Week 11of 40
Trimester 1
from 10 full weeks + 0 days to 10 full weeks + 6 days
The fetus
4 cm7 grams
Size of a plum
- The fetus is about 4 cm long and all organs have formed.
- The head is still large relative to the body.
- The skin is translucent and blood vessels are clearly visible.
- The fetus is beginning to produce urine that is excreted into the amniotic fluid.
Your body
Physical changes
- Your belly may start to show — especially if you have been pregnant before.
- Hair may become thicker and shinier thanks to hormones.
Common symptoms
- Fatigue often begins to ease and energy returns.
- Nausea may decrease or disappear entirely.
- Heartburn may start.
- Swelling and water retention.
Emotional changes
- Approaching the end of the first trimester can bring a sense of relief, especially as the nausea fades.
Good to know
- The combined screening test can be done from week 11. Talk to your midwife if you want prenatal diagnostics.
- If fatigue is easing — take the opportunity to be more active.
- Start thinking about how you want to plan your parental leave.
Appointments & check-ups
- The combined screening test (ultrasound and blood test) is offered between weeks 11 and 14.
- NIPT (non-invasive prenatal test) may be an alternative — ask your midwife.
Food & nutrition
Good to eat
- A varied diet with plenty of vegetables, fruit and whole grains.
- Fish 2-3 times a week for omega-3 and iodine.
- Beans and lentils for protein and iron.
Be aware of
- Do not eat large portions at once if you have heartburn — split meals into smaller servings.
Avoid
- Energy drinks — too much caffeine and other substances.
- Alcohol.
Supplements
- Folic acid 400 micrograms daily — the last weeks where the supplement is most critical.
- Vitamin D and possibly iron as recommended by your midwife.
Exercise
Energy is starting to come back! Take the opportunity to build a good exercise routine you can maintain throughout pregnancy.
Suggested activities
- Walking and Nordic walking
- Swimming and water aerobics
- Prenatal yoga — great for both body and mind
Pelvic floor exercises
Do pelvic floor exercises daily. They help during pregnancy, delivery and recovery.
Sources
The content on this website is based on information from 1177.se and the Swedish Food Agency. It does not replace professional medical advice. Always contact your midwife or doctor with questions about your pregnancy.