It is not unusual for some couples who are trying to have babies to experience difficulties. Dr. Judith Dallas, gynaecologist/obstetrician at Gynae Associates in st. andrew, has some tips on how couples can make healthy babies.

Step 1 - Inform your doctor that you want to get pregnant.

Ensure that you are in good health, you are not overweight, your Pap smear is done, breast examinations done, etc. According to Dr. Dallas, this is important because a woman would not want to find out that she has cancer or any other disease while she is pregnant.

Maintain a good diet because the early stages are important. Eat well and take your vitamins.

Exercise at least three times per week to increase your heart rate.

Avoid alcohol and smoking - Dr. Dallas says they may decrease the chances of ovulation and lower a man's sperm count. Studies have shown that babies born to mothers who smoke tend to be lower in birth weight. In addition, exposure to second-hand smoke may adversely affect the foetus. (www.lpch.org)

Inform your doctor if you are taking any medications because this can affect the foetus.

Step 2 - Start trying

Dr. Dallas said women are more fertile when they are in their late teens to late 20s. She noted that the likelihood of a woman getting pregnant reduces when she gets older. However, she said women in their 30s still have a good chance of getting pregnant.

Have Sex - Dr. Dallas said, a woman who is trying to get pregnant should have sex preferably 14 days before her next period (for a woman with a 28-day cycle). This is during the period of ovulation.

Avoid being stressed - This, Dr. Dallas said, would affect some of the hormones in the body and if this stress is protracted, you can have a small baby.

Step 3 - What to eat while pregnant

The eggs have been fertilised and now you are pregnant. You need to be careful because you could have a miscarriage.

You may not need to make major changes to the food you eat while pregnant. Eat according to your appetite and try to eat from a range of good-quality foods to make sure you get the nutrients you and your growing baby need. Everyday, you should aim to eat something from various food groups. See: http://www.hebs.scot.nhs.uk/readysteadybaby/pregnancy/food-to-eat-while-pregnant.htm

Try to aim for five or more portions of fruit and vegetables per day. Use any kind, including fresh, frozen, dried, tinned in natural juices, and pure fruit juices. (Remember though that only one glass of fruit juice can be counted towards your five or more portions, no matter how many you drink.)

Bread, cereals, rice, pasta and potatoes should make up the main part of your meal. Wholegrain cereal foods such as brown rice or wholemeal bread have more fibre and vitamins and are more filling.

Meat, fish and alternatives provide protein and iron. Include some food from this group twice a day. This includes meat, chicken, fish (including tinned fish), eggs, nuts, beans and pulses.

Milk and dairy foods provide an important source of calcium. Try to include one pint of semi-skimmed or skimmed milk per day or swap 1/3 of a pint of milk for 1oz (30g) of cheese (matchbox size), a yoghurt or a bowl of milk pudding. Low-fat dairy products have the same amount of calcium as full-fat varieties.

Keep your intake of foods containing fat and foods containing sugar to a minimum. Try not to eat foods like biscuits, puddings, cakes and chocolate everyday.

You should also aim to increase your levels of folic acid, an important B vitamin. Folic acid is found naturally in many foods and it's added to some manufactured foods. It's vital for the growth and health of all the cells in the body. It's especially important if you are in the early stages of pregnancy (up to 12 weeks), or if you are planning a pregnancy, as it reduces the risk of the baby being affected by neural tube defects such as spina bifida or anencephaly.

Source: http://www.hebs.scot.nhs.uk/ readysteadybaby/pregnancy/food-to-eat-while-pregnant.htm