From crown to coccyx, your baby is now an impressive 6 cm long, around the size of a decent sized tomato. And it’s another busy week inside you. The baby moves thanks to its bones, muscles and nerves that form its limbs. Though very tiny, it is now perfectly proportionate. The umbilical cord, which attaches the baby to its mother, provides the baby with nourishment, protection and oxygen, while the amniotic fluid protects it from shocks and noise.
The waistband on your trousers is beginning to dig in and your regular bra size is getting a bit too snug. Interestingly, the baby takes up the smallest proportion of the weight increase. At around 10 grams, your baby is still a real lightweight. Most of the weight will be thanks to your expanded uterus, placenta and the amniotic fluid.
Fats and essential fatty acids are, well, essential in your diet. Dietary fats are an important source of energy needed for the development of the fetus, thus a diet adequate in fat content for the mother is very important. Your body cannot make all of the fatty acids, so you need to provide them through the food you eat.
Omega-3 fatty acids are found in:
- Fatty fish (mackerel, sardines, tuna, salmon);
- Canola and soy oils;
- Canola based margarines.
Omega-6 fatty acids are found in:
- Animal fats;
- Nuts and seeds;
- Plant oils such as corn, soy, sunflower and safflower.
Love your fish? Great news - fish is a great source of nutrients and omega-3 fats during pregnancy. You can safely eat 2–3 serves a week of most types of fish while you're pregnant. However some types of fish do contain higher amounts of mercury which can harm your baby if consumed in high amounts. Limit to one serve (150 g) per fortnight – billfish (swordfish, broadbill and marlin) and shark (flake), with no other fish eaten in that fortnight - OR - limit to one serve (150 g) per week – orange roughy (deep sea perch) or catfish, with no other fish eaten that week.