This is a continuation of http://www.happydna.in/nutrition-%e2%84%9e-first-trimester-pregnancy/
The second trimester period is considered from the beginning of the 14th week and lasts through the 27th week; roughly say 4th to 6th months of their pregnancy. The women indeed feel the pregnancy more real in the 2nd trimester, the reason being the feeling of ‘movement’ of the baby inside their womb. Women have shared their experience while in their 2nd trimester as the duration full of excitement, planning and up with energy level. Such feelings depict this trimester as another ‘Honeymoon period’.
This stage is generally where Nausea and vomiting symptoms dwindle and you feel the visible body changes in terms of a baby bump. The gum pain is also common. So, eat soft and soothing foods and take dental care as per your Dentist advice.
An old saying of ‘eat for two’ is remarkable. Decode it wisely. It should not be in terms of quantity of food in your plate, but the key nutrients you must get for the ‘together you two’.
It’s the time for another session of Nutrition Assessment. The Nutrition expert will suggest you the diet which helps you in gaining weight or, may suggest you for the supplement (if needed).
What nutrients should be emphasized in 2nd Trimester of Pregnancy?
Calcium – This period of gestation is the formation of bones, teeth and skeleton of a life within you. So, the requirement of calcium is high. Include sources like Milk and dairy products, Leafy greens, Spinach, Kale, and Okra.
Magnesium– Needed for nerves and muscle function. Include sources like Whole grains, Dark green leafy vegetable, Beans, nuts like Almonds, sunflower seeds, pumpkin seeds etc.
Ask your health experts if you develop diarrhoea by consuming magnesium sources.
Vitamin D – Adequate Calcium and Vitamin D during pregnancy period is required for calcium homeostasis, fetal growth, bone mineralization and also implicated in placental function.
One may consider sunlight as the best source of Vit. D, while other sources include Soy milk, Egg yolk, Mushrooms, cheese, fortified cow’s milk/soy milk/cereal/ oatmeal are available in the market to boost Vitamin D level in the body.
Your treating Doctors may suggest you for Vitamin D supplement as and when required.
What mostly niggles the Mom-to-be and how to cope up with?
- Heartburn: Eat small meals. Avoid eating greasy/oily/spicy food frequently. Triggers like caffeine, cola beverages can further worsen the condition. Go for soothing and digestive and natural drinks.
- Constipation: Consider including whole cereals like whole wheat, Oats, Quinoa, whole pulses, multi-grain bread etc in your routine diet as sources of good fibres which are helpful in relieving constipation.
- Anaemia: World Bank data reported the Prevalence of Anaemia in Pregnancy is 45 % which clearly depicts the negligence of iron in the diet. Include fortified cereals, brown rice, quinoa, lentil, soy, tofu, and dark leafy veg as a vegetarian source of iron in your diet and Red meat, poultry as non-veg sources.
NOTE: include vitamin C rich sources for better iron absorption. Eat Guava, Orange, Strawberries, Red pepper, Broccoli, Sprouts etc.
2nd trimester is the period of your baby’s internal body growth and hence the role of Nutrition is incredibly important. Focus on the essential minerals and vitamins required at this stage and keep your body hydrated.
Feel and enjoy the best movement of a life within you.
Read the next article here http://www.happydna.in/nutrition-rx-third-trimester-pregnancy/