For anyone who is mothers-to-be and you are curious about the thought: what to eat during second trimester of pregnancy. You will find lots of helpful details on that topic, as well as tips, assistance, opinions, and answers to be able to questions related to carrying a child, proper nutrition and eating plans.
In this second stage of pregnancy it is convenient (unless the obstetrician indicates otherwise) to progressively increase caloric intake, until reaching 2,400 kcal per day, in order to ensure the necessary nutrients for development and fetal growth.
What should you eat in the second trimester of pregnancy?
In these months, the fetus goes from about 23 grams at 13 weeks to weighing 750 grams at 26, that is, its size and weight increases considerably. This justifies that the energy and nutrient needs are higher to ensure good development.
Therefore, it is necessary to increase the doses of proteins by 20 to 30 g per day. A good way to do this is by eating a slightly larger serving of fish (150 g) and an extra glass of milk.
The calcium contribution should also be increased, it will be 1,200 to 1,500 mg to meet the demands of the fetus, which are 200 to 300 mg daily. The main sources of calcium are dairy products (or their substitutes, such as fortified soy drinks) and it is recommended to take 4 servings every day.
1 serving of dairy is equivalent to:
– 1 glass of milk
– 2 yogurts of 125 g
– 40 g of semi-cured cheese
– 80 g of fresh cheese
– 1 glass of enriched soy drink
It is also necessary to ensure a supply of iron of 30 mg per day; even sometimes it is necessary to reach 60 mg a day to cope with the growth of the fetus and avoid risks of anemia in the mother. The main sources of iron are: meat, fish, shellfish, eggs, legumes and, to a lesser extent, vegetables and nuts (almonds, walnuts, hazelnuts, etc.). If legumes, vegetables or nuts are combined with foods that contain vitamin C, iron absorption is improved. Also, if the diet does not provide enough iron, the obstetrician will prescribe a vitamin supplement of this mineral.
During the entire pregnancy, it is essential to make a correct supply of iodine and a significant dose of essential omega-3 fatty acids , especially from DHA. Eating blue fish 2-3 times a week ensures the intake of these nutrients that are so important for a good brain development of the fetus.
During this period, a good dose of vitamin A is also advisable, essential for proper tissue regeneration, and especially of the skin and mucous membranes, which together with good hydration they will help prevent the appearance of stretch marks. Vitamin A is found in dairy products, blue fish, orange-red fruits (apricots, plums, peaches, medlars, etc.) and vegetables.
We must not forget the importance of daily providing high doses of fiber , which will help the pregnant woman to regulate intestinal transit avoiding problems of constipation. Foods rich in fiber are: legumes, whole grains, fruits, vegetables, vegetables and nuts.
As for calories, you should increase them by 350 a day to ensure the growth of the fetus.
Weekly menu planning
Each menu must comply with the recommendations described above:
1. Contain the correct dose of protein, which should be slightly higher than in the first trimester.
2. Eat foods that provide complex carbohydrates. Glucose is the prime energy source for the fetus, which is now in a period of great growth.
3. Raw or cooked vegetables and vegetables should always be present due to their great contribution of minerals and vitamins.
4. Provide a correct amount of dietary fiber.
5. Ensure a good content of iron and calcium.
6. Ensure the supply of vitamin C with raw foods. Three servings of fruits a day and a large salad will help us achieve this.
7. Provide polyunsaturated fats. Omega-3 fatty acids are essential for a good brain development of the fetus.
1- 250 ml of milk enriched in calcium. Whole grains and wheat germ. 50 g of dried fruits. Natural fruit juice.
2- 1 yogurt with honey and nuts. Fruit juice. Whole wheat bread with oil, cheese and cooked ham.
Natural yogurt with nuts and honey.
1 glass of milk
Macaroni with tuna
Mushroom omelette with salad
Fruit skewer with honey
Broccoli with potato and béchamel
Hake with salad and carrot
Yogurt with almonds
Chickpeas with chard
Grilled prawns with parsley and salad
1 piece of fruit
Potatoes stewed with vegetables and carrots
Baked salmon with tomato
Rice with sautéed vegetables
Grilled turkey with beet and cheese salad
Pasta salad with lamb’s lettuce, tomato, carrot, olives, hard-boiled egg and cheese
Yogurt with 3 nuts
Endive salad with pomegranate and cheese
Cuttlefish with peas
Yogurt with strawberries
Watercress and potato salad
Grilled chicken with roasted pepper
Fruit smoothie with milk
Spinach salad with fresh cheese and tomatoes
Baked tuna with potato and carrot
Curd with honey
Pasta soup with grated cheese
Zucchini and onion omelette
Orange with pine nuts
Steak with rice garnish
Pumpkin, potato and cheese cream
Fish in papillote and tomato
Vegetable lasagna with béchamel
Squid stewed with onion
Tomato and fresh cheese salad
Yogurt with nuts
Difficulty passing stool. It is very common during pregnancy due to hormonal changes and can cause hemorrhoids.
Pain and difficulties when eliminating stool.
Eat a lot of fiber in the form of fruits, vegetables and other foods rich in it. Practice regular exercise.
Huggins-Cooper, Lynn (2005), Wonderfully pregnant, Madrid, Ed, Nowtilus.
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