When you first see those two lines on a pregnancy test, the mental checklist starts forming almost immediately. Schedule the first appointment. Start taking prenatals. Cut back on caffeine.
These are the basics we all know, the ones that get repeated in every pregnancy book and pamphlet handed out at the OB’s office.
But after talking with midwives, OBs, and maternal health researchers, I’ve learned that truly comprehensive prenatal care goes much deeper than what most of us are told during those quick fifteen-minute checkups.
These overlooked steps can make a real difference in how you feel during pregnancy, how your birth unfolds, and how smoothly those early postpartum weeks go. Some of them surprised me. Others made me wish I’d known sooner.
1) Prioritizing mental health screening from the very beginning
We tend to think of prenatal depression and anxiety as something to watch for later in pregnancy or after birth. But mental health shifts can begin in the first trimester, and they often go unaddressed because the focus is so heavily on physical symptoms like nausea and fatigue.
As noted by the American College of Obstetricians and Gynecologists, screening for depression and anxiety should happen at least once during the perinatal period, ideally early on.
Yet many providers still skip this step or rush through it with a quick “How are you feeling emotionally?” that doesn’t invite honest answers.
If your provider hasn’t brought up mental health in a meaningful way, it’s worth asking directly. Request a formal screening tool like the Edinburgh Postnatal Depression Scale, which can also be used during pregnancy.
Knowing your baseline early gives you and your care team something to compare against as pregnancy progresses. And if support is needed, whether therapy, a support group, or medication, starting sooner makes a difference.
2) Building your postpartum plan before the third trimester
Most birth preparation classes focus heavily on labor and delivery. The breathing techniques, the stages of labor, when to go to the hospital. But what happens in the weeks after birth often catches new parents completely off guard, and by then, you’re too exhausted to problem-solve.
Good prenatal care includes conversations about postpartum recovery, feeding plans, sleep arrangements, and who will actually be around to help. This means sitting down, ideally in the second trimester when energy levels are a bit higher, and thinking through the logistics.
Who will bring meals? Who can hold the baby while you shower? What does your partner’s leave look like, and how will you handle things when it ends?
I remember feeling so focused on getting through labor that I barely thought about what came next. Looking back, I wish I’d spent less time perfecting my hospital bag and more time lining up real support. Even a simple list of people you can text at 2 a.m. when you’re crying and the baby won’t latch can be a lifeline.
3) Addressing oral health as part of prenatal wellness
This one surprises a lot of people, but dental care is a legitimate part of prenatal health. Hormonal changes during pregnancy increase the risk of gum disease, and untreated periodontal issues have been linked to preterm birth and low birth weight.
The March of Dimes recommends that pregnant people continue regular dental checkups and cleanings, and that any necessary dental work, including X-rays with proper shielding, is safe during pregnancy. Yet many expecting parents skip the dentist entirely, either because they assume it’s not safe or because it simply falls off the radar.
If you haven’t been to the dentist recently, now is a good time to schedule a visit. Let them know you’re pregnant so they can take appropriate precautions. Keeping your mouth healthy is one of those quiet, behind-the-scenes things that supports the bigger picture of a healthy pregnancy.
4) Learning about pelvic floor health before problems arise
Pelvic floor dysfunction is incredibly common after birth, yet most people don’t hear about it until they’re already dealing with leaking, pain, or pressure. The truth is, pelvic floor preparation can and should start during pregnancy.
This doesn’t mean doing endless Kegels. In fact, for some people, the pelvic floor is already too tight, and strengthening exercises can make things worse.
A pelvic floor physical therapist can assess what’s actually going on and give you personalized guidance. They can also teach you how to relax and lengthen those muscles in preparation for birth, which can reduce the risk of tearing and make pushing more effective.
Many providers don’t mention pelvic floor PT unless a problem has already developed. But seeing someone preventatively, even just for one or two sessions, can give you tools you’ll use during labor and recovery. If your insurance covers it, it’s worth looking into. If not, even a single consultation can be valuable.
5) Understanding the role of nutrition beyond just taking a prenatal vitamin
Prenatal vitamins are important, but they’re meant to fill gaps, not replace a nutrient-dense diet. Good prenatal care includes real conversations about what you’re eating, not just whether you’re avoiding sushi and deli meat.
Certain nutrients become especially important during pregnancy. Choline, for example, supports fetal brain development, yet most prenatal vitamins contain little or none of it.
Iron needs increase significantly, and many pregnant people become deficient without realizing it. Omega-3 fatty acids, particularly DHA, play a role in baby’s neurological development and may help reduce the risk of preterm birth.
If your provider hasn’t talked with you about specific foods to prioritize, consider asking. Eggs, leafy greens, fatty fish low in mercury, legumes, and whole grains are all worth emphasizing. And if you’re dealing with food aversions or nausea, a registered dietitian who specializes in prenatal nutrition can help you find workarounds that still meet your needs.
6) Asking about delayed cord clamping and other evidence-based birth preferences
Part of good prenatal care is being informed about your options during labor and delivery. One practice that has strong research behind it but still isn’t universally offered is delayed cord clamping, waiting at least 30 to 60 seconds after birth before cutting the umbilical cord.
This allows more blood to transfer from the placenta to the baby, which can improve iron stores and support healthy development in the early months. The World Health Organization recommends delayed cord clamping for all births, yet some hospitals still clamp immediately unless parents specifically request otherwise.
Other evidence-based practices worth discussing include skin-to-skin contact immediately after birth, delaying the first bath, and allowing the baby to initiate breastfeeding in the first hour.
These aren’t fringe requests. They’re supported by research and can make a meaningful difference in early bonding and feeding. Knowing what you want ahead of time, and communicating it clearly, increases the chances that your preferences will be honored.
7) Creating space for rest and stress reduction
This one sounds simple, but it’s often the hardest to actually do.
Chronic stress during pregnancy has been linked to a range of outcomes, from preterm birth to developmental differences in children. Yet our culture tends to celebrate busy pregnant people who keep up their usual pace until the very end.
Good prenatal care includes permission to slow down. That might mean cutting back on commitments, saying no to extra projects at work, or letting the house stay messier than usual. It might mean prioritizing sleep, even when there’s a long to-do list waiting.
For me, this looked like spending more time outside with Ellie and Milo, letting them dig in the garden while I sat nearby doing nothing in particular. It looked like skipping the elaborate meal plans and leaning on simple dinners. Rest isn’t lazy. It’s part of how your body does the enormous work of growing a baby.
8) Finding a provider who listens and respects your choices
Perhaps the most overlooked aspect of prenatal care is the relationship you have with your provider. Do they take time to answer your questions? Do they explain their recommendations and respect your decisions, even when they differ from the default? Do you feel heard?
A good provider doesn’t just monitor your physical health. They create space for you to be an active participant in your care. They welcome your questions, even the ones that feel silly. They don’t dismiss your concerns or make you feel rushed.
If something feels off about your current provider, it’s okay to switch, even late in pregnancy. You deserve a care team that makes you feel supported and informed. This is one of the most important relationships you’ll have during this time, and it’s worth getting right.
Closing thoughts
Prenatal care is so much more than checking boxes at appointments. It’s about preparing your body, your mind, and your life for the enormous transition ahead.
The steps that often get overlooked, mental health, pelvic floor support, real nutrition guidance, thoughtful postpartum planning, are the ones that can make the biggest difference in how you experience pregnancy and early parenthood.
You don’t have to do all of this perfectly. Some of it might not be accessible to you right now, and that’s okay. But knowing what good prenatal care can look like gives you the power to ask for more, to advocate for yourself, and to build a foundation that supports you long after the baby arrives.
Trust yourself. You’re already doing more than you realize.
