In the second trimester of pregnancy, most women breathe a sigh of relief. In general, the risk of miscarriage has disappeared, the abdomen begins to become visible and cheerful announcements are made. During this phase it is important to start eating for two. Nutrition for the second trimester should focus five important elements that are vital for both mother and baby:
- Proteins are essential because the amino acids provided from the protein are used for the development of the baby’s muscular system. Eat clean forms of protein. If you are vegetarian, hemp is a plant-based protein source and one of the few plants that provides all nine essential amino acids.
- Calcium is an important nutrient for the second trimester, because the baby’s bones are formed during this period and without calcium the bones will not be strong and well formed. Ideal sources of calcium include dark leafy vegetables, whole milk, full-fat yoghurt, broccoli, almonds and sardines.
- Eating well should be a primary focus for the second trimester; don’t worry about your weight gain. Every woman’s body responds differently to pregnancy hormones and stress, so every woman will gain weight differently. If you eat a diet that is rich in nutrients and low in sugar and processed foods, you don’t have to worry about gaining too much or too little weight.
- Eating for two begins in the second trimester, and so are common recommendations Add 340 calories per day to your calorie intake. That is the average calculation of what the baby needs for development. Again, if you eat a nutrient-dense diet, you won’t have to worry as much about counting calories. Let your appetite dictate when you eat and stick to quality foods for what you eat.
- Stabilizing blood sugar levels in the second trimester is critical. It also ensures that the baby gets a steady stream of nutrients. When blood sugar levels become low, the baby’s nutritional intake also decreases. Avoid sugar, processed foods, refined grains and too many carbohydrates to keep your blood sugar levels regulated. Also make sure you eat protein with every meal.
Coconut sweet potatoes recipe
It can be difficult not to eat too many sweets during pregnancy, and many women find themselves craving carbohydrates in some way.
Here’s a quick side dish that goes with any meal of the day and provides essential nutrients, fiber and good carbs, while giving you a sweet taste you don’t have to feel guilty about.
Ingredients:
- 1 large organic sweet potato
- 3-4 tablespoons of organic coconut oil
- Sea salt to taste
- Optional: Pinch of organic coconut sugar
Instructions:
- Wash the sweet potato and cut into 1/2 inch cubes.
- Heat a frying pan on the stove over medium heat.
- Add the coconut oil to the pan.
- Sprinkle with sea salt and coconut sugar (optional).
- Stir regularly.
- Cook until all the oil is absorbed and the potatoes begin to crisp on the outside – about 12-15 minutes.
- Serve immediately.
Tastes delicious both cold and hot.
References
- Corn, Victoria MD. 2013. Be Fertile: The Essential Guide to Maximizing Fertility and Giving birth of a healthy child. New York: Writer.
- Planck, Nina. 2009. Real food for mother and baby. New York: Bloomsbury, USA.
- Shannon, Marilyn M. 2009. Fertility, cycles and nutrition. Cincinnati: CCL
Writer Aimee McNew has a master’s degree in Holistic Nutrition Therapy (MNT) and is also a Certified Practitioner of Nutrition Therapy (CNTP).
For educational purposes only. This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease.
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