The second trimester of pregnancy is often also known as the “golden period of pregnancy” because it indicates the point at which the early discomforts of pregnancy do not appear. To make the most of this period, it is important to maintain a healthy diet that ensures adequate nutrition for you and your growing baby. What second-trimester pregnancy diet plan should be followed?
Maintaining a healthy diet
The second trimester is the period between the fourteenth to the twenty-sixth week, which is when your baby grows to about 35 cm. Eating healthy food during the second trimester is just as important as it was during the first trimester. A healthy diet will continue to provide essential nutrients during this time. A nutrient-rich diet is essential for the formation of the baby’s bones and muscles. You should eat foods that are high in calcium, magnesium, and vitamin D.
Essential nutrition and its sources for a healthy second trimester of pregnancy
Your diet should contain carbohydrates, fats, proteins, vitamins, minerals, and a lot of water. Each meal should contain 3 servings from each food group. Divide your meal plan into portions at each meal and one snack to maintain energy levels throughout the day.
Your diet should consist of a combination of:
To ensure you get a steady amount of folic acid and iron. You should eat 5 portions of vegetables (green leafy vegetables like spinach and cabbage) and fruits in one day.
You should eat carbohydrates (starchy foods, wholegrain bread, cereals) with every meal.
Eat low-fat dairy products at least 2-3 times a day to ensure calcium.
You should eat food that is rich in proteins (such as fish, eggs, and beans) twice a day.
Oily fish (once a week and not more than twice a week). This will give you enough omega-3 fatty acids that aid in the baby’s brain development.
You should switch to healthier options in snacks and drinks (such as sandwiches and yogurt).
Meal plan during the second trimester
It is important to follow a meal plan during the second trimester so that your baby gets the required nutrients in the right proportions and increases the weight.
While preparing this plan for your meals, it is important to preserve those fruits and vegetables available in all seasons. If the fruit or vegetable is not available, you can substitute it for any other available in this season that provides the same nutrients.
Sometimes a single food can be a source of many nutrients; Thus, you may find the same food recommended in one of the pregnancy periods being important for a particular nutrient, and the same food recommended during another period for the presence of another nutrient in it important for that other period.
Throughout this time, you should keep yourself hydrated all the time, and the amount of caffeine during pregnancy should be limited.