Supporting precious early days.

Checklists for the First 1000+ Days

Promoting health of mum and baby from the very beginning.
Reducing risk of complications in pregnancy, during labour and your child’s risk of health issues including obesity and allergies.
Expert-led practical tips and guidance from preconception to toddlerhood.


  • Check you and your partner’s BMI, ensure they are within a healthy range
  • You and your partner should aim for 150 minutes moderate exercise
    per week
  • Talk to your GP about existing health conditions (if you have diabetes ensure you have good glycaemic control)
  • Get your bloods checked, including your vitamin D level
  • Take folic acid at least 3 months before trying to conceive (ask your GP or pharmacist about the dose you require)
  • Think about ways to reduce your stress levels


  • Monitor weight gain
  • Aim for 150 minutes of moderate exercise per week
  • Don’t avoid allergenic foods (unless you have an allergy)
  • Go for plenty of prebiotics and probiotics in your diet
  • Eat 2 servings of oily fish each week
  • Aim to eat at least 5 pieces of fruit and vegetables per day
  • Continue to take folic acid at the same preconception dose until week 12, then take 400μg daily for the rest of the pregnancy
  • Take a vitamin D supplement


  • Every feed of breast milk provides a benefit to mum and baby
  • Remember breastfeeding is supported by law in Ireland, know your rights, talk to your employer about your options
  • If you choose to bottle feed your baby, consider “paced feeding” method
  • Include a wide variety of food while breastfeeding, ensure you keep up with extra energy requirements
  • Introduce solids at around 6 months (starting with bitter-tasting foods, vegetables not fruit)
  • Include potentially allergenic foods in your baby’s diet (especially when introducing solids)

Click here to download a printable version of this checklist