Week 16of 40
Trimester 2
Week 16 of 40
The fetus
12 cm100 grams
Size of A mango
- The baby can now move its eyes even though the eyelids are still closed
- Nail formation is underway on fingers and toes
- The nervous system is developing rapidly and the baby responds to light
- The muscles are getting stronger and movements more coordinated
Your body
Physical changes
- The belly is becoming more visibly noticeable now
- The breasts may have grown and feel heavier
- Increased blood volume means the heart is working harder
Common symptoms
- Constipation can occur due to hormones slowing down the intestines
- Lower back pain may begin
- You may experience a sensation of the baby moving, like bubbles or butterflies
Good to know
- Consider getting vaccinated against whooping cough from this week onward
- Invest in comfortable maternity clothes that support your growing belly
- Eat calcium-rich foods for the baby's skeletal development
Vaccinations
- Whooping cough vaccination is recommended from week 16 to protect the newborn baby
Food & nutrition
Good to eat
- Dairy products for calcium and protein
- Almonds and sesame seeds as calcium sources
- Fatty fish like salmon and mackerel for omega-3 (max 2–3 times per week)
- Avocado for healthy fats and folic acid
Be aware of
- Large predatory fish like tuna and swordfish may contain mercury
- Liver contains high levels of vitamin A which can be harmful in large doses
Avoid
- Alcohol
- Raw and undercooked meat
- Unpasteurized dairy products
Supplements
- Folic acid 400 micrograms daily
- Vitamin D 10 micrograms daily, especially important during dark months
- Calcium supplements if needed, recommended daily intake is 900 mg
Exercise
Continue with regular physical activity. Prenatal yoga is an excellent way to combine strength, flexibility, and relaxation.
Suggested activities
- Prenatal yoga adapted for pregnant women
- Nature walks
- Cycling on a stationary bike at a gentle pace
- Strength training with lighter weights
Avoid
- Exercises on your stomach after this week
- Heavy lifting and intense straining
Pelvic floor exercises
Continue with daily pelvic floor exercises. Try squeezing at different tempos: quick squeezes and slow, deep squeezes.
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.