Nutrition in 2nd trimester

12 Aug

Nutrition in 2nd trimester

The second trimester is when the growth of the fetus is significant enough to be visible in the form of a pregnancy bump. All the major organs of the fetus have now formed and steadily growing in size. The second-trimester nutritional requirements are higher than the first trimester as the fetus is bigger and the mother’s body needs more nourishment to support the developing fetus.

What are the food varieties that are essential for the second trimester?

The USDA recommends five major food groups that give the body all the macro and micronutrients it needs. Pregnant women need to incorporate these food groups in their second-trimester diet to meet the nutritional demands of their own body and that of the fetus.

Grains

Grains are a major source of energy and the second trimester requires an extra 340 calories to sustain the bodily processes that contribute to the development of the fetus. Grains include food sources such as brown rice, whole wheat bread, oatmeal, pasta and corn. Carbohydrates need to be included in every meal to keep the energy levels up all day long. It is also important not to indulge in excess carbohydrates to maintain a healthy pregnancy weight.

Protein

Proteins are essential for the growth and repair of the body’s cells. The fetus needs proteins to build new tissue, and the mother’s body needs them to allow the uterus and the breasts to grow. The second-trimester nutrition for pregnant women should involve an intake of 1.2g of protein for every kilogram of body weight. That means a pregnant woman who weighs 70 kg needs to eat 84 grams of protein to meet the recommended daily average. Good protein sources include lean meats, nuts, fish, eggs, peas, beans, lentils, and dairy products.

Vegetables

Vegetables are excellent sources of vitamins, minerals and dietary fiber. As a rule of thumb, it is good to include vegetables of as many colours as possible. Of the most important to include are green leafy vegetables such as spinach which are rich in folate. The requirement of folate or folic acid remains at 600 mcg or higher throughout pregnancy. Other vegetables that give essential nutrients such as iron, calcium and zinc include asparagus, red cabbage, broccoli, sweet potatoes and peas. The second-trimester nutrition should include 3 servings of vegetables every day to meet a portion of nutritional recommendations.

Fruits

Fruits are also excellent sources of vitamins, minerals and dietary fiber. Citrus fruits such as oranges are rich in folate and Vitamin C. Avocados are a highly dense source of a range of nutrients such as vitamins C, B and K along with choline, magnesium and potassium. Other fruits to be included in 2 or 3 servings include berries, bananas, apples and mangoes.

Dairy

Nutrition in the second trimester should also be rich in dairy products such as milk, cheese and yogurt. Dairy products are an excellent source of calcium, the intake of which needs to be maintained between 1000-1300 mg. Dairy intake needs to be maintained at 2 servings of low-fat and pasteurized milk, cheese or yogurt.

Wrapping up

During the second trimester, the intake of nutritious foods needs to be slightly increased to meet the elevated demand of the mother’s body and developing fetus. It is important to continue maintaining intake of critical micronutrients such as folate, calcium, iron and iodine.

References:

https://www.healthline.com/health/pregnancy/second-trimester-diet-nutrition#foods-to-limit-or-avoid

https://www.medicalnewstoday.com/articles/322285#what-to-eat

https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-nutrition/art-20045082

https://kidshealth.org/en/parents/preg-health.html

https://medlineplus.gov/pregnancyandnutrition.html