Week 16 : You may start feeling your baby move for the first time! Enjoy this milestone and stay active with safe exercises.

Mom’s Health Concerns
  • Weight gain: Around 0.5 kg per week is normal
  • Increased appetite—focus on balanced nutrition
  • Nosebleeds or nasal congestion due to increased blood volume
  • Possible dizziness if blood sugar drops
  • Heartburn or indigestion may start
Baby Activities
  • Your baby is about the size of an avocado 🥑 (~11.6 cm or 4.6 inches long) and weighs around 100 grams (3.5 oz).
  • Movements become more defined (some moms feel flutters!)
  • Baby can hear sounds like your heartbeat and voice
  • Facial expressions develop (smiling, frowning, squinting)
  • Stronger bones as calcium deposits increase
  • Heart pumps about 25 quarts of blood daily
Symptoms
  • Increased energy levels as second trimester progresses
  • Less nausea (for most moms)
  • Round ligament pain due to the growing belly
  • Constipation or bloating due to hormonal changes
  • Backaches as posture shifts
  • Visible veins due to increased blood circulation
emotional changes
  • Feeling more stable and positive
  • Excitement builds as the pregnancy becomes more real
  • Some moms may feel anxious about upcoming changes
  • Bonding with baby increases, especially if movements are felt
When to Call the Doctor
  • Severe or persistent abdominal pain
  • Heavy bleeding or unusual discharge
  • Severe dizziness or fainting
  • Severe swelling in the face, hands, or feet
  • Intense headaches or vision problems
safe-actions
The Good
green-signal
green-signal
green-signal
green-signal
The Bad
red-signal
red-signal
red-signal
red-signal
Food to Eat
  • Iron-rich foods: Spinach, lean meats, beans, lentils
  • Calcium sources: Dairy, almonds, green leafy vegetables
  • Vitamin C-rich foods: Oranges, strawberries, bell peppers
  • Protein sources: Eggs, fish, chicken, tofu
  • Omega-3 fatty acids: Salmon, walnuts, flaxseeds
Food To Avoid
  • Raw or undercooked seafood, meat, and eggs
  • Unpasteurized dairy products
  • High-mercury fish (shark, swordfish, king mackerel)
  • Excess caffeine (limit to 200 mg/day)
  • Processed foods high in sodium and trans fats