At this stage of pregnancy, women should ensure they are getting enough nutrients in their diet to encourage healthy growth. However, the body needs slightly more calories during the second trimester.
A balanced, nutritious diet during pregnancy is vital for a healthy mother and baby. A healthful diet ensures the fetus gets the nutrients it needs to develop correctly, eating well also prevents pregnancy complications. Here, we list the most important things to eat during the second trimester
1. Nutrient-rich foods: Focus on consuming nutrient-dense foods that provide essential vitamins, minerals, and antioxidants. Include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats in your diet.
2. Protein: Aim to consume an adequate amount of protein to support the growth of the baby and the development of tissues. Good sources of protein include lean meats, poultry, fish, eggs, legumes, nuts, and seeds.
3. Calcium and vitamin D: These nutrients are crucial for the development of the baby’s bones and teeth. Include dairy products like milk, yogurt, and cheese, as well as fortified plant-based milk alternatives. Additionally, spend time outdoors to naturally boost your vitamin D levels, or consider taking a supplement if necessary.
4. Iron: Iron is essential for the production of red blood cells and to prevent anemia. Include iron-rich foods such as lean red meats, poultry, fish, legumes, tofu, spinach, and fortified cereals. Pair these foods with sources of vitamin C (e.g., citrus fruits, bell peppers) to enhance iron absorption.
5. Omega-3 fatty acids: These healthy fats are crucial for the development of the baby’s brain and eyes. Include fatty fish (such as salmon, trout, and sardines), chia seeds, flaxseeds, walnuts, and fortified eggs in your diet.
6. Fiber: To prevent constipation, include fiber-rich foods like fruits, vegetables, whole grains, legumes, and nuts. Stay hydrated and drink plenty of water to support healthy digestion.
7. Hydration: Drink an adequate amount of water throughout the day to stay hydrated. Aim for at least eight glasses of water, but individual needs may vary.
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