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Pregnancy Diet for Second Trimester

The second trimester, the period between 14 to 26 weeks of pregnancy is the most comfortable phase and is also often called the golden trimester of pregnancy. Most of the baby’s organ development also occurs during the second trimester, hence a woman must be healthy during this phase. The pregnancy diet for the second trimester should include vitamins, minerals, proteins, fats, carbohydrates, and plenty of water to ensure the healthy growth of the baby.

Continue reading to go over in detail what to eat and what to avoid in the second trimester.

A pregnant woman should continue eating a balanced diet. Following nutrients should be included in the Second Trimester:

● Foods rich in Calcium:

Calcium is essential for the growth of the baby’s bones and teeth. It also helps in the development of the baby’s musculoskeletal, nervous, and circulatory systems. Good sources of calcium include dairy products such as cheese, milk, paneer and yogurt, eggs, salmon, nuts, tofu, broccoli, and calcium-fortified fruit juices and breakfast cereals.

● Foods rich in Omega-3 fatty acids:

Omega-3 fatty acids are made up of EPA and DHA. DHA especially plays a critical role in the baby’s brain development and protects against inflammation and damage. Sources of Omega-3 fatty acids include salmon, sardines, fish oil, walnuts, blueberries, flaxseeds, and chia seeds.

● Foods rich in Protein:

Proteins help the baby’s brain and other tissue growth and are also necessary for the growth of the mother’s uterus and breasts. Fish, eggs, lean meats, tofu, nuts, beans and legumes, pulses, dairy products provide high protein value to the developing baby.

● Foods rich in Iron:

During pregnancy, iron supplies oxygen to the developing baby. Lack of iron can cause anemia and increase the risk of premature birth and postpartum depression. Foods rich in iron include lean meat, dark leafy green vegetables, nuts, beans and lentils, whole grains, fortified breakfast cereals. The iron absorption rate in the body is more efficient from animal products than plant-based foods. Including foods rich in Vitamin C such as oranges, strawberries and tomatoes can boost absorption rates.

● Foods rich in Folic Acid:

Folic acid prevents neural tube defects in the baby and reduces the risk of premature labor. The best sources of Folic acid include peas, legumes, fortified cereals, dark green leafy vegetables such as spinach, cabbage, whole grains, and citrus fruits.

● Foods rich in Vitamin D:

Vitamin D helps in the bone and skeletal development of the baby. Vitamin D deficiency has been associated with an increased risk of preeclampsia, low infant birth weight, and gestational diabetes. Sources of Vitamin D include salmon, fish liver oil, cheese, egg yolk, fortified foods, such as cereal and milk.

● Carbohydrates:

Whole wheat bread, potatoes, dalia, wheat germ, bajra, rice flakes, millets, and rice are good sources of carbohydrates and provide essential minerals, vitamins, and fibers.

● Fiber:

Fiber-rich foods such as whole grain cereals such as dalia, green leafy vegetables, carrots, raisins and figs, fruits such as guava, chiku should be included in the diet to avoid constipation.

● Healthy Fats:

Good sources of healthy fats include:

o Full-fat yogurt

o Cheese

o Butter

o Olives

o Coconut

o Avocado

o Nuts

o Seeds

● Foods rich in Magnesium:

Magnesium helps build healthy bones and the nervous system of the baby. Magnesium can also prevent muscle cramping and promote relaxation. Good sources of magnesium include dark green leafy vegetables, almonds, avocado, chia seeds, and cashews.

A woman should avoid the following foods in the second trimester diet:

● Unpasteurized juice

● Unpasteurized cheese

● Raw seafood

● Rare meat

● Raw eggs

● Fish with high levels of mercury, including swordfish, king mackerel

● Raw sprouts

● Processed meat

● Unwashed vegetables and fruits

● Processed junk food such as potato chips and fries

Here are some general dietary tips for the second trimester:

● Have frequent and small meals, every couple of hours.

● Use iodized salt in cooking as iodine is critical for the physical and mental development of the baby

● Reduce sugar and salt-laden foods or snacks.

● Reduce the consumption of caffeinated beverages.

● Quit smoking as it can lead to abnormalities of the placenta and fetal damage, which may lead to increased neonatal mortality and major congenital malformations.

● A woman should avoid alcohol throughout pregnancy and may cause miscarriage, stillbirth, fetal alcohol spectrum disorders (FASDs). FASDs are conditions that cause physical, behavioral, and intellectual disabilities.

● Stay hydrated as dehydration during pregnancy can contribute to complications, such as neural tube defects and reduced breast milk production.

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