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Your guide to nourishing your body, understanding prenatal care, preparing for birth, and supporting healthy movement throughout pregnancy.
A note from your midwife: Every pregnancy is different. This guide is educational and does not replace individualized prenatal or emergency care. Testing, nutrition, exercise, supplements and fetal-position recommendations should be personalized with your maternity-care provider.
Your pregnancy is dated from the first day of your last menstrual period. This week is about preparation and establishing healthy routines.
🥗 Nourish Your Body
Focus on protein at meals, fruits and vegetables, hydration, and a prenatal vitamin with folic acid as recommended by your provider.
🍽️ This Week’s Meal Idea
Eggs + whole-grain toast + Greek yogurt + berries.
🧪 Tests & Prenatal Care
Prenatal care, medication review, medical history and immunization review are good early steps. Testing schedules vary by practice and individual history.
🚫 Things to Avoid
Avoid alcohol, nicotine, recreational drugs, and unreviewed medications or supplements. General food-safety guidance includes avoiding raw/undercooked animal foods, unpasteurized dairy or juice, raw sprouts, and unwashed produce.
🤰 Movement & Fetal Positioning
Begin with walking and gentle strength or mobility if appropriate. Build hip, glute, core and pelvic-floor awareness. Stop and contact your care team for warning signs such as vaginal bleeding, leaking fluid, painful regular contractions, chest pain, severe shortness of breath, dizziness/fainting, or other symptoms your provider has told you require evaluation.
💗 Midwife Tip
Focus on consistency rather than perfection. Nourish yourself, stay connected to your body, and bring questions to your prenatal care team.
100-gram protein idea: For people who have been advised to aim for about 100 g/day, a simple pattern is approximately 25–30 g at each meal plus one protein-rich snack. Protein needs are individualized; 100 g is not a universal pregnancy requirement.
Educational content only. Call your maternity-care provider for individualized advice. Seek urgent evaluation for severe or concerning symptoms, including heavy bleeding, leaking fluid, severe chest pain or trouble breathing, severe headache or vision changes, or decreased fetal movement when applicable.
Ovulation and fertilization may occur around this time, although timing varies.
🥗 Nourish Your Body
Build meals around protein + produce + whole-food carbohydrate + healthy fat.
🍽️ This Week’s Meal Idea
Egg and cheese breakfast burrito with black beans and fruit.
🧪 Tests & Prenatal Care
If pregnancy is possible, begin or continue prenatal preparation and folic acid as recommended. Testing schedules vary by practice and individual history.
🚫 Things to Avoid
Once pregnant, avoid raw/undercooked foods and unpasteurized products. General food-safety guidance includes avoiding raw/undercooked animal foods, unpasteurized dairy or juice, raw sprouts, and unwashed produce.
🤰 Movement & Fetal Positioning
Walking, swimming and gentle mobility are excellent foundations. Stop and contact your care team for warning signs such as vaginal bleeding, leaking fluid, painful regular contractions, chest pain, severe shortness of breath, dizziness/fainting, or other symptoms your provider has told you require evaluation.
💗 Midwife Tip
Focus on consistency rather than perfection. Nourish yourself, stay connected to your body, and bring questions to your prenatal care team.
100-gram protein idea: For people who have been advised to aim for about 100 g/day, a simple pattern is approximately 25–30 g at each meal plus one protein-rich snack. Protein needs are individualized; 100 g is not a universal pregnancy requirement.
Educational content only. Call your maternity-care provider for individualized advice. Seek urgent evaluation for severe or concerning symptoms, including heavy bleeding, leaking fluid, severe chest pain or trouble breathing, severe headache or vision changes, or decreased fetal movement when applicable.
The fertilized egg is moving toward implantation while early placental development begins.
🥗 Nourish Your Body
Eat regularly rather than waiting until you are very hungry.
🍽️ This Week’s Meal Idea
Greek yogurt + berries + peanut-butter toast.
🧪 Tests & Prenatal Care
Establish prenatal care if pregnancy is confirmed. Testing schedules vary by practice and individual history.
🚫 Things to Avoid
Alcohol has no known safe amount or safe time during pregnancy. General food-safety guidance includes avoiding raw/undercooked animal foods, unpasteurized dairy or juice, raw sprouts, and unwashed produce.
🤰 Movement & Fetal Positioning
Gentle daily movement; avoid overheating and dehydration. Stop and contact your care team for warning signs such as vaginal bleeding, leaking fluid, painful regular contractions, chest pain, severe shortness of breath, dizziness/fainting, or other symptoms your provider has told you require evaluation.
💗 Midwife Tip
Focus on consistency rather than perfection. Nourish yourself, stay connected to your body, and bring questions to your prenatal care team.
100-gram protein idea: For people who have been advised to aim for about 100 g/day, a simple pattern is approximately 25–30 g at each meal plus one protein-rich snack. Protein needs are individualized; 100 g is not a universal pregnancy requirement.
Educational content only. Call your maternity-care provider for individualized advice. Seek urgent evaluation for severe or concerning symptoms, including heavy bleeding, leaking fluid, severe chest pain or trouble breathing, severe headache or vision changes, or decreased fetal movement when applicable.
Implantation occurs around this stage for many pregnancies and pregnancy hormones begin rising.
🥗 Nourish Your Body
Keep easy protein foods available for days when appetite is low.
🍽️ This Week’s Meal Idea
Two eggs + cottage cheese + fruit.
🧪 Tests & Prenatal Care
A pregnancy test may now be positive; schedule prenatal care after confirmation. Testing schedules vary by practice and individual history.
🚫 Things to Avoid
Avoid alcohol, smoking and unreviewed medications or supplements. General food-safety guidance includes avoiding raw/undercooked animal foods, unpasteurized dairy or juice, raw sprouts, and unwashed produce.
🤰 Movement & Fetal Positioning
Walking and comfortable pelvic mobility. Stop and contact your care team for warning signs such as vaginal bleeding, leaking fluid, painful regular contractions, chest pain, severe shortness of breath, dizziness/fainting, or other symptoms your provider has told you require evaluation.
💗 Midwife Tip
Focus on consistency rather than perfection. Nourish yourself, stay connected to your body, and bring questions to your prenatal care team.
100-gram protein idea: For people who have been advised to aim for about 100 g/day, a simple pattern is approximately 25–30 g at each meal plus one protein-rich snack. Protein needs are individualized; 100 g is not a universal pregnancy requirement.
Educational content only. Call your maternity-care provider for individualized advice. Seek urgent evaluation for severe or concerning symptoms, including heavy bleeding, leaking fluid, severe chest pain or trouble breathing, severe headache or vision changes, or decreased fetal movement when applicable.
Early embryonic development is rapid. Fatigue, breast tenderness and nausea may begin.
🥗 Nourish Your Body
Small, frequent meals can help if nausea develops.
🍽️ This Week’s Meal Idea
Egg-and-cheese breakfast sandwich + Greek yogurt snack.
🧪 Tests & Prenatal Care
Initial prenatal labs are often scheduled during early pregnancy. Testing schedules vary by practice and individual history.
🚫 Things to Avoid
Avoid raw/undercooked meat, eggs, fish and unpasteurized dairy. General food-safety guidance includes avoiding raw/undercooked animal foods, unpasteurized dairy or juice, raw sprouts, and unwashed produce.
🤰 Movement & Fetal Positioning
Gentle walking and breathing exercises. Stop and contact your care team for warning signs such as vaginal bleeding, leaking fluid, painful regular contractions, chest pain, severe shortness of breath, dizziness/fainting, or other symptoms your provider has told you require evaluation.
💗 Midwife Tip
Focus on consistency rather than perfection. Nourish yourself, stay connected to your body, and bring questions to your prenatal care team.
100-gram protein idea: For people who have been advised to aim for about 100 g/day, a simple pattern is approximately 25–30 g at each meal plus one protein-rich snack. Protein needs are individualized; 100 g is not a universal pregnancy requirement.
Educational content only. Call your maternity-care provider for individualized advice. Seek urgent evaluation for severe or concerning symptoms, including heavy bleeding, leaking fluid, severe chest pain or trouble breathing, severe headache or vision changes, or decreased fetal movement when applicable.
The developing brain, spinal cord, heart and other structures are forming rapidly.
🥗 Nourish Your Body
Include iron-rich foods such as beef, lentils, beans, eggs and leafy greens.
🍽️ This Week’s Meal Idea
Beef or lentil bowl + rice + bell peppers.
🧪 Tests & Prenatal Care
Early labs commonly include CBC, blood type/Rh, urine testing and infection screening. Testing schedules vary by practice and individual history.
🚫 Things to Avoid
Do not start herbal products simply because they are labeled natural. General food-safety guidance includes avoiding raw/undercooked animal foods, unpasteurized dairy or juice, raw sprouts, and unwashed produce.
🤰 Movement & Fetal Positioning
Continue gentle activity if cleared; prioritize rest if fatigued. Stop and contact your care team for warning signs such as vaginal bleeding, leaking fluid, painful regular contractions, chest pain, severe shortness of breath, dizziness/fainting, or other symptoms your provider has told you require evaluation.
💗 Midwife Tip
Focus on consistency rather than perfection. Nourish yourself, stay connected to your body, and bring questions to your prenatal care team.
100-gram protein idea: For people who have been advised to aim for about 100 g/day, a simple pattern is approximately 25–30 g at each meal plus one protein-rich snack. Protein needs are individualized; 100 g is not a universal pregnancy requirement.
Educational content only. Call your maternity-care provider for individualized advice. Seek urgent evaluation for severe or concerning symptoms, including heavy bleeding, leaking fluid, severe chest pain or trouble breathing, severe headache or vision changes, or decreased fetal movement when applicable.
Early body structures continue to develop. Nausea and food aversions may be strong.
🥗 Nourish Your Body
Aim for a protein-rich breakfast to make the rest of the day easier.
🍽️ This Week’s Meal Idea
Greek yogurt + eggs + whole-grain toast.
🧪 Tests & Prenatal Care
Discuss genetic/carrier screening options with your provider. Testing schedules vary by practice and individual history.
🚫 Things to Avoid
Focus on safe foods you can tolerate; seek care for persistent inability to keep fluids down. General food-safety guidance includes avoiding raw/undercooked animal foods, unpasteurized dairy or juice, raw sprouts, and unwashed produce.
🤰 Movement & Fetal Positioning
Walking, pelvic circles and gentle mobility. Stop and contact your care team for warning signs such as vaginal bleeding, leaking fluid, painful regular contractions, chest pain, severe shortness of breath, dizziness/fainting, or other symptoms your provider has told you require evaluation.
💗 Midwife Tip
Focus on consistency rather than perfection. Nourish yourself, stay connected to your body, and bring questions to your prenatal care team.
100-gram protein idea: For people who have been advised to aim for about 100 g/day, a simple pattern is approximately 25–30 g at each meal plus one protein-rich snack. Protein needs are individualized; 100 g is not a universal pregnancy requirement.
Educational content only. Call your maternity-care provider for individualized advice. Seek urgent evaluation for severe or concerning symptoms, including heavy bleeding, leaking fluid, severe chest pain or trouble breathing, severe headache or vision changes, or decreased fetal movement when applicable.
Your baby’s major structures continue developing while your body adapts to pregnancy.
🥗 Nourish Your Body
Pair carbohydrate foods with protein to make meals more satisfying.
🍽️ This Week’s Meal Idea
Chicken + rice + vegetables + Greek-yogurt sauce.
🧪 Tests & Prenatal Care
Continue routine prenatal visits and early laboratory follow-up. Testing schedules vary by practice and individual history.
🚫 Things to Avoid
Avoid overheating and dehydration during exercise. General food-safety guidance includes avoiding raw/undercooked animal foods, unpasteurized dairy or juice, raw sprouts, and unwashed produce.
🤰 Movement & Fetal Positioning
Cat-cow, pelvic tilts and comfortable hip mobility. Stop and contact your care team for warning signs such as vaginal bleeding, leaking fluid, painful regular contractions, chest pain, severe shortness of breath, dizziness/fainting, or other symptoms your provider has told you require evaluation.
💗 Midwife Tip
Focus on consistency rather than perfection. Nourish yourself, stay connected to your body, and bring questions to your prenatal care team.
100-gram protein idea: For people who have been advised to aim for about 100 g/day, a simple pattern is approximately 25–30 g at each meal plus one protein-rich snack. Protein needs are individualized; 100 g is not a universal pregnancy requirement.
Educational content only. Call your maternity-care provider for individualized advice. Seek urgent evaluation for severe or concerning symptoms, including heavy bleeding, leaking fluid, severe chest pain or trouble breathing, severe headache or vision changes, or decreased fetal movement when applicable.
Rapid development continues and nutritional needs become increasingly important.
🥗 Nourish Your Body
Keep water and protein snacks nearby.
🍽️ This Week’s Meal Idea
Cottage cheese + fruit + turkey roll-ups.
🧪 Tests & Prenatal Care
Continue prenatal screening discussions and routine care. Testing schedules vary by practice and individual history.
🚫 Things to Avoid
Avoid raw sprouts and unwashed produce. General food-safety guidance includes avoiding raw/undercooked animal foods, unpasteurized dairy or juice, raw sprouts, and unwashed produce.
🤰 Movement & Fetal Positioning
Short walks throughout the day count. Stop and contact your care team for warning signs such as vaginal bleeding, leaking fluid, painful regular contractions, chest pain, severe shortness of breath, dizziness/fainting, or other symptoms your provider has told you require evaluation.
💗 Midwife Tip
Focus on consistency rather than perfection. Nourish yourself, stay connected to your body, and bring questions to your prenatal care team.
100-gram protein idea: For people who have been advised to aim for about 100 g/day, a simple pattern is approximately 25–30 g at each meal plus one protein-rich snack. Protein needs are individualized; 100 g is not a universal pregnancy requirement.
Educational content only. Call your maternity-care provider for individualized advice. Seek urgent evaluation for severe or concerning symptoms, including heavy bleeding, leaking fluid, severe chest pain or trouble breathing, severe headache or vision changes, or decreased fetal movement when applicable.
Your baby’s development continues and cell-free DNA screening can begin at 10 weeks.
🥗 Nourish Your Body
Focus on iron, folate, choline, protein and hydration.
🍽️ This Week’s Meal Idea
Protein smoothie: milk + Greek yogurt + berries + banana + peanut butter.
🧪 Tests & Prenatal Care
cfDNA screening can begin at 10 weeks. Screening estimates risk; it is not diagnostic. A screening test estimates risk; it does not diagnose a condition.
🚫 Things to Avoid
Do not make major decisions from a screening result without appropriate counseling. General food-safety guidance includes avoiding raw/undercooked animal foods, unpasteurized dairy or juice, raw sprouts, and unwashed produce.
🤰 Movement & Fetal Positioning
Moderate walking or another approved aerobic activity. Stop and contact your care team for warning signs such as vaginal bleeding, leaking fluid, painful regular contractions, chest pain, severe shortness of breath, dizziness/fainting, or other symptoms your provider has told you require evaluation.
💗 Midwife Tip
Focus on consistency rather than perfection. Nourish yourself, stay connected to your body, and bring questions to your prenatal care team.
100-gram protein idea: For people who have been advised to aim for about 100 g/day, a simple pattern is approximately 25–30 g at each meal plus one protein-rich snack. Protein needs are individualized; 100 g is not a universal pregnancy requirement.
Educational content only. Call your maternity-care provider for individualized advice. Seek urgent evaluation for severe or concerning symptoms, including heavy bleeding, leaking fluid, severe chest pain or trouble breathing, severe headache or vision changes, or decreased fetal movement when applicable.
Your baby continues developing while you approach the end of the first trimester.
🥗 Nourish Your Body
Add vitamin-C-rich foods alongside plant sources of iron.
🍽️ This Week’s Meal Idea
Chicken salad + orange slices + yogurt.
🧪 Tests & Prenatal Care
First-trimester screening may include blood testing and nuchal translucency ultrasound. A screening test estimates risk; it does not diagnose a condition.
🚫 Things to Avoid
Avoid unpasteurized foods and high-mercury fish. General food-safety guidance includes avoiding raw/undercooked animal foods, unpasteurized dairy or juice, raw sprouts, and unwashed produce.
🤰 Movement & Fetal Positioning
Walk, breathe, mobilize hips and rest when needed. Stop and contact your care team for warning signs such as vaginal bleeding, leaking fluid, painful regular contractions, chest pain, severe shortness of breath, dizziness/fainting, or other symptoms your provider has told you require evaluation.
💗 Midwife Tip
Focus on consistency rather than perfection. Nourish yourself, stay connected to your body, and bring questions to your prenatal care team.
100-gram protein idea: For people who have been advised to aim for about 100 g/day, a simple pattern is approximately 25–30 g at each meal plus one protein-rich snack. Protein needs are individualized; 100 g is not a universal pregnancy requirement.
Educational content only. Call your maternity-care provider for individualized advice. Seek urgent evaluation for severe or concerning symptoms, including heavy bleeding, leaking fluid, severe chest pain or trouble breathing, severe headache or vision changes, or decreased fetal movement when applicable.
Your baby continues maturing and many early pregnancy symptoms begin changing for some people.
🥗 Nourish Your Body
Build a repeatable meal routine with protein, produce, whole grains and healthy fats.
🍽️ This Week’s Meal Idea
Salmon + sweet potato + broccoli.
🧪 Tests & Prenatal Care
Review outstanding prenatal labs and screening results. A screening test estimates risk; it does not diagnose a condition.
🚫 Things to Avoid
Do not compare symptoms or belly size with another pregnancy. General food-safety guidance includes avoiding raw/undercooked animal foods, unpasteurized dairy or juice, raw sprouts, and unwashed produce.
🤰 Movement & Fetal Positioning
Daily mobility is more useful than trying to force a fetal position. Stop and contact your care team for warning signs such as vaginal bleeding, leaking fluid, painful regular contractions, chest pain, severe shortness of breath, dizziness/fainting, or other symptoms your provider has told you require evaluation.
💗 Midwife Tip
Focus on consistency rather than perfection. Nourish yourself, stay connected to your body, and bring questions to your prenatal care team.
100-gram protein idea: For people who have been advised to aim for about 100 g/day, a simple pattern is approximately 25–30 g at each meal plus one protein-rich snack. Protein needs are individualized; 100 g is not a universal pregnancy requirement.
Educational content only. Call your maternity-care provider for individualized advice. Seek urgent evaluation for severe or concerning symptoms, including heavy bleeding, leaking fluid, severe chest pain or trouble breathing, severe headache or vision changes, or decreased fetal movement when applicable.
You are entering the second trimester. Energy may begin improving.
🥗 Nourish Your Body
Increase food variety and continue regular protein intake.
🍽️ This Week’s Meal Idea
Turkey wrap + cheese + fruit + yogurt.
🧪 Tests & Prenatal Care
Routine prenatal assessment continues. A screening test estimates risk; it does not diagnose a condition.
🚫 Things to Avoid
Avoid prolonged overheating and activities with high fall risk. General food-safety guidance includes avoiding raw/undercooked animal foods, unpasteurized dairy or juice, raw sprouts, and unwashed produce.
🤰 Movement & Fetal Positioning
Walking plus light strength work if cleared. Stop and contact your care team for warning signs such as vaginal bleeding, leaking fluid, painful regular contractions, chest pain, severe shortness of breath, dizziness/fainting, or other symptoms your provider has told you require evaluation.
💗 Midwife Tip
Focus on consistency rather than perfection. Nourish yourself, stay connected to your body, and bring questions to your prenatal care team.
100-gram protein idea: For people who have been advised to aim for about 100 g/day, a simple pattern is approximately 25–30 g at each meal plus one protein-rich snack. Protein needs are individualized; 100 g is not a universal pregnancy requirement.
Educational content only. Call your maternity-care provider for individualized advice. Seek urgent evaluation for severe or concerning symptoms, including heavy bleeding, leaking fluid, severe chest pain or trouble breathing, severe headache or vision changes, or decreased fetal movement when applicable.
Your baby continues developing bones, muscles and sensory systems.
🥗 Nourish Your Body
Aim for protein at every meal and snack.
🍽️ This Week’s Meal Idea
Chicken bowl with rice, beans and vegetables.
🧪 Tests & Prenatal Care
Discuss any recommended second-trimester blood screening.
🚫 Things to Avoid
Do not begin supplements or herbs without reviewing them. General food-safety guidance includes avoiding raw/undercooked animal foods, unpasteurized dairy or juice, raw sprouts, and unwashed produce.
🤰 Movement & Fetal Positioning
Supported squats, rows, walking and gentle hip mobility. Stop and contact your care team for warning signs such as vaginal bleeding, leaking fluid, painful regular contractions, chest pain, severe shortness of breath, dizziness/fainting, or other symptoms your provider has told you require evaluation.
💗 Midwife Tip
Focus on consistency rather than perfection. Nourish yourself, stay connected to your body, and bring questions to your prenatal care team.
100-gram protein idea: For people who have been advised to aim for about 100 g/day, a simple pattern is approximately 25–30 g at each meal plus one protein-rich snack. Protein needs are individualized; 100 g is not a universal pregnancy requirement.
Educational content only. Call your maternity-care provider for individualized advice. Seek urgent evaluation for severe or concerning symptoms, including heavy bleeding, leaking fluid, severe chest pain or trouble breathing, severe headache or vision changes, or decreased fetal movement when applicable.
Your baby is growing rapidly and movement may become noticeable later in this trimester.
🥗 Nourish Your Body
Lower-mercury fish can be an excellent protein source.
🍽️ This Week’s Meal Idea
Salmon + rice + vegetables.
🧪 Tests & Prenatal Care
Second-trimester serum screening may be offered around 15–22 weeks.
🚫 Things to Avoid
Avoid high-mercury fish and raw seafood. General food-safety guidance includes avoiding raw/undercooked animal foods, unpasteurized dairy or juice, raw sprouts, and unwashed produce.
🤰 Movement & Fetal Positioning
Swimming, walking and modified yoga when appropriate. Stop and contact your care team for warning signs such as vaginal bleeding, leaking fluid, painful regular contractions, chest pain, severe shortness of breath, dizziness/fainting, or other symptoms your provider has told you require evaluation.
💗 Midwife Tip
Focus on consistency rather than perfection. Nourish yourself, stay connected to your body, and bring questions to your prenatal care team.
100-gram protein idea: For people who have been advised to aim for about 100 g/day, a simple pattern is approximately 25–30 g at each meal plus one protein-rich snack. Protein needs are individualized; 100 g is not a universal pregnancy requirement.
Educational content only. Call your maternity-care provider for individualized advice. Seek urgent evaluation for severe or concerning symptoms, including heavy bleeding, leaking fluid, severe chest pain or trouble breathing, severe headache or vision changes, or decreased fetal movement when applicable.
Your provider continues monitoring maternal health and fetal development.
🥗 Nourish Your Body
Prioritize iron-rich protein foods.
🍽️ This Week’s Meal Idea
Turkey chili with beans and cheese.
🧪 Tests & Prenatal Care
Prenatal visits may include blood pressure, weight, fetal heart assessment and urine testing as indicated.
🚫 Things to Avoid
Do not ignore persistent or concerning symptoms simply because they are common in pregnancy. General food-safety guidance includes avoiding raw/undercooked animal foods, unpasteurized dairy or juice, raw sprouts, and unwashed produce.
🤰 Movement & Fetal Positioning
Strengthen glutes and upper back with controlled movements. Stop and contact your care team for warning signs such as vaginal bleeding, leaking fluid, painful regular contractions, chest pain, severe shortness of breath, dizziness/fainting, or other symptoms your provider has told you require evaluation.
💗 Midwife Tip
Focus on consistency rather than perfection. Nourish yourself, stay connected to your body, and bring questions to your prenatal care team.
100-gram protein idea: For people who have been advised to aim for about 100 g/day, a simple pattern is approximately 25–30 g at each meal plus one protein-rich snack. Protein needs are individualized; 100 g is not a universal pregnancy requirement.
Educational content only. Call your maternity-care provider for individualized advice. Seek urgent evaluation for severe or concerning symptoms, including heavy bleeding, leaking fluid, severe chest pain or trouble breathing, severe headache or vision changes, or decreased fetal movement when applicable.
Your baby’s anatomy is developing and the detailed ultrasound is approaching.
🥗 Nourish Your Body
Calcium- and protein-rich foods support your growing nutritional needs.
🍽️ This Week’s Meal Idea
Eggs + cottage cheese + fruit.
🧪 Tests & Prenatal Care
Prepare for the detailed anatomy ultrasound, generally performed around 18–22 weeks.
🚫 Things to Avoid
Avoid assuming a screening result is a diagnosis. General food-safety guidance includes avoiding raw/undercooked animal foods, unpasteurized dairy or juice, raw sprouts, and unwashed produce.
🤰 Movement & Fetal Positioning
Walking and balanced hip mobility. Stop and contact your care team for warning signs such as vaginal bleeding, leaking fluid, painful regular contractions, chest pain, severe shortness of breath, dizziness/fainting, or other symptoms your provider has told you require evaluation.
💗 Midwife Tip
Focus on consistency rather than perfection. Nourish yourself, stay connected to your body, and bring questions to your prenatal care team.
100-gram protein idea: For people who have been advised to aim for about 100 g/day, a simple pattern is approximately 25–30 g at each meal plus one protein-rich snack. Protein needs are individualized; 100 g is not a universal pregnancy requirement.
Educational content only. Call your maternity-care provider for individualized advice. Seek urgent evaluation for severe or concerning symptoms, including heavy bleeding, leaking fluid, severe chest pain or trouble breathing, severe headache or vision changes, or decreased fetal movement when applicable.
Your baby is growing and moving, with major anatomy being evaluated.
🥗 Nourish Your Body
Eat a balanced meal rather than skipping meals around appointments unless instructed otherwise.
🍽️ This Week’s Meal Idea
Chicken pasta + spinach + fruit.
🧪 Tests & Prenatal Care
The detailed ultrasound generally evaluates major fetal structures and may assess placenta and growth. The detailed anatomy ultrasound is generally performed in this window.
🚫 Things to Avoid
Your baby’s position at this stage is not a prediction of birth position. General food-safety guidance includes avoiding raw/undercooked animal foods, unpasteurized dairy or juice, raw sprouts, and unwashed produce.
🤰 Movement & Fetal Positioning
Comfortable movement; there is no need to try to turn the baby. Stop and contact your care team for warning signs such as vaginal bleeding, leaking fluid, painful regular contractions, chest pain, severe shortness of breath, dizziness/fainting, or other symptoms your provider has told you require evaluation.
💗 Midwife Tip
Focus on consistency rather than perfection. Nourish yourself, stay connected to your body, and bring questions to your prenatal care team.
100-gram protein idea: For people who have been advised to aim for about 100 g/day, a simple pattern is approximately 25–30 g at each meal plus one protein-rich snack. Protein needs are individualized; 100 g is not a universal pregnancy requirement.
Educational content only. Call your maternity-care provider for individualized advice. Seek urgent evaluation for severe or concerning symptoms, including heavy bleeding, leaking fluid, severe chest pain or trouble breathing, severe headache or vision changes, or decreased fetal movement when applicable.
Your body continues adapting as the uterus grows.
🥗 Nourish Your Body
Keep meals simple and nutrient-dense.
🍽️ This Week’s Meal Idea
Beef taco bowl + beans + cheese + vegetables.
🧪 Tests & Prenatal Care
Continue routine prenatal care and follow-up from the anatomy scan. The detailed anatomy ultrasound is generally performed in this window.
🚫 Things to Avoid
Avoid prolonged positions that cause pain, dizziness or shortness of breath. General food-safety guidance includes avoiding raw/undercooked animal foods, unpasteurized dairy or juice, raw sprouts, and unwashed produce.
🤰 Movement & Fetal Positioning
Pelvic mobility, supported squats and walking. Stop and contact your care team for warning signs such as vaginal bleeding, leaking fluid, painful regular contractions, chest pain, severe shortness of breath, dizziness/fainting, or other symptoms your provider has told you require evaluation.
💗 Midwife Tip
Focus on consistency rather than perfection. Nourish yourself, stay connected to your body, and bring questions to your prenatal care team.
100-gram protein idea: For people who have been advised to aim for about 100 g/day, a simple pattern is approximately 25–30 g at each meal plus one protein-rich snack. Protein needs are individualized; 100 g is not a universal pregnancy requirement.
Educational content only. Call your maternity-care provider for individualized advice. Seek urgent evaluation for severe or concerning symptoms, including heavy bleeding, leaking fluid, severe chest pain or trouble breathing, severe headache or vision changes, or decreased fetal movement when applicable.
You are around the midpoint of a 40-week pregnancy.
🥗 Nourish Your Body
A practical 100-g example is 25 g breakfast + 30 g lunch + 15 g snack + 30 g dinner.
🍽️ This Week’s Meal Idea
Eggs + Greek yogurt; chicken bowl; cottage cheese; salmon dinner.
🧪 Tests & Prenatal Care
Review anatomy scan results and any recommended follow-up. The detailed anatomy ultrasound is generally performed in this window.
🚫 Things to Avoid
100 g is an example target, not a universal requirement. General food-safety guidance includes avoiding raw/undercooked animal foods, unpasteurized dairy or juice, raw sprouts, and unwashed produce.
🤰 Movement & Fetal Positioning
Continue moderate aerobic activity and strength work as tolerated. Stop and contact your care team for warning signs such as vaginal bleeding, leaking fluid, painful regular contractions, chest pain, severe shortness of breath, dizziness/fainting, or other symptoms your provider has told you require evaluation.
💗 Midwife Tip
Focus on consistency rather than perfection. Nourish yourself, stay connected to your body, and bring questions to your prenatal care team.
100-gram protein idea: For people who have been advised to aim for about 100 g/day, a simple pattern is approximately 25–30 g at each meal plus one protein-rich snack. Protein needs are individualized; 100 g is not a universal pregnancy requirement.
Educational content only. Call your maternity-care provider for individualized advice. Seek urgent evaluation for severe or concerning symptoms, including heavy bleeding, leaking fluid, severe chest pain or trouble breathing, severe headache or vision changes, or decreased fetal movement when applicable.
Growing uterus and hormonal changes can contribute to constipation or heartburn.
🥗 Nourish Your Body
Fiber, fluids, fruit, vegetables and protein can work together.
🍽️ This Week’s Meal Idea
Lentil bowl + rice + vegetables + feta.
🧪 Tests & Prenatal Care
Routine prenatal follow-up. The detailed anatomy ultrasound is generally performed in this window.
🚫 Things to Avoid
Avoid starting laxatives, herbs or supplements without provider guidance. General food-safety guidance includes avoiding raw/undercooked animal foods, unpasteurized dairy or juice, raw sprouts, and unwashed produce.
🤰 Movement & Fetal Positioning
Gentle walking after meals and mobility work. Stop and contact your care team for warning signs such as vaginal bleeding, leaking fluid, painful regular contractions, chest pain, severe shortness of breath, dizziness/fainting, or other symptoms your provider has told you require evaluation.
💗 Midwife Tip
Focus on consistency rather than perfection. Nourish yourself, stay connected to your body, and bring questions to your prenatal care team.
100-gram protein idea: For people who have been advised to aim for about 100 g/day, a simple pattern is approximately 25–30 g at each meal plus one protein-rich snack. Protein needs are individualized; 100 g is not a universal pregnancy requirement.
Educational content only. Call your maternity-care provider for individualized advice. Seek urgent evaluation for severe or concerning symptoms, including heavy bleeding, leaking fluid, severe chest pain or trouble breathing, severe headache or vision changes, or decreased fetal movement when applicable.
Your body is adapting to changing posture and load.
🥗 Nourish Your Body
Include calcium, iron, protein and healthy fats.
🍽️ This Week’s Meal Idea
Turkey meatballs + pasta + spinach.
🧪 Tests & Prenatal Care
The anatomy ultrasound should generally be completed by this stage if not already done. The detailed anatomy ultrasound is generally performed in this window.
🚫 Things to Avoid
Avoid high-impact or unstable activities that increase fall risk. General food-safety guidance includes avoiding raw/undercooked animal foods, unpasteurized dairy or juice, raw sprouts, and unwashed produce.
🤰 Movement & Fetal Positioning
Pelvic circles, cat-cow, supported squats and side-lying hip work. Stop and contact your care team for warning signs such as vaginal bleeding, leaking fluid, painful regular contractions, chest pain, severe shortness of breath, dizziness/fainting, or other symptoms your provider has told you require evaluation.
💗 Midwife Tip
Focus on consistency rather than perfection. Nourish yourself, stay connected to your body, and bring questions to your prenatal care team.
100-gram protein idea: For people who have been advised to aim for about 100 g/day, a simple pattern is approximately 25–30 g at each meal plus one protein-rich snack. Protein needs are individualized; 100 g is not a universal pregnancy requirement.
Educational content only. Call your maternity-care provider for individualized advice. Seek urgent evaluation for severe or concerning symptoms, including heavy bleeding, leaking fluid, severe chest pain or trouble breathing, severe headache or vision changes, or decreased fetal movement when applicable.
Your baby is increasingly responsive to sound as development continues.
🥗 Nourish Your Body
Protein-rich snacks can help if appetite is unpredictable.
🍽️ This Week’s Meal Idea
Greek yogurt + berries + nuts.
🧪 Tests & Prenatal Care
Continue routine prenatal monitoring.
🚫 Things to Avoid
Avoid unsafe food handling and excessive caffeine. General food-safety guidance includes avoiding raw/undercooked animal foods, unpasteurized dairy or juice, raw sprouts, and unwashed produce.
🤰 Movement & Fetal Positioning
Walking, swimming and prenatal mobility. Stop and contact your care team for warning signs such as vaginal bleeding, leaking fluid, painful regular contractions, chest pain, severe shortness of breath, dizziness/fainting, or other symptoms your provider has told you require evaluation.
💗 Midwife Tip
Focus on consistency rather than perfection. Nourish yourself, stay connected to your body, and bring questions to your prenatal care team.
100-gram protein idea: For people who have been advised to aim for about 100 g/day, a simple pattern is approximately 25–30 g at each meal plus one protein-rich snack. Protein needs are individualized; 100 g is not a universal pregnancy requirement.
Educational content only. Call your maternity-care provider for individualized advice. Seek urgent evaluation for severe or concerning symptoms, including heavy bleeding, leaking fluid, severe chest pain or trouble breathing, severe headache or vision changes, or decreased fetal movement when applicable.
Your baby’s growth continues while maternal blood-volume and metabolic demands increase.
🥗 Nourish Your Body
Pair carbohydrates with protein and fiber.
🍽️ This Week’s Meal Idea
Chicken burrito bowl with beans, rice, vegetables and cheese.
🧪 Tests & Prenatal Care
Gestational diabetes screening is usually performed between 24–28 weeks. If you have questions about preparation for a glucose test, follow the instructions from the lab or your prenatal provider.
🚫 Things to Avoid
Do not drastically restrict food before screening unless your testing instructions say to fast. General food-safety guidance includes avoiding raw/undercooked animal foods, unpasteurized dairy or juice, raw sprouts, and unwashed produce.
🤰 Movement & Fetal Positioning
Moderate activity can support overall health and glucose regulation. Stop and contact your care team for warning signs such as vaginal bleeding, leaking fluid, painful regular contractions, chest pain, severe shortness of breath, dizziness/fainting, or other symptoms your provider has told you require evaluation.
💗 Midwife Tip
Focus on consistency rather than perfection. Nourish yourself, stay connected to your body, and bring questions to your prenatal care team.
100-gram protein idea: For people who have been advised to aim for about 100 g/day, a simple pattern is approximately 25–30 g at each meal plus one protein-rich snack. Protein needs are individualized; 100 g is not a universal pregnancy requirement.
Educational content only. Call your maternity-care provider for individualized advice. Seek urgent evaluation for severe or concerning symptoms, including heavy bleeding, leaking fluid, severe chest pain or trouble breathing, severe headache or vision changes, or decreased fetal movement when applicable.
Your baby continues gaining weight and developing body systems.
🥗 Nourish Your Body
Choose protein foods you can prepare quickly.
🍽️ This Week’s Meal Idea
Turkey chili + vegetables + fruit.
🧪 Tests & Prenatal Care
Continue routine prenatal appointments. If you have questions about preparation for a glucose test, follow the instructions from the lab or your prenatal provider.
🚫 Things to Avoid
Avoid unpasteurized foods and undercooked meats. General food-safety guidance includes avoiding raw/undercooked animal foods, unpasteurized dairy or juice, raw sprouts, and unwashed produce.
🤰 Movement & Fetal Positioning
Strength training with controlled range of motion if cleared. Stop and contact your care team for warning signs such as vaginal bleeding, leaking fluid, painful regular contractions, chest pain, severe shortness of breath, dizziness/fainting, or other symptoms your provider has told you require evaluation.
💗 Midwife Tip
Focus on consistency rather than perfection. Nourish yourself, stay connected to your body, and bring questions to your prenatal care team.
100-gram protein idea: For people who have been advised to aim for about 100 g/day, a simple pattern is approximately 25–30 g at each meal plus one protein-rich snack. Protein needs are individualized; 100 g is not a universal pregnancy requirement.
Educational content only. Call your maternity-care provider for individualized advice. Seek urgent evaluation for severe or concerning symptoms, including heavy bleeding, leaking fluid, severe chest pain or trouble breathing, severe headache or vision changes, or decreased fetal movement when applicable.
You are approaching the third trimester and may notice more physical changes.
🥗 Nourish Your Body
Increase meal frequency if large meals become uncomfortable.
🍽️ This Week’s Meal Idea
Salmon + potato + broccoli + yogurt.
🧪 Tests & Prenatal Care
Ask about upcoming glucose results and third-trimester planning. If you have questions about preparation for a glucose test, follow the instructions from the lab or your prenatal provider.
🚫 Things to Avoid
Avoid exercises that cause pain, bleeding, leaking fluid or regular contractions. General food-safety guidance includes avoiding raw/undercooked animal foods, unpasteurized dairy or juice, raw sprouts, and unwashed produce.
🤰 Movement & Fetal Positioning
Walking, swimming, mobility and gentle strength. Stop and contact your care team for warning signs such as vaginal bleeding, leaking fluid, painful regular contractions, chest pain, severe shortness of breath, dizziness/fainting, or other symptoms your provider has told you require evaluation.
💗 Midwife Tip
Focus on consistency rather than perfection. Nourish yourself, stay connected to your body, and bring questions to your prenatal care team.
100-gram protein idea: For people who have been advised to aim for about 100 g/day, a simple pattern is approximately 25–30 g at each meal plus one protein-rich snack. Protein needs are individualized; 100 g is not a universal pregnancy requirement.
Educational content only. Call your maternity-care provider for individualized advice. Seek urgent evaluation for severe or concerning symptoms, including heavy bleeding, leaking fluid, severe chest pain or trouble breathing, severe headache or vision changes, or decreased fetal movement when applicable.
Your baby is continuing rapid growth and maturation.
🥗 Nourish Your Body
Keep protein snacks accessible.
🍽️ This Week’s Meal Idea
Eggs + Greek yogurt + berries.
🧪 Tests & Prenatal Care
Tdap is recommended during every pregnancy, preferably during 27–36 weeks. If you have questions about preparation for a glucose test, follow the instructions from the lab or your prenatal provider.
🚫 Things to Avoid
Review all medications and supplements with your prenatal provider. General food-safety guidance includes avoiding raw/undercooked animal foods, unpasteurized dairy or juice, raw sprouts, and unwashed produce.
🤰 Movement & Fetal Positioning
Prioritize stability, hydration and comfortable movement. Stop and contact your care team for warning signs such as vaginal bleeding, leaking fluid, painful regular contractions, chest pain, severe shortness of breath, dizziness/fainting, or other symptoms your provider has told you require evaluation.
💗 Midwife Tip
Focus on consistency rather than perfection. Nourish yourself, stay connected to your body, and bring questions to your prenatal care team.
100-gram protein idea: For people who have been advised to aim for about 100 g/day, a simple pattern is approximately 25–30 g at each meal plus one protein-rich snack. Protein needs are individualized; 100 g is not a universal pregnancy requirement.
Educational content only. Call your maternity-care provider for individualized advice. Seek urgent evaluation for severe or concerning symptoms, including heavy bleeding, leaking fluid, severe chest pain or trouble breathing, severe headache or vision changes, or decreased fetal movement when applicable.
Your nutritional needs remain high as your baby grows.
🥗 Nourish Your Body
Pair iron-rich foods with vitamin C.
🍽️ This Week’s Meal Idea
Lean beef + black beans + bell peppers + rice.
🧪 Tests & Prenatal Care
Additional blood work or anemia screening may be performed according to your care plan. If you have questions about preparation for a glucose test, follow the instructions from the lab or your prenatal provider.
🚫 Things to Avoid
Avoid relying on supplements instead of food unless prescribed. General food-safety guidance includes avoiding raw/undercooked animal foods, unpasteurized dairy or juice, raw sprouts, and unwashed produce.
🤰 Movement & Fetal Positioning
Short walks, pelvic mobility and strength work. Stop and contact your care team for warning signs such as vaginal bleeding, leaking fluid, painful regular contractions, chest pain, severe shortness of breath, dizziness/fainting, or other symptoms your provider has told you require evaluation.
💗 Midwife Tip
Focus on consistency rather than perfection. Nourish yourself, stay connected to your body, and bring questions to your prenatal care team.
100-gram protein idea: For people who have been advised to aim for about 100 g/day, a simple pattern is approximately 25–30 g at each meal plus one protein-rich snack. Protein needs are individualized; 100 g is not a universal pregnancy requirement.
Educational content only. Call your maternity-care provider for individualized advice. Seek urgent evaluation for severe or concerning symptoms, including heavy bleeding, leaking fluid, severe chest pain or trouble breathing, severe headache or vision changes, or decreased fetal movement when applicable.
Your baby has more defined movement patterns while space becomes more limited.
🥗 Nourish Your Body
Keep meals balanced and frequent.
🍽️ This Week’s Meal Idea
Chicken + sweet potato + green beans.
🧪 Tests & Prenatal Care
Routine prenatal monitoring continues. Vaccines and additional testing should be discussed as part of individualized prenatal care.
🚫 Things to Avoid
No exercise can guarantee a particular fetal position. General food-safety guidance includes avoiding raw/undercooked animal foods, unpasteurized dairy or juice, raw sprouts, and unwashed produce.
🤰 Movement & Fetal Positioning
Walking, pelvic circles and comfortable upright movement support maternal mobility. Stop and contact your care team for warning signs such as vaginal bleeding, leaking fluid, painful regular contractions, chest pain, severe shortness of breath, dizziness/fainting, or other symptoms your provider has told you require evaluation.
💗 Midwife Tip
Focus on consistency rather than perfection. Nourish yourself, stay connected to your body, and bring questions to your prenatal care team.
100-gram protein idea: For people who have been advised to aim for about 100 g/day, a simple pattern is approximately 25–30 g at each meal plus one protein-rich snack. Protein needs are individualized; 100 g is not a universal pregnancy requirement.
Educational content only. Call your maternity-care provider for individualized advice. Seek urgent evaluation for severe or concerning symptoms, including heavy bleeding, leaking fluid, severe chest pain or trouble breathing, severe headache or vision changes, or decreased fetal movement when applicable.
This is a good week to practice your nutrition routine for the final trimester.
🥗 Nourish Your Body
Example: 30 g breakfast + 30 g lunch + 15 g snack + 25 g dinner = 100 g.
🍽️ This Week’s Meal Idea
Eggs/yogurt breakfast; chicken lunch; cottage cheese snack; salmon dinner.
🧪 Tests & Prenatal Care
Ask about any growth scan or additional testing indicated by your individual pregnancy. Vaccines and additional testing should be discussed as part of individualized prenatal care.
🚫 Things to Avoid
Do not force food if you are persistently nauseated; contact your provider if you cannot eat or drink adequately. General food-safety guidance includes avoiding raw/undercooked animal foods, unpasteurized dairy or juice, raw sprouts, and unwashed produce.
🤰 Movement & Fetal Positioning
Modify balance-heavy activities as your center of gravity changes. Stop and contact your care team for warning signs such as vaginal bleeding, leaking fluid, painful regular contractions, chest pain, severe shortness of breath, dizziness/fainting, or other symptoms your provider has told you require evaluation.
💗 Midwife Tip
Focus on consistency rather than perfection. Nourish yourself, stay connected to your body, and bring questions to your prenatal care team.
100-gram protein idea: For people who have been advised to aim for about 100 g/day, a simple pattern is approximately 25–30 g at each meal plus one protein-rich snack. Protein needs are individualized; 100 g is not a universal pregnancy requirement.
Educational content only. Call your maternity-care provider for individualized advice. Seek urgent evaluation for severe or concerning symptoms, including heavy bleeding, leaking fluid, severe chest pain or trouble breathing, severe headache or vision changes, or decreased fetal movement when applicable.
Your baby continues maturing and gaining weight.
🥗 Nourish Your Body
Keep easy-to-eat foods ready for late pregnancy.
🍽️ This Week’s Meal Idea
Turkey sandwich + cheese + fruit + Greek yogurt.
🧪 Tests & Prenatal Care
Discuss birth preferences, newborn feeding plans and postpartum support. Vaccines and additional testing should be discussed as part of individualized prenatal care.
🚫 Things to Avoid
Avoid unsafe lifting or activities where a fall could occur. General food-safety guidance includes avoiding raw/undercooked animal foods, unpasteurized dairy or juice, raw sprouts, and unwashed produce.
🤰 Movement & Fetal Positioning
Practice labor positions and relaxed breathing. Stop and contact your care team for warning signs such as vaginal bleeding, leaking fluid, painful regular contractions, chest pain, severe shortness of breath, dizziness/fainting, or other symptoms your provider has told you require evaluation.
💗 Midwife Tip
Focus on consistency rather than perfection. Nourish yourself, stay connected to your body, and bring questions to your prenatal care team.
100-gram protein idea: For people who have been advised to aim for about 100 g/day, a simple pattern is approximately 25–30 g at each meal plus one protein-rich snack. Protein needs are individualized; 100 g is not a universal pregnancy requirement.
Educational content only. Call your maternity-care provider for individualized advice. Seek urgent evaluation for severe or concerning symptoms, including heavy bleeding, leaking fluid, severe chest pain or trouble breathing, severe headache or vision changes, or decreased fetal movement when applicable.
Your baby’s lungs and brain continue maturing.
🥗 Nourish Your Body
Focus on protein, iron, calcium, omega-3-rich foods and hydration.
🍽️ This Week’s Meal Idea
Salmon + rice + vegetables + yogurt.
🧪 Tests & Prenatal Care
Some pregnancies need additional fetal surveillance. RSV vaccination may be an option at 32–36 weeks during the current seasonal window. Vaccines and additional testing should be discussed as part of individualized prenatal care.
🚫 Things to Avoid
Vaccination recommendations should be individualized with your provider. General food-safety guidance includes avoiding raw/undercooked animal foods, unpasteurized dairy or juice, raw sprouts, and unwashed produce.
🤰 Movement & Fetal Positioning
Walking and comfortable mobility; avoid overheating. Stop and contact your care team for warning signs such as vaginal bleeding, leaking fluid, painful regular contractions, chest pain, severe shortness of breath, dizziness/fainting, or other symptoms your provider has told you require evaluation.
💗 Midwife Tip
Focus on consistency rather than perfection. Nourish yourself, stay connected to your body, and bring questions to your prenatal care team.
100-gram protein idea: For people who have been advised to aim for about 100 g/day, a simple pattern is approximately 25–30 g at each meal plus one protein-rich snack. Protein needs are individualized; 100 g is not a universal pregnancy requirement.
Educational content only. Call your maternity-care provider for individualized advice. Seek urgent evaluation for severe or concerning symptoms, including heavy bleeding, leaking fluid, severe chest pain or trouble breathing, severe headache or vision changes, or decreased fetal movement when applicable.
Your body is preparing for the final weeks and birth.
🥗 Nourish Your Body
Small balanced meals may be more comfortable.
🍽️ This Week’s Meal Idea
Chicken soup + whole-grain bread + cottage cheese.
🧪 Tests & Prenatal Care
Continue routine prenatal assessment. Vaccines and additional testing should be discussed as part of individualized prenatal care.
🚫 Things to Avoid
Do not use positioning exercises as a substitute for evaluation if baby is breech. General food-safety guidance includes avoiding raw/undercooked animal foods, unpasteurized dairy or juice, raw sprouts, and unwashed produce.
🤰 Movement & Fetal Positioning
Gentle daily mobility: walking, cat-cow, pelvic circles and supported squats. Stop and contact your care team for warning signs such as vaginal bleeding, leaking fluid, painful regular contractions, chest pain, severe shortness of breath, dizziness/fainting, or other symptoms your provider has told you require evaluation.
💗 Midwife Tip
Focus on consistency rather than perfection. Nourish yourself, stay connected to your body, and bring questions to your prenatal care team.
100-gram protein idea: For people who have been advised to aim for about 100 g/day, a simple pattern is approximately 25–30 g at each meal plus one protein-rich snack. Protein needs are individualized; 100 g is not a universal pregnancy requirement.
Educational content only. Call your maternity-care provider for individualized advice. Seek urgent evaluation for severe or concerning symptoms, including heavy bleeding, leaking fluid, severe chest pain or trouble breathing, severe headache or vision changes, or decreased fetal movement when applicable.
Your baby is approaching term and your focus can shift toward birth readiness.
🥗 Nourish Your Body
Plan portable protein snacks for appointments and busy days.
🍽️ This Week’s Meal Idea
Egg bites + Greek yogurt + fruit.
🧪 Tests & Prenatal Care
Review when to call, where to go, transportation and your birth preferences. Vaccines and additional testing should be discussed as part of individualized prenatal care.
🚫 Things to Avoid
Avoid unapproved herbal preparations marketed to start labor. General food-safety guidance includes avoiding raw/undercooked animal foods, unpasteurized dairy or juice, raw sprouts, and unwashed produce.
🤰 Movement & Fetal Positioning
Practice breathing, pelvic-floor relaxation and labor positions. Stop and contact your care team for warning signs such as vaginal bleeding, leaking fluid, painful regular contractions, chest pain, severe shortness of breath, dizziness/fainting, or other symptoms your provider has told you require evaluation.
💗 Midwife Tip
Focus on consistency rather than perfection. Nourish yourself, stay connected to your body, and bring questions to your prenatal care team.
100-gram protein idea: For people who have been advised to aim for about 100 g/day, a simple pattern is approximately 25–30 g at each meal plus one protein-rich snack. Protein needs are individualized; 100 g is not a universal pregnancy requirement.
Educational content only. Call your maternity-care provider for individualized advice. Seek urgent evaluation for severe or concerning symptoms, including heavy bleeding, leaking fluid, severe chest pain or trouble breathing, severe headache or vision changes, or decreased fetal movement when applicable.
Your baby continues putting on weight and preparing for birth.
🥗 Nourish Your Body
Keep hydration and protein consistent.
🍽️ This Week’s Meal Idea
Beef or turkey meatballs + pasta + vegetables.
🧪 Tests & Prenatal Care
GBS screening is approaching. Vaccines and additional testing should be discussed as part of individualized prenatal care.
🚫 Things to Avoid
Do not assume every late-pregnancy symptom is normal; ask when unsure. General food-safety guidance includes avoiding raw/undercooked animal foods, unpasteurized dairy or juice, raw sprouts, and unwashed produce.
🤰 Movement & Fetal Positioning
Walking, side-lying mobility and supported squats. Stop and contact your care team for warning signs such as vaginal bleeding, leaking fluid, painful regular contractions, chest pain, severe shortness of breath, dizziness/fainting, or other symptoms your provider has told you require evaluation.
💗 Midwife Tip
Focus on consistency rather than perfection. Nourish yourself, stay connected to your body, and bring questions to your prenatal care team.
100-gram protein idea: For people who have been advised to aim for about 100 g/day, a simple pattern is approximately 25–30 g at each meal plus one protein-rich snack. Protein needs are individualized; 100 g is not a universal pregnancy requirement.
Educational content only. Call your maternity-care provider for individualized advice. Seek urgent evaluation for severe or concerning symptoms, including heavy bleeding, leaking fluid, severe chest pain or trouble breathing, severe headache or vision changes, or decreased fetal movement when applicable.
Your baby may be head-down, breech or transverse; position should be assessed clinically.
🥗 Nourish Your Body
Choose nourishing meals that are easy to digest.
🍽️ This Week’s Meal Idea
Salmon + sweet potato + vegetables.
🧪 Tests & Prenatal Care
GBS screening is generally performed at 36–38 weeks. If baby is breech, discuss options such as external cephalic version with your provider. Vaccines and additional testing should be discussed as part of individualized prenatal care.
🚫 Things to Avoid
Do not attempt forceful maneuvers to turn the baby yourself. General food-safety guidance includes avoiding raw/undercooked animal foods, unpasteurized dairy or juice, raw sprouts, and unwashed produce.
🤰 Movement & Fetal Positioning
Use comfortable upright and side-lying positions; prioritize maternal comfort. Stop and contact your care team for warning signs such as vaginal bleeding, leaking fluid, painful regular contractions, chest pain, severe shortness of breath, dizziness/fainting, or other symptoms your provider has told you require evaluation.
💗 Midwife Tip
Focus on consistency rather than perfection. Nourish yourself, stay connected to your body, and bring questions to your prenatal care team.
100-gram protein idea: For people who have been advised to aim for about 100 g/day, a simple pattern is approximately 25–30 g at each meal plus one protein-rich snack. Protein needs are individualized; 100 g is not a universal pregnancy requirement.
Educational content only. Call your maternity-care provider for individualized advice. Seek urgent evaluation for severe or concerning symptoms, including heavy bleeding, leaking fluid, severe chest pain or trouble breathing, severe headache or vision changes, or decreased fetal movement when applicable.
Your baby continues final maturation.
🥗 Nourish Your Body
Continue regular meals, fluids and protein.
🍽️ This Week’s Meal Idea
Chicken rice bowl + yogurt + fruit.
🧪 Tests & Prenatal Care
Review labor signs, fetal movement guidance and your care team’s call instructions. GBS timing and follow-up should follow your local prenatal-care protocol.
🚫 Things to Avoid
Avoid assuming you need to induce labor simply because you reached 37 weeks. General food-safety guidance includes avoiding raw/undercooked animal foods, unpasteurized dairy or juice, raw sprouts, and unwashed produce.
🤰 Movement & Fetal Positioning
Walk, sway, rest and practice labor positions. Stop and contact your care team for warning signs such as vaginal bleeding, leaking fluid, painful regular contractions, chest pain, severe shortness of breath, dizziness/fainting, or other symptoms your provider has told you require evaluation.
💗 Midwife Tip
Focus on consistency rather than perfection. Nourish yourself, stay connected to your body, and bring questions to your prenatal care team.
100-gram protein idea: For people who have been advised to aim for about 100 g/day, a simple pattern is approximately 25–30 g at each meal plus one protein-rich snack. Protein needs are individualized; 100 g is not a universal pregnancy requirement.
Educational content only. Call your maternity-care provider for individualized advice. Seek urgent evaluation for severe or concerning symptoms, including heavy bleeding, leaking fluid, severe chest pain or trouble breathing, severe headache or vision changes, or decreased fetal movement when applicable.
Your body may show signs of approaching labor, but timing varies.
🥗 Nourish Your Body
Keep snacks and hydration available.
🍽️ This Week’s Meal Idea
Egg breakfast + turkey sandwich + fruit + salmon dinner.
🧪 Tests & Prenatal Care
Continue prenatal visits and review GBS results if available. GBS timing and follow-up should follow your local prenatal-care protocol.
🚫 Things to Avoid
Do not use unproven labor-starting methods without discussing them with your provider. General food-safety guidance includes avoiding raw/undercooked animal foods, unpasteurized dairy or juice, raw sprouts, and unwashed produce.
🤰 Movement & Fetal Positioning
Practice breathing, pelvic relaxation and position changes. Stop and contact your care team for warning signs such as vaginal bleeding, leaking fluid, painful regular contractions, chest pain, severe shortness of breath, dizziness/fainting, or other symptoms your provider has told you require evaluation.
💗 Midwife Tip
Focus on consistency rather than perfection. Nourish yourself, stay connected to your body, and bring questions to your prenatal care team.
100-gram protein idea: For people who have been advised to aim for about 100 g/day, a simple pattern is approximately 25–30 g at each meal plus one protein-rich snack. Protein needs are individualized; 100 g is not a universal pregnancy requirement.
Educational content only. Call your maternity-care provider for individualized advice. Seek urgent evaluation for severe or concerning symptoms, including heavy bleeding, leaking fluid, severe chest pain or trouble breathing, severe headache or vision changes, or decreased fetal movement when applicable.
Many people notice more pelvic pressure, discharge or irregular contractions, but labor timing varies.
🥗 Nourish Your Body
Choose simple meals and snacks you tolerate well.
🍽️ This Week’s Meal Idea
Greek yogurt + eggs; chicken soup; fruit; rice and salmon.
🧪 Tests & Prenatal Care
Review exactly when your midwife or obstetric provider wants you to call.
🚫 Things to Avoid
Seek care for heavy bleeding, leaking fluid, severe pain or decreased fetal movement. General food-safety guidance includes avoiding raw/undercooked animal foods, unpasteurized dairy or juice, raw sprouts, and unwashed produce.
🤰 Movement & Fetal Positioning
Walk, sway, rest and use positions that feel good. Stop and contact your care team for warning signs such as vaginal bleeding, leaking fluid, painful regular contractions, chest pain, severe shortness of breath, dizziness/fainting, or other symptoms your provider has told you require evaluation.
💗 Midwife Tip
Focus on consistency rather than perfection. Nourish yourself, stay connected to your body, and bring questions to your prenatal care team.
100-gram protein idea: For people who have been advised to aim for about 100 g/day, a simple pattern is approximately 25–30 g at each meal plus one protein-rich snack. Protein needs are individualized; 100 g is not a universal pregnancy requirement.
Educational content only. Call your maternity-care provider for individualized advice. Seek urgent evaluation for severe or concerning symptoms, including heavy bleeding, leaking fluid, severe chest pain or trouble breathing, severe headache or vision changes, or decreased fetal movement when applicable.
A 40-week pregnancy is an estimate; labor can begin before or after the due date.
🥗 Nourish Your Body
Focus on hydration, regular nourishment and foods you tolerate comfortably.
🍽️ This Week’s Meal Idea
Eggs + toast; chicken bowl; yogurt; salmon or another protein-rich dinner.
🧪 Tests & Prenatal Care
If pregnancy continues beyond 40 weeks, your provider may discuss additional monitoring and management based on your circumstances.
🚫 Things to Avoid
Do not let a due date create unnecessary pressure; your care plan should be individualized. General food-safety guidance includes avoiding raw/undercooked animal foods, unpasteurized dairy or juice, raw sprouts, and unwashed produce.
🤰 Movement & Fetal Positioning
During labor, comfortable position changes can support comfort and may contribute to optimal fetal positioning. Stop and contact your care team for warning signs such as vaginal bleeding, leaking fluid, painful regular contractions, chest pain, severe shortness of breath, dizziness/fainting, or other symptoms your provider has told you require evaluation.
💗 Midwife Tip
Focus on consistency rather than perfection. Nourish yourself, stay connected to your body, and bring questions to your prenatal care team.
100-gram protein idea: For people who have been advised to aim for about 100 g/day, a simple pattern is approximately 25–30 g at each meal plus one protein-rich snack. Protein needs are individualized; 100 g is not a universal pregnancy requirement.
Educational content only. Call your maternity-care provider for individualized advice. Seek urgent evaluation for severe or concerning symptoms, including heavy bleeding, leaking fluid, severe chest pain or trouble breathing, severe headache or vision changes, or decreased fetal movement when applicable.
