• Nutrition

Your Pregnancy Week 7

embryo developing

A Tiny Person Emerges

Baby's Growth and Development at 7 Weeks Pregnant

During the first 6 weeks of pregnancy, your baby’s heartbeat was the big story. At 7 weeks pregnant, the most exciting event is your baby’s developing facial and physical features. Highlights for your 7th week of pregnancy include:

  • By the 7th week of pregnancy, your baby is around the length of your pinky fingernail.
  • Your baby’s face becomes more defined when you’re 7 weeks pregnant. Your baby’s mouth, nostrils, and ears begin to appear.
  • When you’re 7 weeks pregnant, the lenses in your baby’s eyes begin to form and the iris colour is visible.
  • Your baby’s arms, shoulders, hands, legs, and feet begin to take shape by the 7th week of pregnancy, with the early formation of fingers and toes just another week away.
  • Around the 7th and 8th week of your pregnancy, your baby’s body elongates and the neck straightens.
  • Your baby’s brain becomes more complex during the 7th week of pregnancy. The skull that’s growing to protect it is transparent and rounding.

Your Changing Body at 7 Weeks Pregnant

Feet show out under a blanket

Your body continues to undergo lots of change to support your growing baby during the 7th and 8th weeks of pregnancy. Here’s what’s going on:

  • Your hormone production increases during the 7th week of pregnancy.
  • You might continue to experience some of the common symptoms of pregnancy such as breast tenderness, fatigue, or faintness.
  • You might feel like you have PMS with your emotional ups and downs.
  • By the 7th week of your pregnancy, a mucus plug now blocks the cervical canal, helping prevent germs from getting into your uterus. The mucus plug will pass late in pregnancy.

Wellness and Nutrition at 7 Weeks Pregnant

Chicken fillet and green vegetables

Nutrition, exercise, and rest are essential parts of a healthy pregnancy. Practicing good habits now will help you throughout pregnancy, during labour and delivery and beyond.

Exercise for Yourself and Your Baby

If you’re already active by the 7th week of your pregnancy, you’re off to a great start. If you haven’t been as active as you’d like to be, this is a great time to get going. And remember:

  • Dietary Guidelines for Americans recommends 30 minutes or more of moderate-intensity physical activity all or most days of the week. Try for 30 minutes of physical activity or exercise a day.
  • You can break up exercise into small segments throughout the day or do it all at once.
  • Pregnant women with medical or obstetric complications should speak with their Healthcare Professionals about an exercise plan.


Between the 5th and 8th weeks of pregnancy, nutrition plays a huge role in developing your unborn baby’s nervous, digestive, respiratory, circulatory, and reproductive systems. At 7 weeks pregnant, continue to make nutrition a priority by following these tips:

  • Nausea, vomiting, heartburn, indigestion, and other changes in your digestive system can make eating a little challenging. Try:
    • Eating smaller, more frequent meals
    • Limiting foods that may irritate your digestive systems
    • Drinking plenty of fluids, especially water
  • Double your iron intake. Increased blood volume during pregnancy and the demands of your growing baby put pregnant women at higher risk of iron deficiency or anaemia. Include iron-rich foods such as leafy greens, beef, eggs, and nuts in your diet. Prenatal supplements also include extra iron.
  • Keep taking prenatal supplements. They provide an extra source of iron, folic acid, and other important vitamins and minerals. Remember that prenatal supplements are not a substitute for a healthy diet.

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