Key Milestone Weeks in Pregnancy: First Trimester (Weeks 3–13)

Yes. By week 4, your body produces enough hCG (human chorionic gonadotropin) for a home pregnancy test to detect. Testing with first morning urine improves accuracy. If your result is negative but your period hasn’t started, test again in a few days.

Medically, symptoms can start as early as implantation (6–10 days after ovulation), but many women notice changes around the time of a missed period. This is typically 3–4 weeks into pregnancy. However, some women may not experience noticeable symptoms at all this early.

At 3-4 weeks pregnant your diet plays a vital role in supporting both your health and your baby’s development

What to Eat

• Plenty of vegetables and fruit – Aim for a variety of colours and types.
• Wholegrains – Choose high-fibre options like wholegrain bread, brown rice, and oats.
• Lean proteins – Such as cooked meat, poultry, fish, eggs, tofu, legumes, and nuts.
• Dairy or alternatives – Opt for pasteurised and reduced-fat milk, cheese, and yoghurt.
• Healthy fats – Small amounts of unsaturated fats like olive oil or avocado.
• Folic acid, iodine, and iron-rich foods – These nutrients are especially important during pregnancy.

What to Avoid

• Raw or undercooked meat, poultry, and seafood – Due to risk of listeria, toxoplasmosis, and salmonella.
• Deli meats and soft cheeses (e.g. brie, camembert, feta) – Unless thoroughly cooked.
• Raw eggs or foods containing them – Like homemade mayonnaise or mousse.
• Soft-serve ice cream and unpasteurised dairy – Due to listeria risk.
• Large fish (e.g. shark, marlin, swordfish) – High in mercury, which can affect baby’s brain development.
• Alcohol – Best avoided entirely.
• Limit caffeine – No more than 1–2 cups of coffee or 4 cups of tea per day.

You can generally exercise at 3–4 weeks pregnant, and in fact, staying active is encouraged, as long as you feel well and your pregnancy is progressing normally.

Safe Exercise Tips

• Stick to moderate-intensity activities like walking, swimming, or prenatal yoga.
• Listen to your body. If you feel tired, dizzy, or unwell, take a break.
• Stay hydrated and avoid overheating.
• If you were active before pregnancy, you can usually continue your routine with slight modifications.
• If you’re new to exercise, start gently and build up gradually.

Avoid

• High-impact or contact sports.
• Exercises that risk falling or abdominal trauma.
• Overexertion. Use the “talk test” where you should be able to hold a conversation while exercising.

Mild cramping and light spotting can be normal in early pregnancy, especially around 3 to 4 weeks pregnant. These symptoms are often linked to implantation when the fertilised egg attaches to the uterine lining. This can cause light bleeding (implantation bleeding) and a sensation similar to period cramps.

Many people choose to wait until 12 weeks when the risk of miscarriage drops significantly. Others prefer to share the news early, especially with close family or friends who can offer support no matter what happens. This is a personal choice with no right or wrong answer. Ultimately, it’s about what is right for you.

The latest guidelines and care principles for early pregnancy include:

• Early antenatal visits: Are encouraged to confirm the pregnancy, estimate gestational age, and begin discussions about lifestyle, nutrition, and mental health.
• Folic acid supplementation: Strongly recommended to reduce the risk of neural tube defects, which are forming around week 5 of pregnancy.
• Screening for risk factors: This includes assessing for miscarriage risk, preeclampsia, and mental health concerns like anxiety or depression.
• Lifestyle guidance: Advice on avoiding alcohol, tobacco, and certain medications is emphasised early on, along with support for healthy eating and physical activity.
• Cultural and individualised care: The guidelines stress the importance of woman-centred care, especially for Aboriginal and Torres Strait Islander women, migrants, and those with complex needs.