1 Week Pregnant – What Really Happens, What to Do, and What to Expect

Food to Eat During Week 1

Now is a good time to build a healthy foundation.

✅ Recommended Foods:

• Leafy greens (iron-rich)
• Eggs (high in protein)
• Lentils and beans
• Berries and citrus fruits (vitamin C)
• Whole grains like oats and brown rice

💧 Hydration Tip: Drink at least 8–10 glasses of water daily.

Avoid:

• Processed snacks
• Sugary beverages
• Excess caffeine (>1 cup/day)
• Alcohol (especially if you’re trying to conceive)

Exercise & Movement

Gentle movement can reduce cramps and boost mood.

Try These:

• Light walking (20–30 minutes daily)
• Gentle yoga stretches
• Pelvic tilts for circulation
• Deep breathing and mindfulness

Weekly Checklist

• Track your period dates
• Start taking prenatal vitamins with folic acid (400–800 mcg daily)
• Avoid smoking and alcohol
• Begin a fertility-friendly diet
• Sleep 7–8 hours per night