Dietary guidelines for the second trimester - Dhanalakshmi Umachandran M.Sc., M.Phil. Foods and Nutrition Consultant Nutritionist and Dietician
The second trimester of pregnancy is said to be the best part of pregnancy. It is the turning point for both the mother and the foetus. In this trimester you tend to have increased appetite, so let's find out from our Nutritionist what are the food that can be taken during this period .....
Welcome to your second trimester [weeks 14-27] of pregnancy! During this trimester you may feel better and have improved appetite. Morning sickness may also not be a problem anymore. Take this time to eat healthy and strengthen your diet to promote the baby’s growth and development as the organs begin to develop and the foetus grows. Experiencing a boost in energy is also a plus, you can exercise safely under the recommendation of your doctor and do other activities with ease.
- AIM FOR BALANCE - As in your first trimester, eating healthy and balanced meals is always important, include- fresh fruit, vegetables, healthy fat, lean protein, whole grains, and, dairy. Focus on quality nutrition from whole foods.
Include the following:
- grains: 7 ounces (1 ounce = a phulka, 1/2 cup of cooked rice)
- vegetables: 3 cups – steamed, sauteed, stir-fried, baked, grilled, or boiled.
- fruit: 2 cups- include a variety, peel the skin, and wash well
- dairy products: 3 cups (or equivalent foods rich in calcium- buttermilk, curd, paneer, cheese)
- protein: 6 ounces (1 ounce = 1 egg white, 1/4 cup cooked lentils)
- HEALTHY CARBOHYDRATES - They are your primary source of energy. Try including unpolished rice, whole wheat atta, oats, ragi, jowar, bajra, broken wheat (daliya) and quinoa in your diet.
- POWER PROTEIN – Is important as the baby is gaining weight and muscle. Include one type of lean protein in every meal, like- daals, pulses, legumes, dairy products [milk, curd, buttermilk, yogurt, paneer] and well-cooked eggs.
- If you are nonvegetarian, you can include lean cuts of skinless chicken, and fish 1-2 times a week in your meal pattern.
- FRESH FRUIT- Fruit is full of nutrients and fibre. Include a variety- watermelon, grapes, banana, mango, sapota, custard apple, orange, grapefruit [narthangai/ citron], musambi, fresh amla, guava, jamun, muskmelon, apples, pears, kiwi, berries (Have 2 portions of these fruit every day).
- Continue to avoid pineapple and papaya during the course of your pregnancy.
- COLOURFUL VEGETABLES- Aim for 4-5 servings of vegetables daily, this includes green leafy vegetables which are full of fibre and nutrients. Choose various brightly coloured vegetables. Try to buy different variety of vegetables. Limit on the starchy ones as they may cause digestive discomfort.
- Go for steamed salads or stir-fried vegetables to prevent food contamination. During pregnancy immunity is slightly lowered. Also, cooked foods are easier to digest, it helps minimize digestive discomfort.
- DAIRY- Include dairy products like milk, paneer, curd, yoghurt, and buttermilk. These are good sources of proteins, calcium, and probiotics.
- FAT- Oil, butter, ghee- 3-4 tsp., of any of these per day.
- SUGAR- Table sugar, honey, jaggery – 2 tsp./ day.
- HYDRATION- Continue to stay well hydrated and have a target water intake of at least 2 L each day. This helps in better nutrient absorption and prevents dehydration. In this trimester as your growing baby pushes against your intestines, you may feel constipated. Progesterone also increases at this time and causes the relaxation of intestinal muscle and slows digestion. Drinking enough water and eating foods with fibre is helpful.
- FITNESS- Exercise can be done under the recommendation of your doctor.
IMPORTANT MICRONUTRIENTS:
- Folic Acid/Folate: Continue with this supplement on the recommendation of your doctor, as it helps prevent neural tube defects.
- Include dark leafy greens, beans, broccoli, beetroot greens, legumes, nuts and lentils in your diet to get the recommended 600 mcg each day during this trimester.
- Iron: Supplementation continues as you need extra iron for your growing baby and placenta, especially in the second and third trimesters.
- Food sources: Lentils, spinach, sesame seeds, rajmah, pumpkin seeds and beans, dates, dry fruits, beetroot, liver, chicken, fish.
- Pair iron rich foods with vitamin C sources for better absorption. Foods with vitamin C include- lime, citrus fruits, capsicum, strawberry, kiwi, tamarind [imli] and tomatoes.
- Essential Fatty Acids: Are crucial in supporting brain and eye development during pregnancy, and prevent preterm birth.
- Include olive oil, soy bean, avocado, flaxseeds, almonds, walnuts and small fish [sardines and anchovies].
- Vitamin D: Vitamin D impacts a pregnant woman’s blood pressure, brain function, immunity and mood which is why it is important for women to ensure they are consuming sufficient Vitamin D within their diets. This nutrient helps in strong bone formation and increases calcium absorption from the foods eaten. This nutrient is produced on the skin when it is exposed to sunlight. Try and get 10 minutes of safe sunlight exposure any time between 11 am to 2 pm.
- Calcium: During pregnancy, a mother’s body uses calcium from her own bones to support the development of the baby. This is why calcium supplementation is recommended during pregnancy; in addition to supporting the bone development of the baby, it also helps to prevent maternal bone loss. Calcium has also been shown to support the nervous, circulatory and muscular systems, as well as help develop normal heart rhythm and blood-clotting abilities. Vitamin D helps in better calcium absorption.
- Iodine: Within the first trimester of pregnancy, the baby’s thyroid becomes active, and the only source of thyroid hormone to the baby is directly from the mother. Thyroid hormones are required for healthy brain function and brain development. Ensure that you use only iodized salt.
WHAT TO EXPECT:
- Check-up: During this trimester you need to stay consistent with scheduled doctor’s visits. Your fundal height may be checked to assess the baby’s growth and size to see if it is adequate. Note down any questions you may have so you can check with your doctor.
- A blood test may be done again to check sugars in case you are at risk for gestational diabetes. Your doctor may also suggest an ultrasound scan around weeks 18-20.
- As you gain weight, your posture may change as the centre of gravity shifts. Maintain a good posture to avoid putting pressure on your back or knees. This will help prevent any discomfort. Wear comfortable shoes and avoid standing for long periods of time.
References:
https://www.whattoexpect.com/pregnancy/eating-well-menu/second-trimester.aspx
https://www.babycenter.in/a3561/diet-for-a-healthy-pregnancy
https://www.medicalnewstoday.com/articles/second-trimester-of-pregnancy
https://www.marchofdimes.org/pregnancy/vitamins-and-other-nutrients-during-pregnancy.aspx
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