Nutrition Tips during the second trimester

 

Nutrition during pregnancy is crucial not only for the mother's health but also for the developing baby. The second trimester is often referred to as the golden period,  as many women experience relief from early pregnancy symptoms and can start focusing more on their nutrition. This post will share insights into how to support your baby's growth through proper nutrition during this essential stage of pregnancy.

Understanding the Second Trimester

The second trimester spans weeks 13 to 26 and is a time of significant growth for the baby. During this phase, the baby develops essential organs and systems, and the mother may begin to feel the baby’s movements. Understanding the changes occurring in both the body and the baby’s development will help make informed nutritional choices that support this growth. During this period caloric needs increase so focusing on nutrient-dense foods is vital

Protein

Necessary for the growth of foetal tissues, including the brain. Aim for lean meats, eggs, beans, and nuts.

Calcium

Supports the development of the baby's bones and teeth. Dairy products, leafy greens, and fortified plant-based milks are excellent sources.

Iron

Important for the increased blood volume and to prevent anaemia. Incorporate red meat, spinach, lentils, and fortified cereals.

Folic Acid

Critical for brain and spinal cord development. Leafy greens, citrus fruits, and whole grains are rich in folate.

DHA and Omega-3 Fatty Acids

Essential for brain and eye development. Include fatty fish, flaxseeds, and walnuts in your meals.

A balanced lifestyle during the second trimester should include a variety of foods from all food groups.

Fruits and Vegetables

Aim for a rainbow of colours to ensure there is a range of vitamins and minerals. Fresh, frozen, and canned options can all be nutritious choices. Include leafy greens, berries, oranges, bananas, and cruciferous vegetables like broccoli and cauliflower.

Whole Grains

Choose whole grains like brown rice, quinoa, whole wheat bread, and oats over refined grains. Whole grains provide essential nutrients and fibre which can help prevent constipation, a common issue during pregnancy.

Lean Proteins

Incorporate a variety of protein sources, including poultry, fish, eggs, beans, nuts, and seeds. These foods support the baby's growth and help maintain energy levels.

Healthy Fats

Include sources of healthy fats, such as avocados, olive oil, and nuts. These are essential for foetal brain development and can help feel full.

Dairy or Dairy Alternatives

Aim for 3 servings of dairy or fortified alternatives each day to meet  calcium needs. Options include yogurt, cheese, and fortified plant-based milks.

Hydration and the Role in Pregnancy

Staying hydrated during pregnancy is essential for both mother and baby. Proper hydration aids digestion, nutrient absorption, and temperature regulation. Aim for at least 8-10 cups of fluids daily, adjusting based on activity levels and climate. Water is the best choice for hydration, but can also incorporate other fluids like herbal teas, coconut water, and milk. Consider these tips to increase fluid intake:

Infused Water

Add slices of fruits, such as lemon, lime, berries, or cucumber, to water for a refreshing flavour boost.

Herbal Teas

Opt for caffeine-free herbal teas, such as ginger or peppermint, which can also help soothe digestive discomfort.

Soups and Broths

Incorporate nutrient-rich soups and broths into meals for added hydration. Be mindful of signs of dehydration, such as dark urine, dizziness, or fatigue. 

Food Aversions and Cravings

Many women experience strong food aversions or cravings during pregnancy. It’s essential to listen to the body while also striving for balance. If the mother craves a specific food, try to incorporate it in moderation. If certain foods make them feel ill, focus on alternatives that provide similar nutrients.

Managing Nausea and Digestive Issues

While nausea typically subsides during the second trimester, some women may still experience it. Eating smaller, more frequent meals can help manage nausea. Additionally, incorporating fibre-rich foods and staying hydrated can alleviate constipation, another common issue during pregnancy.

Supplements

While a well-balanced diet should provide most of your nutritional needs, some women may require supplements to fill gaps. Prenatal vitamins often contain essential nutrients like folic acid, iron, and DHA. Consult a Registered Nutritionist or Dietitian to discuss if supplements are necessary, and which ones to take.

Pregnancy and supplements

Vegetarian and Vegan Diets

For those following vegetarian or vegan diets, it’s important to ensure that the mother is  obtaining all essential nutrients needed for both them and the baby. While fruits, vegetables, whole grains, and legumes are excellent sources of nutrition, certain nutrients may be more challenging to obtain, such as:

Protein

Look for a variety of plant-based protein sources, including beans, lentils, tofu, tempeh, seitan, and quinoa. Combining different protein sources throughout the day can help ensure they are  receiving all essential amino acids.

 Iron

Plant-based sources of iron include lentils, chickpeas, fortified cereals, and dark leafy greens. Consuming vitamin C-rich foods, such as citrus fruits or bell peppers, alongside iron-rich foods can enhance absorption.

Vitamin B12

This nutrient is primarily found in animal products, so consider fortified foods or a B12 supplement if they are vegan.

DHA

If the mother does not consume fish, look for algae-based supplements that provide omega-3 fatty acids, essential for foetal brain development.

Gluten-Free Diets

For those with celiac disease or gluten sensitivity, avoiding gluten is essential. Many gluten-free grains, such as quinoa, brown rice, and buckwheat, can provide necessary nutrients. 

Nutrient Considerations:

Ensure the mother is receiving enough fibre from fruits, vegetables, and gluten-free whole grains to support digestion and prevent constipation, a common issue during pregnancy.

Label Reading

Be vigilant about reading labels to avoid hidden sources of gluten. Many processed foods can contain gluten, so choose whole, unprocessed options whenever possible.

Lactose Intolerance

If they are lactose intolerant, they can still meet their calcium needs without consuming dairy products. Options include:

• Dairy Alternatives:  Fortified almond milk, soy milk, and coconut yogurt can provide calcium and vitamin D. Look for brands that are enriched with these nutrients.
•  Calcium-Rich Foods: Include calcium-rich foods such as tofu, dark leafy greens, almonds, and figs to ensure adequate intake.

Focusing on nutrition during the second trimester is vital for the baby’s growth and the mother’s overall health. Prioritising a balanced lifestyle rich in essential nutrients, staying hydrated, and addressing challenges as they arise can create a positive foundation for the pregnancy journey. Remember that every pregnancy is unique, and it is essential to seek guidance from Registered Nutritionists, Dietitians and other Healthcare Providers for personalised advice. 

Association for Nutrition

BDA

Embrace this exciting time, and enjoy the process of nurturing both the body and the growing baby through mindful nutrition. Whether a first-time parent or adding to the family, the knowledge gained about nutrition during the second trimester will serve well. Celebrate the changes, savour the delicious foods and look forward to the incredible journey ahead.