In your second trimester, a balanced and nutritious diet is vital for the health of the baby as well as the mother. That ensures that the fetus receives all the nutrients they need to grow and develop in the right way.
Eating well will also help protect against pregnancy complications such as preterm births, pre-eclampsia, and high blood pressure.
This is because, when you are pregnant, most of the nutrients and vitamins you eat are utilized in the growth of the baby, and sometimes you don’t have enough. Up next are the foods you should eat.
Iron is important for carrying oxygen around your body. When pregnant, the supply of oxygen is required for the developing baby. If the diet you eat lacks iron, you may end up being anemic and this also increases the chances of premature births and also postpartum depression.
The required dosage per day in the second trimester should be around 27mgs. Foods that are rich in iron include the following.
- Lean Meat
- Green Leafy vegetable
- Cooked seafood
- Beans and lentils
- Fortified breakfast cereals
- Whole grains such as oatmeal and bread
Your body will absorb the animal proteins better than the other plenty based iron sources. People who eat meat while pregnant are able to boost their absorption rates more.
In the second part and later stages of your pregnancy, you should aim at eating at least 1.52 grams per each kilo of your body weight of protein each day, as the baby’s brain and other tissues are growing at this time.
So, if for example, you weigh around 175 pounds or 79 kgs. You should eat 121 grams of protein each day. Protein is extremely important for the growth of the uterus and the breasts.
Foods that are rich in protein include the following.
- Lean meats
- Tempe and tofu
- Fish – cooked and never raw
- Peas, lentils and beans
The recommended amount of calcium for pregnant women is 1,000 mg. If however you are under 18 years old and are pregnant, try to consume at least 1,300 mg each day.
Calcium is extremely important for the development of the baby’s teeth and bones. It also helps in the smooth running of the nerves, muscles, and circulatory system. The foods that you can find rich in calcium include the following.
- Dairy products such as yogurt, milk, and cheese
- White beans
- Sardines and salmon
- Calcium-fortified juices and cereals
- Green vegetables such as broccoli and kale
Folate Rich Foods
This is what is known as folic acid, and it is in the class of B Vitamins. Folic acid is one of the most essential minerals in pregnancy, and when women discover they are pregnant, they are immediately put on folic acid.
It reduces the risks of neural tube defects such as spina bifida and also eliminates the chances of premature labor.
A recent study found that Folic Acid also reduced the risk of congenital heart defects in children. And while pregnant, women should try and consume at between 400 and 800 micrograms each day. The best food sources for folic acid are the following.
- Fortified cereals
- Black eyed peas
- Dark green veggies such as cabbage, spinach, and collard greens
- Whole grains like rice
It is a good idea – and the doctor will probably tell you this – to take folic acid supplements as part of your prenatal treatment and throughout your pregnancy. The reason behind this is that there isn’t any guarantee that you will be able to meet the daily folic acid requirements.
Pregnant women are required to drink plenty of water compared to women who are not pregnant. This is so they can stay hydrated at all times. The water also helps in forming the amniotic sac and the placenta.
Dehydration during pregnancy is very serious and can lead to some terrible complications such as a reduction in breast milk and neural tube defects. If you are pregnant, you should be taking at least 8 -12 glasses of water each day so you don’t become dehydrated.
Those are some of the main classes of food that you should take in your second trimester, and basically throughout your pregnancy. Even though you may feel cravings every now and then, ensure that you meet your daily nutrition requirements first.