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How to Prepare Your Body for Pregnancy: Your 3-Month Plan

How to Prepare Your Body for Pregnancy: Your 3-Month Plan

Got baby fever? Well, we’ve got good news for you. Our 3-month plan has tips, tricks, and some important prenatal advice to help get your body baby-ready. Print it out. Put it up on the fridge. And start preparing for pregnancy today!

How to Prepare for Pregnancy Three Months Before

See Your Doc

Scheduling a preconception check-up for you and your partner is the very first step you should take when preparing your body for pregnancy. At a preconception visit, you’ll probably discuss the following:

  • You and your partner’s personal and family medical history, including any possible genetic conditions that may affect your baby.
  • Current birth control methods. Your cycle and fertility may take a few months to adjust, depending on the type of birth control you’ve been using.
  • Weight, diet, age, and any related risk factors.
  • Your habits and lifestyle, such as smoking and alcohol use.
  • Any current medical conditions and medications. Your healthcare provider may suggest adjusting the medication, dosage, or treatment, or advise you to see your specialist.
  • Vaccinations, including what you’ve had and what you may need.

If your doctor misses any of these talking points, speak up! They’re there to help put you on the fast track to a healthy pregnancy.

Consider Stopping Birth Control

If you’re taking an oral contraceptive, you may want to consider stopping now. Most women start their periods again a few weeks after they stop using the pill; however, others find it can take a couple of months before they return to their regular ovulation cycles. Just remember that if you’ve stopped taking the pill and are not yet ready to conceive, using a backup form of barrier birth control, like condoms, is the way to go.

Start Taking a Prenatal Vitamin and Folic Acid

Taking a daily prenatal multivitamin three months ahead of conception is a good rule of thumb. Vitamins that prepare you for pregnancy can help ensure that your body has essential nutrients that both you and your baby need from the very start. Look for prenatal supplements that have iron, vitamin C, calcium, and other key nutrients such as:

  • Folic acid to help support early fetal development of the brain and spinal cord.* The Centers for Disease Control and Prevention (CDC) recommends that all women in their reproductive years take 400 micrograms (mcg) of folic acid daily, in addition to consuming food with folate from a varied diet.1 According to the American Pregnancy Association, taking enough folic acid every day for one month before conception and during the first three months of pregnancy is the best way to prevent neural defects.2

  • Omega-3 DHA, an important fatty acid that helps support your baby’s brain development* in utero and during breastfeeding.

How to Prepare for Pregnancy Two Months Before

Up Your Veggie Game

It’s no surprise that eating healthy helps with getting pregnant. A well-balanced pre-pregnancy diet is important to supply the nutrients necessary for your body to grow, replace worn-out tissue, and provide energy—all key factors in making a baby. So, load up on fruits, veggies, whole grains, and lean proteins. Try to boost your consumption of nutrients like folate, iron, and calcium. And do your best to limit foods that are high in sugar and fat. Try not to overdo a good thing and stress yourself out. Moderation is everything when you’re preparing for pregnancy.

Look at Your Weight

A healthy weight before you conceive may help minimize certain risks that could impact fertility and pregnancy. Weight can affect everything from your menstrual cycle and ovulation to your blood pressure and blood sugar.3

Carrying excess weight in pregnancy can put you at risk for childbirth complications, including blood pressure problems, preterm birth, and gestational diabetes. If you’ve been skipping cardio for the couch lately, now’s the time to get back into a regular exercise routine. Walking, swimming, and bicycling are all great options, and the best part is they don’t require a fancy gym membership. Remember, every step counts. And don’t worry—you’re planning ahead, so there’s time to make changes that could benefit both you and your baby-to-be.

Check In with Yourself

We all feel worried, anxious, sad, or stressed every now and then; it’s part of being human. But if these feelings are interfering with your daily life, don’t hesitate to find the support you need. Talk with your doctor or a health professional about treatment options. Even if your mental health is in check, practicing meditation can be an incredibly proactive tool when you’re preparing for pregnancy. From lowering stress to sleeping better, meditation is a mindfulness technique that you can tap into even from an app.

How to Prepare for Pregnancy One Month Before

Say Goodbye to Bad Habits

We all know that smoking and using certain drugs are huge no-nos during pregnancy and can cause detrimental problems to mom and baby, such as premature birth, congenital disabilities, and infant death. If you’re struggling to quit smoking or stop using drugs, now is the time to get help from a health care provider before becoming pregnant.

Avoid Toxins

Synthetic chemicals, metals, fertilizer, bug spray, and even cat feces found around the home or at work can harm your reproductive system, making it more difficult to get pregnant. These toxins can affect your partner, too. Check in with your work provider about conditions and ask your doctor about what you can do to protect yourself.

Curb the Caffeine

If you can’t function in the morning without a skinny vanilla latte, now is the perfect time to start curbing the caffeine. It’s recommended that pregnant women limit their caffeine intake to less than 200mg a day, or about one regular cup of coffee. If you currently drink more than that, cutting down now will make for an easier transition. It’s also a good time to get acquainted with your new friend, decaf.

Avoid Alcohol

Replace that cocktail with a mocktail for now. The CDC says that alcohol is a no-go during pregnancy or while trying to get pregnant. Alcohol quickly passes through the mom’s blood to the baby and can potentially cause a range of serious problems. Since you won’t know exactly when you’ll conceive, abstaining from alcohol altogether now is your safest move.4

More Preconception Health Resources

Congratulations! You’ve put in the prep and your body is ready for baby. Explore our Tips and Resources section for more baby planning articles and videos, including:

As you take this initial first step toward pregnancy, Enfamil is with you. We understand that everyone's journey is different. We're happy to provide educational resources to help support you through whichever path leads you to parenthood.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.


1. Recommendations: Women and Folic Acid
2. Folic Acid in Pregnancy
3. Weight, fertility, and pregnancy
4. Alcohol Use During Pregnancy

All information on Enfamil, including but not limited to information about health, medical conditions, and nutrition, is intended for your general knowledge and is not a substitute for a healthcare professional's medical identification, advice, or management for specific medical conditions. You should seek medical care and consult your doctor or pediatrician for any specific health or nutrition issues. Never disregard professional medical advice or delay seeking medical treatment, care, or help because of information you have read on Enfamil.