Find out what to eat and how much exercise you should do during each trimester.
⏳ First Trimester (Weeks 1–12): Building the Foundation
🩺 What to Expect
Hormonal changes, fatigue, nausea, mood swings
Your baby’s organs begin forming
Time to begin prenatal care
📅 Key Essentials
First prenatal visit by 8 weeks (labs, dating scan, screenings)
Prenatal vitamins: 400–800 mcg folic acid + iron & DHA
Lifestyle check: Stop smoking/alcohol, limit caffeine (<200 mg/day)
🤢 Coping with Morning Sickness
Eat crackers before rising
Try ginger tea, B6, small meals, and avoid strong smells
Stay hydrated with lemon or mint water
🌼 Second Trimester (Weeks 13–27): Growth & Energy Return
🖼️ Milestone: Anatomy Scan (18–22 Weeks)
Detailed check of baby’s organs, growth, and gender (optional)
⚖️ Track Common Symptoms
Round ligament pain
Leg cramps (magnesium helps)
Mild swelling — rest and elevate feet
🧘 Nutrition & Movement
Iron-rich foods: Spinach, lentils + vitamin C (oranges, bell peppers)
Safe exercises: Prenatal yoga, swimming, walking
Use a pregnancy pillow to improve sleep and posture
🍼 Third Trimester (Weeks 28–40+): Birth Prep Begins
⌚ Frequent Checkups
Biweekly then weekly visits
Monitor BP, fetal position, and weight
👣 Kick Counts
Start at 28 weeks: Aim for 10+ movements in 2 hours
Count at the same time daily (after meals works best)
🎒 Hospital Bag Prep
Pack by week 36:
For Mom: Robe, lip balm, snacks, charger, nursing bra
For Baby: Onesies, blanket, newborn hat, car seat
Bonus: Birth plan, ID, hospital pre-registration
🧬 Prepping for Birth
Discuss pain options: Epidural, nitrous oxide, hydrotherapy
Start perineal massage at 34 weeks
Line up postpartum help (meals, rest, emotional support)
