Pregnancy nutrition guide

Pregnancy nutrition for weeks 13–16

You're in the second trimester: growth accelerates and coordination and movement increase.

Brain + skeleton momentum

What is developing

Swallowing begins and kidneys start to work.
Hearing and light sensitivity begin to emerge.
Facial muscles and nervous system development allow more movement and early expressions.

These food ideas support general nutrition planning. They are not medical advice and do not replace prenatal vitamins or clinician guidance.

High priority

DHA is a key building block for the developing brain and eyes.

Omega-3s (including DHA) are structural components in the brain and retina; many people don't get enough from food.

High priority

Choline supports brain and nervous system development.

Choline is involved in normal brain and spinal cord development and supports many cellular processes.

Medium priority

As the skeleton develops, calcium becomes increasingly important.

Calcium is essential for bone structure and is emphasized in pregnancy nutrition guidance.

Medium priority

Vitamin D helps with calcium use and bone development.

Vitamin D supports calcium absorption and is relevant to skeletal development.

Supporting priority

Protein supports overall growth as the fetus gets bigger each week.

Protein needs increase in pregnancy and support new tissue growth.

Second trimester often means about 340 extra calories/day, depending on your starting weight and situation.