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⚠️ Educational content only. PureHealthness information is for learning purposes and is not medical advice. Always consult a certified healthcare professional before altering medical routines, starting herbal supplements or exercising during pregnancy.
Pregnant woman walking outdoors

🤰 Pregnancy Tracker

Select your week of pregnancy for trimester info, baby size, safe-exercise guidance and what to eat.

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StageBaby sizeSafe movement
Trimester 1 (Weeks 1-12)Baby is about the size of a poppy seedGentle walking, hydration, small frequent meals for nausea.
Trimester 1 (Weeks 1-12)Baby is about the size of a poppy seedGentle walking, hydration, small frequent meals for nausea.
Trimester 1 (Weeks 1-12)Baby is about the size of a poppy seedGentle walking, hydration, small frequent meals for nausea.
Trimester 1 (Weeks 1-12)Baby is about the size of a poppy seedGentle walking, hydration, small frequent meals for nausea.
Trimester 1 (Weeks 1-12)Baby is about the size of a raspberryGentle walking, hydration, small frequent meals for nausea.
Trimester 1 (Weeks 1-12)Baby is about the size of a raspberryGentle walking, hydration, small frequent meals for nausea.
Trimester 1 (Weeks 1-12)Baby is about the size of a raspberryGentle walking, hydration, small frequent meals for nausea.
Trimester 1 (Weeks 1-12)Baby is about the size of a raspberryGentle walking, hydration, small frequent meals for nausea.
Trimester 1 (Weeks 1-12)Baby is about the size of a limeGentle walking, hydration, small frequent meals for nausea.
Trimester 1 (Weeks 1-12)Baby is about the size of a limeGentle walking, hydration, small frequent meals for nausea.
Trimester 1 (Weeks 1-12)Baby is about the size of a limeGentle walking, hydration, small frequent meals for nausea.
Trimester 1 (Weeks 1-12)Baby is about the size of a limeGentle walking, hydration, small frequent meals for nausea.
Trimester 2 (Weeks 13-27)Baby is about the size of an avocadoGreat time for safe strength work — squats, rows, swimming.
Trimester 2 (Weeks 13-27)Baby is about the size of an avocadoGreat time for safe strength work — squats, rows, swimming.
Trimester 2 (Weeks 13-27)Baby is about the size of an avocadoGreat time for safe strength work — squats, rows, swimming.
Trimester 2 (Weeks 13-27)Baby is about the size of an avocadoGreat time for safe strength work — squats, rows, swimming.
Trimester 2 (Weeks 13-27)Baby is about the size of a bananaGreat time for safe strength work — squats, rows, swimming.
Trimester 2 (Weeks 13-27)Baby is about the size of a bananaGreat time for safe strength work — squats, rows, swimming.
Trimester 2 (Weeks 13-27)Baby is about the size of a bananaGreat time for safe strength work — squats, rows, swimming.
Trimester 2 (Weeks 13-27)Baby is about the size of a bananaGreat time for safe strength work — squats, rows, swimming.
Trimester 2 (Weeks 13-27)Baby is about the size of a corn cobGreat time for safe strength work — squats, rows, swimming.
Trimester 2 (Weeks 13-27)Baby is about the size of a corn cobGreat time for safe strength work — squats, rows, swimming.
Trimester 2 (Weeks 13-27)Baby is about the size of a corn cobGreat time for safe strength work — squats, rows, swimming.
Trimester 2 (Weeks 13-27)Baby is about the size of a corn cobGreat time for safe strength work — squats, rows, swimming.
Trimester 2 (Weeks 13-27)Baby is about the size of an aubergineGreat time for safe strength work — squats, rows, swimming.
Trimester 2 (Weeks 13-27)Baby is about the size of an aubergineGreat time for safe strength work — squats, rows, swimming.
Trimester 2 (Weeks 13-27)Baby is about the size of an aubergineGreat time for safe strength work — squats, rows, swimming.
Trimester 3 (Weeks 28-40)Baby is about the size of an aubergineWalking, swimming, pelvic tilts, squats for birth prep — and rest often.
Trimester 3 (Weeks 28-40)Baby is about the size of a coconutWalking, swimming, pelvic tilts, squats for birth prep — and rest often.
Trimester 3 (Weeks 28-40)Baby is about the size of a coconutWalking, swimming, pelvic tilts, squats for birth prep — and rest often.
Trimester 3 (Weeks 28-40)Baby is about the size of a coconutWalking, swimming, pelvic tilts, squats for birth prep — and rest often.
Trimester 3 (Weeks 28-40)Baby is about the size of a coconutWalking, swimming, pelvic tilts, squats for birth prep — and rest often.
Trimester 3 (Weeks 28-40)Baby is about the size of a honeydew melonWalking, swimming, pelvic tilts, squats for birth prep — and rest often.
Trimester 3 (Weeks 28-40)Baby is about the size of a honeydew melonWalking, swimming, pelvic tilts, squats for birth prep — and rest often.
Trimester 3 (Weeks 28-40)Baby is about the size of a honeydew melonWalking, swimming, pelvic tilts, squats for birth prep — and rest often.
Trimester 3 (Weeks 28-40)Baby is about the size of a honeydew melonWalking, swimming, pelvic tilts, squats for birth prep — and rest often.
Trimester 3 (Weeks 28-40)Baby is about the size of a leekWalking, swimming, pelvic tilts, squats for birth prep — and rest often.
Trimester 3 (Weeks 28-40)Baby is about the size of a leekWalking, swimming, pelvic tilts, squats for birth prep — and rest often.
Trimester 3 (Weeks 28-40)Baby is about the size of a mini watermelonWalking, swimming, pelvic tilts, squats for birth prep — and rest often.
Trimester 3 (Weeks 28-40)Baby is about the size of a mini watermelonWalking, swimming, pelvic tilts, squats for birth prep — and rest often.

🥗 Healthy foods during pregnancy (WHO & nutrition guidelines)

Trimester 1 — Healthy foods

✅ Eat: Folate (leafy greens, beans, fortified grains), iron (lentils, eggs, red meat), ginger & crackers for nausea, small frequent meals, 2-3L water daily.

🚫 Avoid: Alcohol, smoking, raw seafood, unpasteurised dairy, undercooked eggs/meat, excess caffeine (<200mg/day), hot baths/saunas.

Trimester 2 — Healthy foods

✅ Eat: +340 kcal/day — add protein (chicken, fish, dal, paneer), calcium (milk, yoghurt, cheese, almonds), vitamin C fruits (orange, guava, kiwi), whole grains.

🚫 Avoid: Same list — and limit tuna to 1 can/week, avoid high-mercury fish (shark, swordfish), and skip liver in excess.

Trimester 3 — Healthy foods

✅ Eat: +450 kcal/day — iron-rich foods (red meat, spinach, dates), fibre for constipation (fruit, veg, oats), small frequent meals for heartburn, calcium & vitamin D daily.

🚫 Avoid: Same list — watch salt (<5g/day) to reduce swelling, and never take any new supplement without your doctor.

See the full guide: Pregnancy Nutrition — Eating for Two (the Right Way)

Red-flag alert: contact your healthcare provider immediately if you experience heavy bleeding, severe headache with vision changes, sudden severe swelling, fever, fluid leakage, decreased fetal movement, or painful contractions before 37 weeks.