diet that exemplifies the USDA’s balanced plate full of vegetables, fruit, whole grains, lean protein, heart healthy fats
  • Boost important vitamins and minerals:calcium (dairy, leafy greens)
  • folic acid (citric fruit, fortified breads, lentils)
  • iron (spinach, beans)
  • omega-3 (low-mercury fish, such as salmon) 

Lifestyle Habits

  • Limit alcohol
  • Quit smoking
  • Avoid exposure to environmental risk factors (e.g., gardening chemicals, cleaning products)
  • Lower caffeine intake to less than 150 mg per day, which is equivalent to two 8-oz. cups of coffee
  • Try to get to a healthy weight and BMI
  • Be physically active with low impact activities such as swimming, walking and restorative yoga

Emotional Preparedness

  • Incorporate stress management and relaxation (e.g., yoga, meditation)
  • Identify friends and family who are the people you can lean; who can you lean on throughout this journey?
  • Consider support groups or talking to a professional when making life-changing decisions

Personal Finances

  • Meet with an RMACT financial advisor to discuss health insurance benefits, costs
  • Check your health insurance and family building benefits

Reproductive Function

  • Schedule a preconception visit with your OB/GYN and be up to date on pap smear and mammogram
  • Conduct fertility tests such as FSH, AMH, hysterosalpingogram (HSG)

Want to take this preconception information to-go?

Download the free checklist now!

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