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The Healthy Pregnancy Guide

Personalized 10-Month Pregnancy Calendar

How to use this calendar

  • Using the example (page 29), start your calendar on the first month. This is the month when you became pregnant.
  • Put the name of the month in the box above the calendar (e.g. if you conceived on March 5, put “March” in that box). If you became pregnant near the end of the month, you may want to start your First Month calendar at the beginning of the next month.
  • Using a current calendar, fill in the days for that month in the top left corner of each square.
  • Circle the date you conceived and put Week 3 in the left column. (Doctors start counting from the first day of your last menstrual period - before you are even pregnant - so Week 1 would be the week in which the first day of your last period occurred.)
  • Use the calendar to keep track of doctor's appointments and other important dates.

Visualized : How to use this calendar

First Month

Fetus First Month
  • heartbeat begins
  • arm and leg buds appear
  • primitive digestive system develops
  • embryo is 5 mm (1/5th of an inch) long

Little feet Feeling Sick: Nausea and Vomiting

Feeling sick? You're not alone! Many women experience nausea and vomiting during their pregnancy. That's because changes in hormones can make you feel sick to your stomach. Certain smells and movements can make the nausea worse. The good news is that the nausea usually disappears after the first trimester.

To help cope with nausea and vomiting, you can:

  • Avoid having an empty stomach.
  • Eat whatever food appeals to you in frequent small amounts until you are feeling better.
  • Get out of bed slowly and eat soon afterward.
  • Drink fluids between meals and not with meals.
  • Choose cold foods (with less smell) or get someone else to do the cooking if possible.
  • Get plenty of fresh air.
  • Try smelling fresh-cut lemons.
  • Avoid smoke, strong odours, alcohol and caffeine.

First Month Calendar

Second Month

Fetus Second Month
  • brain, liver, kidneys, bloodstream, and digestive system are developing
  • limbs develop
  • embryo has become a fetus: it is about 2.9 cm (1 and 1/8th inches) long and weighs 0.9 g (1/30th of an ounce)

Little feetCalcium and Vitamin D

You need calcium throughout your pregnancy to build strong bones and teeth for your baby. Vitamin D is also needed to absorb and use calcium. Getting enough calcium will help your teeth and bones stay healthy too! Eat foods rich in calcium, such as milk (all types), cheese, yogurt, and fortified soy beverages. Also eat foods that provide vitamin D such as milk, fortified soy beverages, fish and margarine.

Little feetDid you know...

your baby's teeth start forming in the womb?

Second Month Calendar

Third Month

Fetus Third Month
  • facial features are present, the nose and outer ears are formed
  • movement such as head turning or sucking begins
  • all internal organs are developing
  • fetus is about 7.5 cm (3 inches) long and weighs 30 g (1 ounce)

Little feetCaffeine

Too much caffeine isn't good for you or your baby. For women of childbearing age the recommendation is a maximum daily caffeine intake of no more than 300 mg —a little over two eight-ounce (237 ml) cups of coffee. This total should include natural sources of caffeine, including herbs such as guarana and yerba mate.

Start trying to limit how much coffee, strong tea and soft drinks you consume. Water, pure fruit juice and milk are good alternatives that will provide you with more of the nutrients your baby needs.

Warning! Some herbal teas, such as chamomile, aren't good to drink when you're pregnant. You'll also want to avoid teas with aloe, coltsfoot, juniper berry, pennyroyal, buckthorn bark, comfrey, labrador tea, sassafras, duck root, lobelia and senna leaves. Other herbal teas, such as citrus peel, linden flower*, ginger, lemon balm, orange peel and rose hip, are generally considered safe if taken in moderation (two to three cups per day).

* not recommended for persons with pre-existing cardiac conditions

Third Month Calendar


Fourth Month

Fetus Fourth Month
  • strong heart beat begins
  • lanugo or fine body hair develops
  • fetus is about 15 cm (6 inches) long and weighs 110 g (4 ounces)

Little feetConstipation

Many women get constipated during pregnancy. It happens because food passes through your body more slowly when you are pregnant so you can absorb the extra nutrients you and your baby need. Eating foods high in fibre - like vegetables and fruit, whole grains and cooked or canned beans, peas and lentils - can help. So can drinking more fluids, especially warm or hot fluids. Being physically active is also important. There's nothing like a good walk around the block to move things along!

Warning! If you are pregnant, do not use a laxative to treat constipation without checking with your doctor or health care provider first. Laxatives can trigger the onset of labour contractions.

Fourth Month Calendar


Fifth Month

Fetus Fifth Month
  • finger and toe nails formed
  • responds to noise
  • hair and eyebrows are growing
  • movements become increasingly vigorous
  • fetus is about 25 to 30 cm (10 to 12 inches long), half its
    length at birth and weighs 220 to 450 g (8 ounces to 1 pound)

Little feet Iron

Iron is important for healthy blood. It is also needed for your baby's brain to develop properly. You need to get enough iron so your baby can grow properly and build up a good store of iron for after the birth. Babies without enough iron may have more illnesses and problems learning. To increase your iron intake, eat foods rich in iron such as red meat; eggs and poultry; whole grain and enriched breads and cereals; cooked or canned dried beans; and peas and lentils.

Don't overdo it! If you are taking a vitamin-mineral supplement that contains 16 - 20 mg of iron, you don't need an extra iron supplement unless it's recommended by your doctor, nurse or dietitian.

Fifth Month Calendar


Sixth Month

Fetus Sixth Month
  • eyes are open
  • a creamy substance called vernix covers the skin
  • skin is wrinkled and the fetus appears very thin
  • fetus is about 28 to 36 cm (11-14 inches) long and weighs 0.7 kg (1 1/2 pounds)

Little feet Low Cost Nutritious Choices

Healthy eating doesn't have to cost a fortune! Choosing basic foods that are not pre-packaged and processed will cost less and will be healthier for you and your baby. Check out these low-cost nutritious choices from the four food groups.

Milk and Alternatives: milk powder, plain milk or yogurt and canned milk.

Vegetables and Fruits: in-season vegetables and fruit, squash, potatoes, turnip, unsweetened fruit juice (canned or frozen), canned vegetables, canned fruit packed in juice, apples, cabbage, carrots and vegetables from your own garden.

Grain Products: bread, rice, macaroni or spaghetti, barley and rolled oats.

Meat and Alternatives: baked beans, fish and birds, dried beans, peas and lentils, ground beef, eggs, canned fish and chicken thighs.

Sixth Month Calendar



Seventh Month

Fetus Seventh Month
  • fetus weighs about 1.1 kg (2.5 pounds) and is approximately 37 cm (15 inches) in length

Little feet Swelling (Edema)

Many women notice some swelling in their feet and ankles in the third trimester. Pregnant women naturally retain more water in their bodies, so this is perfectly normal. Now is not the time to cut back on your fluid intake. Even when you feel bloated, you still need to keep drinking water and other fluids (like milk, fruit juice and soup) to stay healthy.

To reduce swelling, put your feet up, avoid crossing your legs, wear loose clothing and get plenty of rest and exercise.

Sixth Month Calendar


Eighth Month

Fetus Eighth Month
  • fetus weighs about 2.2 kg (5 pounds) and is 40 to 45 cm (16 to 18 inches) long

Little feet Heartburn

Heartburn is common during pregnancy. It's caused by the pressure of the growing baby and hormone changes during pregnancy that allow stomach acid to move up to your throat.

The following suggestions might help:

  • Do not lie down after eating.
  • When you do lie down, raise your head and shoulders.
  • Avoid fried or greasy foods.
  • Drink fluids between meals, not with meals.
  • Avoid coffee, colas, alcohol and smoking.
  • Eat slowly. Take the time to chew well.
  • Eat small meals and snacks.

Some women take an antacid medicine to help with heartburn. An antacid reduces the amount of acid in your stomach. Not all antacids are safe for pregnant women. Check with your doctor or health care provider before you take one.

Eighth Month Calendar


Ninth Month

Fetus Ninth Month
  • fetus weighs 3.2 to 3.6 kg (7 or 8 pounds) and may be more than 50 cm (20 inches) long
  • skin wrinkles become less pronounced
  • eyes open and close
  • fetus responds to light

Little feet Water and Other Fluids

Your baby is always thirsty so it's important for you to drink plenty of water while you're pregnant. Water carries nutrients to your body and to your growing baby, carries away waste products from your baby and from you, keeps you cool, helps prevent constipation and helps to control swelling. Drink plenty of fluids every day, including water, milk, pure juice and soup. Drink water regularly and drink more in hot weather or when you are active.

Little feet Did you know...

water makes up about half of our body weight?

Ninth Month Calendar


Tenth Month

Fetus Tenth Month

Little feet For New Parents

Having a baby is one of the most exciting times in your life, and, at the same time, one of the most daunting. There are many changes to adjust to and many unknowns to face. With this in mind, it is important to remember that the most precious gift you can give your child is a healthy start in life.

For more information on specific topics in order to reduce the risk of injury and illness and to promote the healthy development of their infants, new parents can visit the Public Health Agency of Canada's Healthy Pregnancy pages at External link

Tenth Month Calendar

* Stages of pregnancy information within the calendar section was reprinted with permission
from womenshealthmatters.caExternal link © 2000–2006 Women's College Hospital.