The first trimester is all about dealing with the annoying morning sickness, but when you enter into the second trimester you usually would start feeling more hungry. That does not mean you need to “eat for two”, you just need to include 300 extra calories every day in your diet.
The quality of food is very crucial for foetus growth and development. It is must follow a nutritious diet during the second trimester. Choose highly nutritious food to ensure yours and baby’s nutrition needs are met during the second trimester.
During the second trimester, the intake of calcium, vitamin D, magnesium is significant for both mother and baby. Calcium and vitamin D are important for growing healthy bones of the baby. It is also the time when the baby’s brain is also growing, so include Omega 3 into your diet. Additionally, include Vitamin A rich food into the diet, as it will give skin to the baby, and continue to increase iron-rich food that boost hemoglobin.
Pregnancy Diet chart for 2nd trimester
#1. Fruits and Vegetables
Try to include 3-5 servings of fruits into your pregnancy diet. Include fruits like baby carrots, peaches, oranges, sweet lime and other seasonal fruits and vegetables. This will help you to maintain the folic acid and vitamin D level in the body. Additionally, incorporate loads and loads of green leafy vegetables. It will help to maintain the haemoglobin level. Vegetables like beans, beetroots, broccoli, okra, cabbages into your diet are loaded with magnesium and calcium. Avoid overcooking them. The best option is to steam or stir-fry the vegetables to retain the nutrient values.
#2. Dairy products
Include lots of milk, yogurt, cream cheese, paneer and butter milk into your diet. If you are bored with the regular taste, you can prepare some fruit yogurt at home. Avoid ready-made packed yogurt as it may contain preservatives. Dairy products are rich sources of proteins, calcium, healthy fats, folic acid, and magnesium.
Also Read: 10 Tips For Having A Normal Delivery
#3. Dry Fruits
Dry fruit likes apricots, dates, figs, walnuts, almonds, raisin are a natural source of calcium and iron. Dry fruits will also help you to deal with constipation and will provide quick energy to the body. These make the best and nutritious snacks options too.
Includes whole grains like wheat, oats, barley, corn, and brown rice into your diet. It will help you to get enough energy for the entire day by providing essential carbohydrates. The grains are also power packed with iron, selenium, and magnesium. And are natural sources of B1, B2, and folic acid. All these are must for your growing baby’s overall development.
You can include all meats during your second trimesters. Avoid having raw or undercooked meat and fish like swordfish, shark, and king mackerel as they are high in mercury. It can have a negative effect on the unborn baby. You can include other healthier sea food options like shrimp, salmon, catfish, and tuna into your diet – but make sure that they are fresh and cooked through. The best practice is to include two average meat portions each week.
Healthy Weight Gain during the second trimester of Pregnancy
Pregnant women usually gain an average of 25 to 35 pounds or 10 to 12 kilos during the entire pregnancy. All the extra weight gained by you during pregnancy provides ample nutrition and nourishment to the baby. Walking and exercise during pregnancy can help your to keep a check on your weight during the pregnancy journey. Swimming and yoga is also a good choice if you are the active type.
Which trimester has your pregnancy progressed to? Are you following a healthy diet? Share below!