By: Vaishnavi Raju | Date: February 18, 2021

Second Trimester Diet Plan For Healthy Pregnancy – Foods To Eat & Avoid

"In second trimester of pregnancy the body needs more calories in the diet for the growing fetus".

During pregnancy, women should eat a balanced and nutritious diet. The second-trimester diet should is vital as the baby starts gaining weight. The second-trimester Indian diet chart should focus on great protein, nutrient, dense fats, and fiber-rich carbohydrates. By this phase of pregnancy, nausea subsides and women can eat normally. The body needs more calories in the second trimester as compared to the first. Women experience weight gain during this time because of the weight of the baby and amniotic fluid.

How should be a second-trimester diet plan?

By the Second trimester of pregnancy, all the discomforts of the first trimester subside. Women enjoy this phase the most and can eat nicely without feeling sick. In the second trimester diet, you need more calories. The second-trimester diet should be healthy to ensure a healthy baby and mother. The most important nutrients required during this time for a baby’s growth are iron, protein, calcium, folate, vitamin D, Omega-3, etc.

What to eat during the second trimester?

During the second trimester diet and exercise, are equally important. Women should eat a balanced diet for the proper growth of the fetus. The most important nutrients needed in the second-trimester diet are-

Iron

During the second trimester of pregnancy, the baby needs more oxygen to develop. Iron carries oxygen to the fetus. A diet deficient in iron can cause anaemia that can increase the risk of premature birth. The second-trimester Indian dietchartshould contain lean meat, nuts, leafy green vegetables, beans and lentils, whole grains, and fortified breakfast cereal.

Protein

Protein helps in the growth of the brain and tissues of the baby. The second-trimester Indian diet plan should include nuts, lean meat, tofu, eggs, fish, peas, beans, and lentils. They are good sources of protein.

Calcium

In this phase of pregnancy baby’s nervous and circulatory system develops. Calcium helps in the smooth formation of nerves, the circulating system, and muscles. It helps in the formation of strong teeth and bone. Milk, yogurt, eggs, almonds, broccoli, white beans are rich in calcium.

Folate

Folate intake is crucial in the second trimester to prevent neural tube defects in children. It reduces the risk of premature labour also. The second trimester India diet chart should have folic acid-rich foods like legumes, dark leafy green vegetables, oranges, and whole grains.

Vitamin D

Vitamin D helps in the formation of healthy bones in the baby. It is mostly made by the body in the exposure of sunlight. Foods like fatty fish, fortified cereals, cheese, egg yolks, and fish liver oils are rich in Vitamin D.

Omega-3 fatty acid

Omega-3 fatty acid supports the functioning of the heart, brain, eyes, immune and central nervous system. It is found in foods like oily fish, fish oil, flaxseeds, and chia seeds.

Iodine

The mineral helps in the baby’s brain and nervous system development. You should consume iodized salt to cater to its need.

Prenatal Vitamins

You may not meet the daily requirements of nutrients during the second trimester. Thus, you must see a doctor and take prenatal vitamins to cater to the deficiency.

Fluid

Pregnant lady needs more water than non-pregnant women. They need to stay hydrated as it helps in the formation of the placenta and amniotic sac. Dehydration during pregnancy can cause many complications.

Which foods should be avoided during the second trimester?

Women should be careful while choosing the second-trimester diet chart. You should avoid these foods during pregnancy-

Raw meat

• Raw eggs
• Raw Fish
• Fish with high mercury levels
• Unpasteurized dairy products
• Ready to eat meats
• Raw seafood
• Alcohol
• Caffeine
• Artificial sweeteners

What are the daily food requirements in the second trimester?

The need for vitamin and minerals increases during the second trimester of pregnancy. Second-trimester Indian diet chart should daily contain-

• Folic acid- 600 micrograms
• Iron- 27 milligrams
• Calcium- 1000 milligrams
• Vitamin D- 600 IU
• DHA- 200-300 milligrams
• Iodine- 290 micrograms
• Protein- 3 servings daily
• Fluids- At least 8-10 glasses daily
• Vitamin C- 3 servings
• Vitamin A- 3-4 servings

How much weight to gain during the second trimester?

During the second trimester of pregnancy weight gain is very normal. The baby starts to grow in size and the woman’s weight increases. The body needs 300 extra calories daily to manage the weight gained in the second trimester of pregnancy. Exercise is very important with the second-trimester diet.

The normal weight gain during pregnancy should be-

• 25-25 pounds for women with a BMI of 18.5 to 24.9
• 28-40 pounds for women with a BMI of less than 18.5
• 15-25 pounds for women with a BMI of 25 to 29.9
• 11 to 20pounds for women with a BMI of more than 30

Gaining weight more than recommended, increase the risk of high blood pressure, larger baby, and caesarean delivery. Swimming, walking, and exercising can help to manage weight in pregnancy.

The bottom line

The second-trimester diet plan should carefully be selected as it is the phase of the baby’s rapid development. The second-trimester Indian diet chart should contain nutrients like iron, protein, calcium, folate, and omega-3 fats. These nutrients are essential for a baby’s organ development and function. Weight gain during the second trimester is normal and healthy.