Pregnancy nutrition for weeks 13–16
You're in the second trimester: growth accelerates and coordination and movement increase.
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.
Nutrient highlights
These highlights organize food comparisons. Daily nutrient needs continue throughout pregnancy; priority labels are not trimester-specific intake targets or medical advice.
DHA
High priorityDHA 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.
Choline
High priorityCholine supports brain and nervous system development.
Choline is involved in normal brain and spinal cord development and supports many cellular processes.
Calcium
Medium priorityAs the skeleton develops, calcium becomes increasingly important.
Calcium is essential for bone structure and is emphasized in pregnancy nutrition guidance.
Vitamin D
Medium priorityVitamin D helps with calcium use and bone development.
Vitamin D supports calcium absorption and is relevant to skeletal development.
Protein
Supporting priorityProtein supports overall growth as the fetus gets bigger each week.
Protein needs increase in pregnancy and support new tissue growth.
What could I eat around week 15?
This chapter highlights choline, DHA, calcium, and vitamin D. The examples below are choices to adapt, not a week-specific meal plan or a change in daily nutrient needs.
- A fully cooked egg with plain pasteurized yogurt. The NIH choline table lists 147 mg in one large hard-boiled egg; its calcium table lists 415 mg in 8 ounces of plain low-fat yogurt. These serving amounts differ from the PregNut charts for egg and yogurt, which each show 100 g. CDC recommends firm yolks and whites and pasteurized dairy during pregnancy.
- Cooked salmon with a side you enjoy. FDA lists salmon as a lower-mercury Best Choice and advises 2–3 four-ounce servings per week from that list during pregnancy. This is weekly fish guidance, not a special target for week 15. Compare the cooked salmon record per 100 g. CDC advises cooking fish to 145°F or until opaque and separating easily with a fork.
- A calcium option without dairy. The NIH calcium table lists 299 mg in a cup of calcium-fortified soymilk. Fortification varies, so check your carton for calcium and vitamin D rather than assuming every plant drink matches that example. Our dairy-free calcium guide explains other choices.
These foods can contribute to a balanced diet but do not replace a prescribed prenatal supplement or individual care plan. For more detail, read the choline foods, lower-mercury fish, and vitamin D food and label guides.
Practical notes
- Second trimester often means about 340 extra calories/day, depending on your starting weight and situation.
Sources
- NHS 111 Wales: Pregnancy week by week (weeks 13-16)
- CDC: Weight gain during pregnancy (calorie needs by trimester)
- health.gov MyHealthfinder: Eat healthy during pregnancy (calorie needs by trimester)
- NIH Office of Dietary Supplements: Omega-3 Fatty Acids (Health Professional)
- NIH Office of Dietary Supplements: Choline (Health Professional)
- NIH Office of Dietary Supplements: Calcium (Health Professional)
- NIH Office of Dietary Supplements: Dietary Supplements and Life Stages: Pregnancy (Health Professional)
- NIH Office of Dietary Supplements: Vitamin D (Health Professional)
- National Academies Press: Dietary Reference Intakes (Protein and Amino Acids; pregnancy RDA summary)
- FDA/EPA: Advice about eating fish
- CDC: Safer food choices for pregnant women