Becoming a parent is one of the hardest – and most rewarding – jobs you will ever have. You’re proud, excited and happy. You’re also a little nervous about your ability to handle all the responsibilities of your new job - being a good mother.

One of your first responsibilities is to provide a healthy environment in which your baby can grow and develop. Taking care of yourself before, during, and after pregnancy is the one gift no one else can give your baby. Possibly the most important thing you can do is see your doctor, midwife, or other healthcare provider regularly before and during your pregnancy and after the birth. By following these guidelines and suggestions, you and your baby can prepare for a healthy start and a promising future.

If you are planning a pregnancy, make an appointment with your healthcare provider for a physical exam and consultation. Now is the time to discuss your general medical and immunization history, and any particular health complications involving past pregnancies or any sexually transmitted disease you may have previously contracted.

Work with your healthcare provider on improving your eating habits and reaching your ideal body weight before your pregnancy. This is also a good time to talk with your provider about an exercise program.

If you smoke or take recreational drugs, ask for information that can help you or your partner quit. Smoking may cause a miscarriage, stillbirth or low birthweight baby. Eliminate alcohol, chocolate and caffeinated drinks such as coffee, tea and cola. Both alcohol and caffeine have been linked to birth defects. Remember to take a multi-vitamin with folic acid every day.

Eat a variety of healthy foods every day while you are pregnant. Choose from each of the five food groups:

• Grains such as whole grain breads and rice, bagels, grits.
• Vegetables such as sweet potatoes, collard greens, turnips.
• Fruit such as peaches, tomatoes, berries.
• Protein foods such as eggs, meat, fish and beans.
• Milk and dairy products such as fat free yogurt, pudding, and low fat milk. If you can’t drink milk look for special low lactose or lactose free dairy products.

Limit fatty foods and sweets such as soda, cookies, candy, potato chips, and donuts that are high in calories and low in nutrition. Drink at least six to eight glasses of water, fruit juice or milk a day.

Boost your daily folic acid intake by taking a prenatal multivitamin and eating foods such as orange juice, green vegetables, fortified breakfast cereals and enriched whole wheat bread and rice.

Never take or use any medication without the advice of your health care provider. Popular over-the counter medications such as aspirin or creams for muscle aches or tension are dangerous to your developing baby and your pregnancy.

Stay away from toxic substances, chemicals, and radiation in your home and at work. Don’t handle cat litter because you may get an infection that may be harmful to your baby. Avoid eating undercooked meat which can be a source of dangerous food–borne bacteria.

Pregnancy involves not only physical changes, but emotional changes as well. The pressure of work, school, or home can quickly add up and make you feel out of control. Feelings of anxiety about childbirth and impending motherhood can be overwhelming. You can reduce the negative effects of unchecked stress on you and your baby, by caring for your emotional, mental and spiritual needs. Here are a few simple stress busters:

• Commit yourself to having regular "quiet time" for at least 15 minutes a day.
• Take time for meaningful, uplifting conversation with other women, especially older women with children or grandchildren. They understand what you’re going through.
• Talk with your health care provider about starting or continuing a program of physical activity during your pregnancy. Moderate, low impact physical activity can brighten your mood.
• Listen to music that you find particularly relaxing and enjoyable.
• Treat yourself to a massage. Gentle touches are always comforting and relaxing.

Congratulations on the birth of your baby. To give your baby the best chance for a healthy future, here are some things you can do:

• Bring your baby to all scheduled checkups with the doctor. At a minimum you and your baby will visit the doctor two weeks, two months, six months, nine months and twelve months after birth.
• Strongly consider breastfeeding your baby. Breastfed babies are healthier and have fewer allergies. Breastfeeding also helps protect your baby against diarrhea, ear infections, pneumonia and Sudden Infant Death Syndrome (SIDS). Be sure to have your baby receive all immunization shots recommended by the doctor.
• At all times, place your baby on his or her back for sleep. Resist the temptation to fill your baby’s crib with lots of pillows and stuffed animals because they may interfere with your baby’s breathing. Make sure your baby’s crib is sturdy and safe.

Baby blues is the sudden temporary depression that can strike you as a new mother. It can last from a day to several weeks and may make you feel lonely and overwhelmed. Talk about your feelings with your partner, family members, friends, or your health care provider. Never take these feelings out on your baby. Be assured that these feelings will pass.

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