For some, an unplanned pregnancy may come as a pleasant surprise but, for many, it comes as a painful shock. The need to plan for pregnancy is important to help ensure that the pregnancy is as smooth and trouble-free as possible, both for mother and baby.

So, if you want to start a family, what do you do first?

Women – and men – should first review their health, fitness and lifestyle, to help prepare them for conception and the subsequent pregnancy. Even if you are in good health and lead a healthy lifestyle, there are still positive steps to take.

Ideally, you should plan for your pregnancy 3-6 months before you try to conceive. The first step is to stop your usual method of contraception and allow enough time for your periods to re-establish a regular pattern. Keep a note of the dates of your periods, as your baby’s due date will be calculated from the date of your last period.

You may not conceive immediately - it can take 3-4 months and longer; depending on your age, it is recommended that you try for six months to one year, after which you should seek advice from your family medical practitioner or gynecologist, to rule out any infertility problems.

Diet and fitness

Your body will need nutrition and a balanced diet during pregnancy. Dieting is not recommended during pregnancy, however, if you are overweight, you should reduce your weight to a healthy level.

A diet rich in folic acid helps meet the recommended daily intake of 400 micrograms, during the first 12 weeks of pregnancy. Folic acid helps reduce the risk of spina bifida and other neural tube defects. Foods rich in folic acid include raw or lightly cooked green vegetables; green salad; fresh fruit; fortified breakfast cereal; whole wheat bread.

Foods to avoid include some dairy products and raw or soft boiled eggs, and lightly cooked meats, which may contain harmful bacteria such as salmonella and listeria.

Get fit before you become pregnant as starting an exercise programme is not recommended during pregnancy.

Rubella and toxoplasmosis

Rubella (German measles) is normally a mild disease but can result in serious handicaps in children if caught during pregnancy. You need to be immunized at least three months before becoming pregnant.

Toxoplasmosis is a dangerous parasitic infection which can cause blindness in an unborn baby. Risk can be minimized by avoiding handling cat litter, washing all fruit and vegetables before use and before and after handling meat products, and wearing rubber gloves whilst gardening.

Stub it out

Research shows that smoking (and even passive smoking) during pregnancy can lead to low birth weight babies and can have other harmful effects. Alcohol consumption can reduce fertility in men and women and can affect your unborn baby’s development and should be avoided, even in small quantities.

Existing medical conditions

For women who may suffer from conditions, such as epilepsy, diabetes or high blood pressure, and are using medication, medical advice should be sought before pregnancy, to optimize medication levels.