Pregnancy Checklist Australia: What To Do Before Trying for a Baby

Thinking about starting a family?

Preparing your body and mind for pregnancy can make a real difference to your fertility and your baby’s development.

This checklist is here to guide and support you through your pregnancy journey, from planning to preparation for childbirth.

Book a Pre-Pregnancy GP Check-Up

One of the most helpful things you can do early on is book a check-up with your GP. This gives you a chance to go over your general health, talk through any existing conditions, and ask all the questions that are probably on your mind.

Your doctor can:

• Review your medical history and your partner’s history
• Check your blood pressure, weight, and overall health
• Offer guidance on when to stop contraception
• Talk through fertility and your cycle
• Help you make a plan based on your individual needs
• Advise you on maternity care options and early tests or investigations

As part of the check-up, your healthcare professional may also order a urine test.

Health checks and blood tests

Your GP may order routine blood tests to check:

• Full blood count (to pick up on any anaemia)
• Iron levels
• Immunity to rubella and chickenpox
• Vitamin D levels
• Thyroid function (if needed)
• STI screening if relevant
• Urine test to check for infection

They’ll also check that your cervical screening (Pap/HPV test) is up to date.

Review your current medications

Some medications need to be stopped or changed before pregnancy, including:

• Some acne medications (like isotretinoin)
• Certain blood pressure medications
• Some types of antidepressants or anti-epileptic drugs

Never stop your medication without medical advice. Your GP can help you transition to a safer option, or involve a specialist if needed.

Start Taking Folic Acid and Prenatal Supplements

Folic acid is one of the few supplements that’s backed by strong evidence in pregnancy planning. It helps prevent neural tube defects such as spina bifida, which develop in the very first weeks, often before you know you’re pregnant.

Most people should start taking:

• Folic acid: 400 to 500 micrograms per day
• Iodine: 150 micrograms per day

Start at least one month before trying to conceive and keep going for the first 12 weeks of pregnancy.

Here’s a quick look at what’s recommended:

You can buy over-the-counter preconception or prenatal vitamins that include the correct doses. A pregnancy multivitamin is also an option, as it is specifically formulated to support maternal and fetal health and helps meet increased nutritional needs during pregnancy and preconception.

If you have a higher-risk medical history (e.g. previous pregnancy with a neural tube defect, diabetes, or you’re on anti-epileptic medication), your doctor might recommend a higher folic acid dose.

Manage Chronic Conditions Early

If you have a long-term medical condition, managing it well before pregnancy gives you the best shot at a safe and healthy experience. Planning ahead and consulting with healthcare professionals is essential to aim for a healthy pregnancy, especially if you have conditions like diabetes.

Common examples include:

• Diabetes: Aim for good blood sugar control before falling pregnant to reduce risks of complications.
• Thyroid disorders: Your GP may need to adjust your thyroxine dosage to support conception and healthy development.
• High blood pressure: Some blood pressure medications are unsafe in pregnancy, but there are safer options available.
• Mental health conditions: If you live with anxiety, depression, or another condition, your doctor can help you create a supportive plan.

If needed, your GP may refer you to a specialist to get everything stable before you stop contraception. This can include endocrinologists, cardiologists, or mental health professionals depending on your condition.

Eat Well and Move Your Body

The food you eat and how active you are can both affect fertility and pregnancy health. That doesn’t mean a perfect diet or becoming a gym junkie, but it does mean creating consistent habits that help your body get ready. Incorporating pregnancy exercises as part of your routine can support overall health and prepare your body for pregnancy.

Focus on whole foods and variety

Try to eat:

• Plenty of vegetables and fruit
• Whole grains (like brown rice, oats, and wholemeal bread)
• Lean protein (chicken, fish, legumes, tofu)
• Healthy fats (avocados, nuts, olive oil)
• Dairy or calcium-rich alternatives

Avoid ultra-processed snacks, sugary drinks, and trans fats as much as possible.

Aim for a healthy weight

Being underweight or overweight can make it harder to conceive and increase the risk of complications. Your doctor can help you work out a healthy weight range and what’s achievable over time—this isn’t about crash diets but gradual, sustainable changes.

Stay active in a way that suits you

Exercise can help regulate your cycle, improve sleep, lower stress, and build your strength and endurance for labour and recovery. You don’t need to go overboard, just aim for:

• 30 minutes a day of moderate movement
• Walking, swimming, yoga, dancing, or whatever you enjoy
• Avoiding high-intensity contact sports or anything unsafe for pregnancy planning

It’s okay to start small. Even a 15-minute daily walk is a great foundation.

Remember to balance activity with adequate rest, as rest is essential for your overall well-being during pregnancy planning.

Cut Out Smoking, Alcohol and Harmful Substances

When you’re planning for a baby, what you don’t consume matters just as much as what you do. The earlier you cut out certain substances, the better it is for both fertility and early development.

Say goodbye to smoking

Smoking affects your fertility and increases the risk of miscarriage, premature birth, and low birth weight. It impacts both partners, so this is something to tackle together. If quitting feels overwhelming, speak to your GP. They can connect you with stop-smoking programs, prescribe nicotine replacement, or suggest other supports that suit your situation.

Quitting before you fall pregnant is ideal, but even cutting back while working on quitting can have health benefits for you and your baby.

Skip the alcohol

There is no known safe level of alcohol in pregnancy. Since the earliest weeks are crucial to your baby’s development, and you might not realise you’re pregnant right away, the safest approach is to stop drinking alcohol once you’re trying to conceive.

Some people find this tough in social settings, so you can plan ahead by having non-alcoholic drinks on hand or letting close friends know you’re preparing for pregnancy.

Keep an eye on caffeine and avoid risky substances

Moderate caffeine (like one to two coffees a day) is usually considered safe, but it’s best to start reducing your intake if you’re drinking several cups a day.

Other things to avoid:

• Illicit drugs
• Exposure to toxic substances (like pesticides or industrial chemicals)
• Certain over-the-counter medicines or herbal remedies (always check with your GP)

Even common cold and flu medications can contain ingredients not recommended during pregnancy, so always check the label or ask your doctor.

Check Your Vaccinations and Screenings

Some infections that are mild in adults can be serious during pregnancy, especially in the first trimester. Getting up to date on vaccinations before you conceive helps protect both you and your baby.

It’s important to schedule your vaccinations and screenings on the recommended dates to ensure timely protection and compliance with medical guidelines. Some blood tests performed during pregnancy also check your blood cells as part of the screening process.

Immunity checks and vaccines

Your GP may order blood tests to check whether you’re immune to:

• Rubella (German measles)
• Varicella (chickenpox)
• Hepatitis B

If you’re not immune, vaccines are available. The rubella and chickenpox vaccines are live vaccines, so you’ll need to wait at least four weeks after the shot before trying to conceive.

Vaccines that can be given any time (including before or during pregnancy):

• Influenza (flu shot) – strongly recommended in pregnancy
• Pertussis (whooping cough booster) – recommended during each pregnancy, ideally between 20–32 weeks

Get up to date with cervical screening

If your five-yearly HPV test is due, take care of it before pregnancy. This avoids unnecessary delays and lets you focus on pregnancy appointments later on.

Book a dental check-up

Hormonal changes during pregnancy can lead to gum inflammation and bleeding. If untreated, gum disease has been linked to premature birth and low birth weight. A check-up now gives your dentist the chance to manage any issues in advance.

Mental and Emotional Readiness

Fertility is more than just physical health. How you’re feeling emotionally can have a big impact, especially once you’re pregnant and navigating the hormonal and lifestyle changes that come with it. Supporting your mental health is just as important as your physical well-being, and seeking help from a family member or friend can make a significant difference during pregnancy planning.

Look after your mental wellbeing

If you’re feeling anxious, down, or just a bit overwhelmed about this next chapter, you’re not alone. Many people feel the pressure of getting everything “right”. Talking with your GP or a counsellor can help you feel more prepared and supported.

Other things that can help:

• Journalling your thoughts and goals
• Mindfulness or breathing techniques
• Chatting openly with your partner about what lies ahead

Your mental health matters from day one, not just after the baby arrives.

Build a strong support network

Friends, family, colleagues, or online communities can all form part of your village. Think about who you can lean on for practical help, advice, or emotional support during this journey.

And don’t forget your partner—if you have one. Their health and mindset matter too. They can join you in making lifestyle changes, attend appointments, or even start their own preconception health check with their GP.

Understanding Fertility and Timing

Even with perfect planning, conception can take time.

Knowing when you’re most fertile can help you time things better and avoid unnecessary stress. Tracking your cycle by week can help you identify your most fertile windows and optimise your chances of conception.

How to track your cycle

Most women ovulate about 14 days before their next period. That means if you have a regular 28-day cycle, ovulation is likely around day 14. The fertile window is about five days before ovulation and the day of ovulation itself.

Ways to track ovulation:

• Period tracking apps
• Ovulation predictor kits
• Monitoring changes in cervical mucus or basal body temperature

You don’t need to obsess over timing, but having a general idea of your fertile window can increase your chances of conception.

After conception, a dating ultrasound is often performed around 10-13 weeks of pregnancy to confirm gestational age and help establish the timing of your pregnancy.

When to seek extra support

If you’re under 35 and have been trying for 12 months without success, talk to your GP. If you’re 35 or older, consider speaking up after six months. Your GP may run some initial tests or refer you to a fertility specialist.

How Narellan Medical & Skin Clinic Supports You

Once you get that positive test, it’s reassuring to know you won’t be doing it alone. At Narellan Medical & Skin Clinic, our GPs offer ongoing care from preconception through to early pregnancy, and can support you through the next stage with trusted guidance. It’s important to discuss your care plan with your GP to ensure you’re making informed decisions about your pregnancy.

As part of your ongoing care, make sure to attend regular antenatal check ups to monitor the health of both you and your baby.

For your next steps, remember to book antenatal classes early to prepare for labor and connect with other expectant parents.

Early pregnancy confirmation and care

Your GP can confirm your pregnancy with a urine or blood test and arrange early blood work to check for things like:

• hCG (pregnancy hormone)
• Iron levels
• Blood type and antibodies
• Vitamin D
• Rubella immunity (if not already checked)

You should also schedule your first ultrasound, usually done between 6 and 12 weeks, as part of early pregnancy care.

We’ll go over your medical history again and begin discussions about your preferred model of antenatal care.

Shared maternity care

We offer shared care with many public hospitals, which means you can have most of your pregnancy check-ups right here at our clinic with a familiar doctor or midwife, and still be under the hospital’s maternity care system for scans and delivery.

A midwife can support your pregnancy by discussing birthing options, reviewing your birth plan, and providing regular antenatal check-ups.

This option suits those who:

• Want more continuity with a known GP
• Prefer flexible appointment times
• Are having a low-risk pregnancy

We’ll help you decide if shared care is a good fit, or refer you to an obstetrician or hospital program if you need or prefer specialist-led care. It’s important to involve doctors in your birth planning process to ensure your preferences are understood and communicated.

Trusted referrals and next steps

If you decide to go private or need additional support, we’ll arrange the necessary referrals throughout the course of your pregnancy, whether it’s to a local obstetrician, a fertility specialist, or allied health services like a dietitian or mental health provider.

At every stage, our team is here to support your journey with care, clarity and compassion.

Key Takeaways: Your Pre-Pregnancy Checklist

• Book a pre-pregnancy GP visit to review your health, medications, and vaccinations
• Start taking folic acid (400–500 mcg) and iodine (150 mcg) at least one month before trying
• Manage any long-term health conditions with your GP and specialists
• Eat a balanced diet, stay active, and aim for a healthy weight
• Quit smoking, alcohol, and recreational drugs; reduce caffeine if needed
• Get checked for immunity to rubella and chickenpox; update vaccinations before pregnancy
• Complete cervical screening and see a dentist before conceiving
• Support your mental wellbeing and talk with your partner about shared expectations
• Track ovulation if helpful, and seek help if conception takes longer than expected
• Let your GP support you through early pregnancy with shared care or referrals

BONUS: Pregnancy and Birth Planning Checklist:

• Confirm your due date with your healthcare provider
• Choose and pre-register at a hospital or birthing centre; consider birthing centre and birth centres as options
• Prepare your hospital bag in advance for labor and delivery
• Acquire essential baby clothes, and consider borrowing or inheriting to save money
• Reassess and upgrade your maternity bra as your body changes
• Research and plan suitable childcare options for after birth
• Understand your parental leave entitlements and available government benefits
• Plan a baby shower if you wish to celebrate with friends and family
• Consider your breastfeeding options and seek support if needed
• Ensure safety for children and your child, including car restraints and first aid kits
• Prepare for the arrival of babies and reflect on your journey to parenthood
• Schedule a morphology scan (ultrasound scan around 18 weeks) to assess baby’s development and possibly learn if you are having a boy or girl
• Book a nuchal translucency scan (ultrasound scan around 12 weeks) and understand the purpose of nuchal translucency measurement for chromosomal abnormalities
• Screen for gestational diabetes with a glucose tolerance test as recommended
• Discuss birth defects screening, including ultrasound and blood tests
• Attend all recommended ultrasound scans to monitor your baby’s development
• Note key milestones in the second trimester (weeks 13–28) and third trimester (final phase of pregnancy)
• Choose a paediatrician you feel comfortable with for your child