You can invest in the health of both you and the baby even before your first prenatal care visit. Below is a guide to steps you can take to create a healthier you, a healthier pregnancy and ultimately a healthier baby.

Stop Now! If you have not already stopped, make sure that you cease smoking, drinking alcohol, or using any illicit drugs. Each of these has documented research that shows that there is potential harm to your developing baby.

Nutrition! Eat well-balanced meals that include fruits, vegetables, grains and foods that are low in saturated fat.

Vitamins! Make sure that you get 400 mcg of folic acid. Eating a well-balanced meal is a great way to get the vitamins you need, but just to be safe, make sure that you supplement your diet with a prenatal vitamin. Another nutrient important to your health is calcium.

Exercise! Try to be active at least 3 times a week for at least 30 minute. If you were exercising before you were pregnant, you should be able to continue your routine. Avoid any contact sports and activities that risk falling. Also avoid any heavy lifting.

Avoid! Here is a list of things to avoid during your pregnancy: caffeine, outdoor cats, insecticides, uncooked or undercooked meats, hot tubs, saunas, x-rays, and soft cheeses.

Prenatal Care! Get early and regular prenatal care. Your doctor will be able to recognize potential or existing problems earlier and take any necessary action. Your doctor will also help ensure that your pregnancy is the best that it can be.