Pregnancy Diet Chart For Second Trimester
The first trimester is all about dealing with the annoying morning sickness, but when you enter 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 fetus growth and development. It is a must to follow a nutritious diet during the second trimester. Choose highly nutritious food to ensure your and your baby’s nutrition needs are met during the second trimester.
During the second trimester, the intake of calcium, vitamin D and magnesium is significant for both mother and baby. Calcium and vitamin D are essential for growing healthy bones in 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 boosts hemoglobin.
Also Read : Partying During Pregnancy : Do’s and Don’ts
Pregnancy Diet Chart For The Second Trimester
1. Fruits and VegetablesTry 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 levels in the body. Additionally, incorporate loads and loads of green leafy vegetables. It will help to keep the hemoglobin level. Vegetables like beans, beetroots, broccoli, okra and cabbages in 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 buttermilk 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.
3. Dry fruits
Dry fruit like apricots, dates, figs, walnuts, almonds and raisins are natural sources 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 most nutritious snack options too.
Includes whole grains like wheat, oats, barley, corn and brown rice. 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 a must for your growing baby’s overall development.
You can include all meats during your second trimester. 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 seafood 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 middle 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 you gain during pregnancy provides ample nutrition and nourishment to the baby. Walking and exercising during pregnancy can help you keep a check on your weight during the pregnancy journey. Swimming and yoga are also good choices if you are the active type.
Overall, the second trimester of pregnancy is often regarded as easy. You will be relieved from morning sickness and your energy levels will be increased. You will be experiencing some changes in your body like weight gain, swelling and increased mood swings. Include leafy vegetables, dairy products, grains and meat in your diet. The second trimester is the time for fetal development so prioritize your own health.
Which trimester has your pregnancy progressed to? Are you following a healthy diet? Share below!
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