Pregnant women’s second-trimester diets

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Every woman's experience is unique, but by the end of the second trimester, you'll be experiencing those lovely kicks!

Your baby is changing at the same time as you are. During the second trimester, your baby’s organs fully mature. Your baby will start to wiggle and move near the end of the second trimester! Every woman’s experience is unique, but by the end of the second trimester, you’ll be experiencing those lovely kicks!

Here’s what you should eat during your second trimester to keep you and your baby healthy.

Calcium

Calcium helps develop the baby’s bones, teeth, musculoskeletal, neurological, and circulatory systems. During pregnancy, calcium absorption in the intestines doubles, making it more accessible for absorption(1)! Assisting absorption are supplementary nutrients (vitamin D, Vitamin  K2, Mag). It will be easier to meet your needs if you eat dairy products. Non-dairy eaters can do it too, although they may need to be more mindful of their choices. Calcium-rich foods include: Leafy Greens, including kale, collards, spinach

Magnesium

Magnesium supports baby’s bones and neurological system by increasing absorption of calcium. Magnesium shortage is rather frequent in the general population, and especially so during pregnancy (1). Magnesium can help prevent or relieve muscle cramps and induce relaxation. Here are some wonderful calcium sources:
greens
Cashews and almonds
Avocado

Vitamin D

When it comes to the formation of a baby’s bones and teeth, vitamin D is just as crucial as calcium.
The best source of vitamin D is natural sunlight. While vitamin D is not naturally occurring in many foods, it can be found in fortified foods such as milk and cereals. Supplements containing vitamin D are also available on the market.

Iron

Iron aids in the delivery of oxygen to the growing infant. Premature birth and postpartum depression can be exacerbated by anemia in the mother, which can be caused by a lack of iron. include in your diet Dark leafy greens, meat, lentils and beans, seafood, poultry.

Protein

Protein is necessary for the proper growth and development of the baby’s brain and other structures. Pregnancy aids in the development of a mother’s reproductive system. At least two servings of protein-rich food should be consumed each day. include in your diet lean meats, fish, eggs, beans, lentils

Eat a healthy diet

In order to acquire the appropriate combination of nutrients, aim to fill your plate with 50% complex carbs (fruits, veggies, and whole grains), 30% healthy fats, and 20% protein. If your doctor approves, it will help you feel better, gain weight, increase energy, and make keeping active simpler.

 

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