What to eat during the second trimester of pregnancy

What to eat during the second trimester of pregnancy

In the second trimester of pregnancy , surely many of you are already beginning to notice the physical changes and the typical pregnant belly will begin to appear. Your nausea has also likely started to subside, if you had it in the first trimester of pregnancy . In the same way that changes occur in your body, you should also modify your diet a little. For this reason, below we explain what you should eat during the second trimester of pregnancy . 

Increase your energy consumption 

During the second trimester there is an increase in maternal glucose and fatty acid stores to maintain energy levels and ensure the passage of nutrients and energy necessary for the  proper development of the baby . 

Therefore, during this stage, the calories provided daily through food will increase approximately between 200-300 additional kcal . We can achieve this in 2 ways:

  • Increasing the amount of carbohydrates in your diet a little, such as bread, rice, pasta, etc. 
  • Adding some food to snacks or lunches to make them more complete. An example could be eating an apple and 2 biscuits with pasteurized fresh cheese, or a natural yogurt with a handful of walnuts.

It does not mean increasing the amount of food a lot, just a little bit. And always taking into account the feeling of hunger and satiety of the mother.

Prioritize healthy fats 

In general, during the second trimester of pregnancy and in all others, the consumption of many fruits and vegetables, legumes, dairy products, fish and the consumption of good fats is recommended for the correct neuronal development of the baby. Specifically, these good fats can be found in oily fish such as salmon or sardines, nuts, eggs, olive oil, etc. 

Calcium needs increase 

pregnant woman eating

Calcium is another mineral to take into account in the diet of pregnant women since it helps the formation of bones and their needs are increased. The consumption of dairy products, calcium-enriched vegetable drinks or foods such as toasted sesame, which we can add to vegetable creams, salad or yogurt, are essential during this stage.

Ensures a sufficient supply of iron

The amount of iron that the mother consumes is also very important , since during pregnancy the blood volume increases. For this reason, iron requirements are also increased. 

If iron intake is insufficient , it could produce one anemia in the mother , and this could translate into a low weight of the baby to be born or in a premature birth . Your doctor will have to control the iron levels through a blood test and if necessary, it will be supplemented.

The iron in food you will find in legumes, fish, mollusks, eggs or meat such as red meat will give you the necessary contribution. Remember that, if you eat foods rich in iron of plant origin , accompany them with foods rich in vitamin C , such as orange, kiwi or red pepper and you will help this iron to be better absorbed.

Why is it important to get enough protein in pregnancy?

As for protein, when you are pregnant, your protein needs are slightly increased. 

The protein during pregnancy are important are a function of structural construction. That is, they help to produce tissues, hormones, enzymes, muscle mass, etc. Being pregnant, and being in full structural formation of your baby, a small higher protein intake is necessary . This does not mean gorging on proteins, but a good consumption of them. You can get protein from foods such as legumes, eggs, fish, lean meats, or seafood.

With everything explained, I hope I have resolved some of your questions, and remember that eating well improves your health during pregnancy.


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