2nd trimester: What should a 16 week pregnant mother eat?

Entering the second trimester, nutrition is still a lot of attention from pregnant mothers. So, what should a 16-week-pregnant mother eat and what not to eat?

Features of 16 weeks pregnancy

How does a 16-week-old fetus develop?

After 15 weeks of organ formation, by the 16th week, the fetus weighs about 100g, about 12cm long. Equivalent to the size of an avocado. The fetus has enough basic brain, kidney, spinal cord, eyes, toes, fingers, lungs, heart, ...

Even though her eyes are still closed, she can already feel the sunlight. Even the baby's eyes can move gently. Patches of scalp have begun to settle, your hair may not be visible. The bones are slowly turning from cartilage to hard bones.

The fetal heart rate is about 150-180 times / minute. Every day, the heart pumps about 24 liters of blood. The flow increases gradually with the development of the fetus.

It can be said that the 16th week of pregnancy will start a period of "breakthrough development". Therefore, pregnant mothers need to provide enough nutrients for the best development of the baby.

What changes in the mother's body during the 16th week of pregnancy?

Entering the 2nd trimester, the pregnancy becomes bigger. Your mother's uterus pushes against the diaphragm and squeezes it with the lungs. When the mother breathes, the lungs are not fully enlarged. So mom will often find it difficult to breathe. At the same time, the uterus weighs heavily on the intestines, causing constipation. The pressure of the lower abdomen pressing on the pelvic area makes the mother easily overwhelmed and overwhelmed.

The mother's belly has increased from 2.5 kg to 3 kg. Appearance of stretch marks due to rapid increase in abdominal size. Mother will feel the fetus clearly under the skin of the abdomen. From these movements, pregnant mothers also feel the bond between mother and child.

Abdominal pain, chest tightness, easy loss of balance, dry eyes, ... are common in pregnant women at 16 weeks.

16 weeks pregnant mother should eat?

Foods rich in folic acid

Not only before pregnancy but during pregnancy, mothers should regularly supplement folic acid. Broccoli, cereals, spinach, avocados, peas, soybeans, carrots, tomatoes, bananas ... are rich in folic acid.

Foods high in fat

Healthy fats help mothers prevent the risk of premature birth, low birth weight. The baby will not be born with limited cognitive and nerve. Omega 3, 6, 9 fatty acids are found in salmon, fish oil, nuts and olive oil, ...

Iron rich foods

During the transportation and regeneration of blood in the body, iron plays an important role. Lack of iron, pregnant mother will be tired, pale. For a long time, pregnant mothers have the risk of preterm labor.

Every day mothers should supplement 45-90mg. Iron is found in beef, kale, spinach, amaranth, whole grain bread,….

Calcium-rich foods

This is a breakthrough period in terms of frame and height. Therefore, pregnant mothers need to supplement calcium with enough 1200mg / day. Each pregnant mother will have the ability to absorb calcium differently. Therefore, mothers should pay attention to calcium supplements accordingly.

These foods canx i is:

Shrimp, fresh goat, crab, eggs

Carrots, vegetables need

Powdered milk, milk, soy milk: mothers need to supplement 6 units of milk / day. If you are lactose intolerant, mothers can practice drinking milk in increasing amounts. Or replace with yogurt

Zinc rich foods

Zinc is particularly beneficial for the growth of cells during pregnancy, fetal senses and perfect DNA function.

Zinc supplements help mothers and babies strengthen the immune system, limit the likelihood of infection. If there is a lack of zinc, the mother can suffer miscarriage, fetal toxicity. Babies with zinc deficiency are also born with a low weight, not comprehensive development.

Zinc standard for pregnant mothers every day is 11-13mg. Foods rich in zinc include whole grains, shrimp, crab, shellfish, poultry, ...

High-fiber foods

Fiber plays an important role in stimulating the colon to function, increasing digestion. Besides, fiber is also involved in the process of discharging oxidation products, toxic substances in food from the body. Pregnant mothers will reduce the risk of colon cancer, colon, constipation. Even pregnant mothers can limit the discomfort caused by morning sickness if they provide enough fiber.

Vegetables, fruits, grains, potatoes, ... are high-fiber foods.

Variety of vitamins

Vitamin A is found in eggs, fish, milk or dark colored vegetables. Vitamin A supplementation helps strengthen resistance to pregnant women, promotes the comprehensive development of the fetus.

B vitamins support the digestive system, increase the growth and excretion of breast milk. In legumes, grains, flour, mung bean flour, vitamin B2 in animal foods, vitamin B6 in meat rolls, chicken, corn, ...

Vitamin D helps mothers reduce the risk of preeclampsia, diabetes, vaginal infections. The fetus with enough vitamin D is born with less tooth decay, mild near-sightedness, asthma, respiratory infections, ... Vitamin D is abundant in whole grains, fruits, green vegetables, broccoli, orange juice , ...

Note for nutrition 16 weeks pregnant mother

In addition to the above nutrients, mothers 16 weeks pregnant should:

Limit drinks containing stimulants such as alcohol, coffee, cigarettes, ...

Reduce the use of spices such as chili, pepper, and garlic

Pregnant mothers have edema, increased blood pressure, poisoning in pregnancy, ... should limit salty food

Should not be too fast to avoid nutritional deficiencies for mother and fetus

Diverse with many different foods. Each main meal should contain at least 10 foods

Above is the answer to the question: "What should a 16 week pregnant mother eat?". Balanced nutritional ingredients for a healthy pregnancy, mom!

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