The second trimester of pregnancy is the calmest for a woman. Toxicosis is passing, the belly has not yet grown much, she is feeling good, so she can shop for the baby and enjoy her situation. Since during this period there is active growth of the fetus and it needs useful substances, the expectant mother needs to eat well in order to provide the child with vitamins, but at the same time not to gain much weight.
Basic nutrition rules in the 2nd trimester of pregnancy
The second trimester is the period from 12 to 24 weeks of pregnancy. At this time, the formation of the fetal placenta ends, and the development of internal organs continues. The woman no longer suffers from toxicosis, her aversion to food in the morning gradually disappears and her appetite increases.
At this time, the load on the expectant mother’s body increases significantly, and the need for vitamins and minerals increases. If from 1 to 12 weeks their deficiency was replenished with the resources of the mother’s body, then in the future their deficiency may have a bad effect on its condition. The purpose of the diet in the 2nd trimester is to ensure the body receives the necessary trace elements and minerals. Basic principles of nutrition during this period:
- increase protein intake to 1.5 g per 1 kg of weight;
- distribute the consumption of carbohydrates, proteins and fats throughout the day;
- maintain a drinking regime (if there are no problems with the kidneys, drink up to 1.5 liters per day);
- don't skip breakfast;
- reduce the amount of salt consumed to 5 g per day;
- give preference to baked or steamed dishes;
- eat 6 times a day and reduce your usual portions;
- avoid long breaks between meals;
- dinner should be at least 2 hours before bedtime;
- include more plant foods in your diet - they contain fiber and improve digestion.
In the 2nd trimester, it is not recommended for a pregnant woman to suddenly change her usual diet - new foods should be introduced gradually, but the calorie content should be increased by 300 kcal. However, calories should be taken not from sweets, but by increasing the consumption of protein foods.
It should be remembered that frequent snacking and addiction to sweets, baked goods or fatty foods lead to rapid weight gain. If your weight gain is more than 0.3–0.5 kg per week, this can cause pregnancy complications. However, you shouldn’t resort to diets to adjust your weight either.
In the second trimester, a woman should eat well to ensure the proper development of the baby. From the 5th month of pregnancy, it is necessary to give preference to hard-to-digest (slow) carbohydrates - their daily amount should be about 300 g. At the same time, you should consume more protein - up to 130 g per day, and reduce fat to 50-70 g.
| Group | Products | Benefit |
| Meat | Beef, veal, rabbit, turkey, chicken | Red meats are a source of iron and vitamin B12; poultry and rabbit contain large amounts of protein. |
| Fish, seafood | Trout, salmon, chum salmon, crucian carp, squid, shrimp | Source of polyunsaturated fatty acids, vitamins PP, D, B12, phosphorus and iodine. |
| By-products | Chicken liver, cod liver | Sources of vitamin D. Helps increase hemoglobin levels. |
| Fruits | Apricots, pears, apples, pomegranates, bananas | Contains iron, potassium, vitamin C. |
| Vegetables | Pumpkin, carrots, beets, celery, potatoes | They contain vitamin A, as well as fiber, which improves intestinal function and prevents constipation. |
| Berries | Currants, raspberries, cherries, strawberries, blackberries, cranberries, sea buckthorn | Contains vitamins C, E and other beneficial substances. |
| Dairy and fermented milk products | Cottage cheese (low-fat), yogurt, kefir (up to 2.5%), butter, cheese, sour cream (up to 10%) | They contain calcium, improve digestion, and populate the intestines with beneficial bacteria. |
| Porridges and cereals | Rice, buckwheat, oats, wheat, corn grits | Contains slow carbohydrates, fiber, vitamins A, PP, iron, magnesium. Helps improve intestinal motility. |
| Greenery | Dill, parsley, basil, spinach | Contains calcium, folic acid. |
| Dried fruits and nuts | Raisins, seeds, dried apricots | They contain calcium, phosphorus, potassium, vitamins, and prevent the formation of constipation. |
| Vegetable oils | Olive, sunflower | Normalizes intestinal function and contains vitamin A. |
A pregnant woman can eat biscuits or not fresh bread, and every other day she can eat a white omelet or a boiled chicken egg. It is recommended to drink rosehip decoction daily - it contains large amounts of vitamin C, which is important for maintaining the functioning of the placenta.
What foods should you limit your intake and what foods should you completely avoid?
The total calorie content of food for 1 day should be no more than 2200 kcal, but if the expectant mother plays sports, it should be increased by 300 kcal. As for food prohibitions, there are no strict restrictions for pregnant women - there is a list of foods whose consumption is recommended to be limited to one degree or another. Of course, a woman should not drink alcohol, but occasionally a couple of sips of red homemade wine is allowed.
Products whose consumption should be reduced and strictly controlled are presented in the table:
| Product | Potential Harm |
| Salt (daily dose - up to 5 g), pickles and sausages | They retain water in the body, promote the formation of edema, and increase the load on the kidneys. |
| Spicy and smoked dishes | They irritate the gastrointestinal tract, contribute to the appearance of heartburn, and provoke gestosis. |
| Honey, chocolate, strawberries, peanuts | They cause allergies. Sweets lead to weight gain and can cause an increase in fetal weight. |
| Strong tea and coffee | If abused, they can lead to disruption of placental blood flow. |
| Lard, beef kidneys and liver, full-fat sour cream, cheese, baked goods, egg yolks | They are high in cholesterol, which contributes to weight gain and impairs liver function. |
| Carbonated drinks (more details in the article:) | Interferes with calcium absorption. |
| Raw meat and fish (stroganina, rolls) | Source of salmonellosis and toxoplasmosis. |
| Mushrooms | Heavy, difficult-to-digest foods that contribute to constipation. |
| Cabbage, radishes, grapes, plums, sugar | They increase fermentation and gas formation in the intestines, causing problems with stool. |
| Fatty and fried meat | Lead to heartburn and bloating. |
A pregnant woman should give preference to home-cooked food prepared according to simple recipes and avoid unhealthy fast food snacks. Sometimes she can treat herself to sweets, fried meats or marinades. In everything you should observe moderation and listen to the signals of the body.
Sample menu for every day in the 2nd trimester of pregnancy
Pregnant women can make a menu in advance in the 2nd trimester - this will make it easier to calculate calories and diversify the diet. Portions should be small, but if you combine foods correctly, the expectant mother will not feel hungry. You should not skip breakfast - it is harmful for the fetus, which is already without food for the entire 8 hours while the mother sleeps.
It is better to bake or steam dishes. Boiling and stewing are also acceptable, but this way the food loses more nutrients.
An approximate menu for each day is presented in the table:
| Eating | Menu |
| Breakfast | Porridge with milk, toast, cocoa or juice |
| Boiled egg, vegetable salad | |
| Omelet, banana or apple, a glass of weak tea | |
| Cheesecakes with low-fat sour cream | |
| Corn porridge with dried apricots | |
| Cottage cheese with yogurt and raisins | |
| Banana and kefir (more details in the article:) | |
| Lunch | Boiled egg, a little cottage cheese, dried fruits |
| Yogurt or cottage cheese with dried fruits | |
| Fruit salad | |
| Apple casserole | |
| Cheese sandwich, tea or cocoa | |
| Pancakes with sour cream | |
| Semolina pudding with raisins | |
| Dinner | Soup, meat with vegetables or rice |
| Borscht with meat broth, a piece of chicken or beef | |
| Oven-baked fish and any side dish | |
| Buckwheat with beef, vegetable salad | |
| Vegetable stew with meat | |
| Pasta with vegetables | |
| Stewed rabbit, vegetable salad | |
| Afternoon snack | Fruits, juice |
| Yogurt with biscuits | |
| Cottage cheese with dried fruits | |
| Yogurt, glass of tea with marmalade | |
| Vinaigrette and fruit drink | |
| Handful of dried fruits | |
| A glass of fermented baked milk or kefir | |
| Dinner | 2 handfuls of muesli with milk |
| Zucchini pancakes with sour cream | |
| Chicken with vegetable salad | |
| Vegetable Salad | |
| Stewed vegetables with cheese | |
| Salad with tuna, spinach and tomatoes | |
| Baked potatoes with sour cream |
If a woman feels hungry between meals, you can add snacks to the diet: a few nuts, carrots, an apple. Night outbreaks of hunger are also possible - you can satisfy it, but not with meat or a bun, but with a glass of kefir.
Consequences of poor nutrition in the 2nd trimester of pregnancy
Neglect of nutritional rules and daily routine in the 2nd trimester can provoke various complications:
- Some women still suffer from toxicosis at 12–14 weeks. Nausea increases if a pregnant woman prefers to eat immediately after waking up or eats meat dishes at night. Breakfast should be no earlier than an hour after bedtime.
- Heartburn is a problem for almost all pregnant women. It occurs due to increased acidity of gastric juice and intensifies when fresh bread and spicy foods are included in the menu.
- Reduced intestinal motility and constipation occur due to hypersecretion of progesterone and its relaxing effect on muscle tissue. Intestinal permeability worsens when eating fatty and heavy foods, so it is better to include foods rich in fiber in your diet.
- Anemia is another consequence of poor nutrition. Iron deficiency or deterioration in its absorption can lead to fetal hypoxia and the threat of miscarriage.
- Edema appears when the drinking balance is disturbed. A woman needs to ensure that the difference between the amount of fluid drunk and excreted is up to 200 ml.
- Candidiasis (thrush) worries most expectant mothers due to decreased immunity. However, the disease can progress with uncontrolled consumption of flour and sweets. Untreated disease leads to infection of the child during childbirth.
- Overeating is a direct path to obesity. This can cause an increase in fetal weight and complications during the birth process, for example, perineal ruptures.
Refusal to diet provokes a delay in the development of the child, and a lack of vitamins leads to gestosis and miscarriage. Consumption of highly allergenic foods during pregnancy leads to the child developing food allergies in the first year of life.
Pregnancy is one of the important and tremulous periods in the life of every woman. While expecting a baby, expectant mothers have a huge responsibility; their lifestyle, previous habits and diet change. The normal intrauterine development of the baby directly depends on the diet of a pregnant woman, and therefore it is important to follow a diet aimed at replenishing all the necessary vitamins and minerals in the body.
Pregnancy is divided into three trimesters. Each of them has its own characteristics in the formation and development of the fetus. The diet for each trimester has its own nuances. In the second trimester, the active development of all organs and systems in the fetal body occurs, brain mass increases, the skeletal system strengthens, and the makings of teeth are formed. Based on this, the diet during pregnancy in the second trimester should contain foods rich in calcium, vitamin D, and iron.
The essence of diet during pregnancy
Nutrition during pregnancy in the 2nd trimester should be balanced and varied. The diet should include foods rich in vitamin A (carrots, pumpkin, apricots, spinach), which has a beneficial effect on the growth and development of fetal bone tissue, its skin and retina. The diet menu must include foods high in folic acid (for example, apple and celery juice), which is necessary for the formation of blood cells and the child’s central nervous system.
In the second trimester of pregnancy, women often experience hypovitaminosis, and almost all iron reserves are depleted. Therefore, when dieting, it is necessary to limit the amount of salt consumed, which delays the absorption of iron in the body. Every day, when dieting during pregnancy in the second trimester, you should consume foods enriched with calcium (cottage cheese, kefir, milk). However, calcium is absorbed by the body only in combination with vitamin D, which is found in sea fish, egg yolks, butter and vegetable oil.
Diet during pregnancy 2nd trimester - basic rules:
- When dieting, you should eat frequently, at least 5 times a day. Long breaks between meals should not be allowed;
- Food portions should be small. It is better to eat when dieting during pregnancy in the second trimester often, but little by little;
- It is recommended to reduce the amount of fluid consumed per day to 1-1.5 liters per day;
- Salt intake during the diet during pregnancy should be kept to a minimum;
- Diet dishes are recommended to be boiled, stewed, baked. Fried foods can cause high blood cholesterol levels during pregnancy;
- Every day when dieting, it is recommended to drink rosehip decoction, which is rich in vitamin C, necessary for the placenta.
In the second trimester of pregnancy there is practically no toxicosis. The expectant mother's appetite increases, the fetus develops its own food preferences, which often leads to a change in the woman's gastronomic habits. However, you should not get carried away with high-calorie foods, much less overeat, as this will not contribute to the growth of the fetus, but to the deposition of fat accumulations in the expectant mother, which will be difficult to get rid of later after childbirth. A diet during pregnancy in the 2nd trimester for weight loss consists of reducing fresh baked goods, confectionery with lots of cream, and sweet desserts to a minimum. Excess weight gained during pregnancy can lead not only to loss of slimness, but also to the appearance of varicose veins and nagging pain in the legs.
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In the second trimester, the fetus begins to breathe, and therefore it is necessary to ensure sufficient oxygen supply to the body. Pregnant women are recommended to take daily walks in the fresh air and do gymnastics.
Allowed and prohibited foods during pregnancy
Diet during pregnancy 2nd trimester - allowed foods:
- Lean meat and poultry (veal, beef, rabbit, turkey, chicken);
- Fish and seafood;
- Dairy and fermented milk products (cottage cheese, yogurt, kefir, cheese, butter);
- Eggs;
- By-products (especially cod liver);
- Porridges and cereals (buckwheat, oats, rice);
- Vegetables (spinach, celery, beets, carrots, pumpkin);
- Fruits and berries (apricots, apples, pears, raspberries, currants);
- Greens (parsley, dill, basil);
- Dried fruits (especially raisins);
- Nuts and seeds;
- Vegetable, olive oil.
Recommended drinks for dieting during pregnancy include: vegetable and fruit juices, rosehip decoction, fruit drinks, and compotes.
Diet during pregnancy 2nd trimester - prohibited foods:
- Fatty meat and poultry;
- Fatty and fried foods;
- Sausages;
- Confectionery and flour products with an abundance of creams;
- Marinades, pickles, smoked meats;
- Spicy dishes;
- Alcoholic drinks.
During the diet during pregnancy in the 2nd trimester, you should be careful when consuming allergenic foods, for example, strawberries, citrus fruits, which can provoke allergic reactions in the child in the future.
Menu
Diet during pregnancyDetails 2nd trimester - sample menu for the week (breakfast, second breakfast, lunch, afternoon snack, dinner):
Monday:
- Oatmeal with dried fruits;
- 2 apricots;
- Chicken soup with pieces of poultry meat. 2 slices of bran bread;
- A glass of kefir;
- Buckwheat. Fish meatballs. Grated carrot salad.
Tuesday:
- Pumpkin porridge with milk;
- Pear;
- Fish soup with pieces of fish. 2 slices of rye bread;
- A handful of walnuts;
- Rice. Baked salmon steak. Greek salad".
Wednesday:
- Cottage cheese seasoned with yogurt and raisins;
- Apple;
- Creamy spinach soup with croutons. Boiled chicken breast;
- Prunes stuffed with nuts;
- Vegetable stew. Veal meatballs in tomato sauce.
Thursday:
- Buckwheat porridge with milk;
- Berry juice;
- Borscht with beef and sour cream. 2 slices of whole grain bread;
- A glass of fermented baked milk;
- Bean puree. Cod liver. Cucumber and tomato salad.
Friday:
- Cheesecakes with raisins and sour cream;
- Tomato juice;
- Pea soup with croutons. Boiled turkey fillet;
- A cheese sandwich;
- Pilaf with seafood. Beet salad.
Saturday:
- Muesli with dried fruits and nuts;
- Fruit salad;
- Broth with croutons. Fish soufflé;
- A glass of curdled milk;
- Spaghetti with cheese. Baked pike perch with spinach.
Sunday:
- Omelette of 2 eggs with tomato;
- Apple-celery juice;
- Cream of broccoli soup. Steamed beef cutlets;
- A handful of almonds;
- Mackerel baked with vegetables. Green bean salad.
In between meals during a diet during pregnancy in the second trimester, you can snack on fruits, seeds, nuts, dairy and fermented milk products.
Recipes for dieting during pregnancy 2nd trimester
Pea soup
Pea soup Ingredients:
- Peas 1 cup;
- Chicken breast 500 gr;
- Carrots 1 piece;
- Onions 1 pc;
- Vegetable oil 1 tbsp;
- Greens to taste;
- A pinch of salt.
Cooking method:
- Sort the peas, rinse, and drain the water.
- Pour clean water over the peas and leave to steep overnight.
- Place the peas in a saucepan, add water, bring to a boil and simmer over low heat for 30 minutes.
- Wash the chicken fillet, cut into cubes, add to the peas. Cook for 15 minutes.
- Peel onions and carrots. Cut the onion into cubes, grate the carrots.
- In a frying pan heated with vegetable oil, fry the onion until golden brown, add carrots to it, simmer for 5 minutes, stirring occasionally.
- Add vegetable sauce to soup and add salt. Cook for 15 minutes.
- Before serving, garnish the soup with chopped herbs (dill, parsley).
Include hearty pea soup for lunch in your diet menu during pregnancy in the second trimester.
Apple-celery juice
Apple-celery juice Ingredients:
- Apples 250 gr;
- Celery stalk 1 kg.
Cooking method:
- Peel and seed the apples and cut into slices.
- Wash the celery, dry it, chop it.
- Using a juicer, extract juice from apples and celery.
- Mix until smooth.
Apple-celery juice is rich in folic acid, so be sure to include it in your diet during pregnancy in the second trimester.
Prunes stuffed with nuts Ingredients:
- Prunes 500 gr;
- Walnuts;
- Sugar 2 tbsp;
- Sour cream 200 gr.
Cooking method:
- Pour boiling water over the prunes and leave to steep for 5 minutes.
- Decant the water, remove the pits from the prunes, and stuff with peeled walnuts.
- Place the prunes in a saucepan, add water, and simmer for 15-20 minutes until tender. Decant the water and place the prunes in a dish.
- Beat sugar with sour cream. Pour the sauce over the prunes.
Treat yourself to prunes stuffed with nuts while following your pregnancy diet in the second trimester.
Veal meatballs in tomato sauce Ingredients:
- Minced beef 400 gr;
- Onions 1 pc;
- Egg 1 piece;
- Breadcrumbs 1 tbsp;
- Vegetable oil 2 tbsp;
- Tomato paste 2 tbsp.
- A pinch of salt.
Cooking method:
- Add the egg, breadcrumbs and salt to the minced meat, stir thoroughly until a homogeneous consistency is obtained.
- Form the minced meat into small ball-shaped meatballs.
- Fry the meatballs on both sides in a frying pan with heated vegetable oil, transfer to a saucepan.
- Add 2 tbsp to a liter of water. tomato paste, stir, pour sauce over meatballs.
- Bring to a boil, reduce gas and simmer over low heat for 20 minutes.
Appetizing veal meatballs in tomato sauce are recommended to be included in the diet menu during pregnancy in the second trimester for dinner.
The period of bearing a baby is very important. You should give up bad habits, increase physical activity, and also supply the body with necessary minerals. It is advisable to create an approximate healthy menu for pregnant women for every day. A balanced diet ensures proper development of the baby and helps maintain a beautiful figure after childbirth.
Products in the diet
The nutrition program for pregnant women should consist of carbohydrates, protein and fats, but in moderation. Protein intake should not exceed more than 120 grams per day. Of these, 80 are products of animal origin: kefir, cottage cheese, meat, eggs. The daily intake of fat is 100 grams. Carbohydrates are a source of energy, but should be consumed with caution.
In the first trimester you should not take more than 400 grams. In the last trimester, it is recommended to reduce to 250 grams per day. It is advisable to exclude not vegetables, but flour and sugar dishes.
Proper nutrition for pregnant women includes boiled, steamed, stewed and baked dishes. It is worth limiting your intake of sugar and salt. Glucose increases blood sugar levels, which can cause gestational diabetes. Salt promotes fluid retention in the body and leads to swelling.
What pregnant women should eat every day:
- fruits;
- vegetables;
- porridge;
- dairy products.
The daily menu for pregnant women should include 50% natural fiber: fruits, vegetables, berries, durum wheat, bran.
How much should pregnant women eat per day? The amount of food should not exceed the norm. You should add 300 kcal to your normal diet. If you are underweight, you should eat twice as much food.
Prohibited Products
There are certain foods that can harm mother and baby. But it is possible to rarely make an exception and drink a cup of coffee and chocolate.
It is absolutely worth giving up alcohol, drugs and cigarettes. These substances have a detrimental effect on the mother and child: fetal abnormalities develop, the vascular system is affected, premature birth and miscarriage are possible.
List of prohibited products:
- processed cheeses, unpasteurized milk and raw eggs. They may contain bacteria that can lead to infection and involuntary miscarriage. Quail eggs do not fall into this category;
- some types of fish: marlin, shark, tuna, king mackerel contain mercury, this will have a very bad effect on the baby;
- Eating sushi with fresh fish is not recommended. There is a high risk of helminthic diseases;
- if before pregnancy, a woman suffered from diseases of the gastrointestinal tract, smoked, spicy and fatty foods can cause severe heartburn;
- Chips, crackers, carbonated drinks, and chewing gum contain dyes, flavor enhancers, and flavorings. They negatively affect the body of the expectant mother.
You should be careful with painkillers, anti-seizure medications, and cough and cold tablets. They may contain alcohol and narcotic enzymes. During the entire period of pregnancy, you are allowed to drink dry wine 2-3 times. It increases hemoglobin and appetite.
Daily menu
A pregnant woman's diet should consist of an optimal daily menu with recipes. This helps you get used to the new diet and not think about snacking. It is recommended to eat varied and healthy food. It is advisable to eat vegetables raw. During heat treatment they lose most of their valuable qualities.
You can also gain excess weight during pregnancy. A daily diet for pregnant women promotes weight loss and also normalizes body weight.
Menu for 1 day of a pregnant woman;
- breakfast: oatmeal with milk, banana, bread and butter;
- lunch: vegetable broth soup, cabbage and carrot salad, dried fruit compote;
- afternoon snack: kefir with cheesecake, apple;
- dinner: steamed vegetable stew, vinaigrette, herbal tea.
- breakfast: omelet with herbs, apple, green tea;
- lunch: pasta with steamed cutlets, fruit juice, vegetable stew;
- afternoon snack: cheesecakes and yogurt;
- dinner: baked meat, vegetable salad.
- breakfast: cottage cheese with dried fruits, bread with jam, juice;
- lunch: Steamed fish cutlets, boiled potatoes, cocoa;
- afternoon snack: jelly, cookies, banana;
- dinner: vegetable casserole, fermented baked milk.
- breakfast: buckwheat porridge, sandwich with butter, juice;
- lunch: soup with meatballs, salad with olive oil, herbal tea;
- afternoon snack: milk, bun, fruit;
- dinner: steamed beef cutlets, bread, tea.
- breakfast: zucchini pancakes with sour cream, boiled egg, bread and butter;
- lunch: goulash with porridge, salad with green peas, dried fruit jelly;
- afternoon snack: kefir, cookies;
- dinner: cabbage cutlets, beet salad, rosehip infusion.
- breakfast: muesli with milk, freshly squeezed juice, chamomile tea;
- lunch: vegetarian borscht, boiled chicken drumstick, compote;
- afternoon snack: fermented baked milk, cheesecake;
- dinner: stewed fish, boiled potatoes, bread.
- breakfast: cottage cheese with dried fruits, green tea, apple;
- lunch: cabbage soup with sour cream, meatballs with rice, juice;
- afternoon snack: jelly, banana;
- dinner: vegetable stew, tea with milk, bread.
How many times a day should pregnant women eat? In the first trimester 3-4 times a day. In the 3rd trimester, eating 4-6 times a day is considered normal. The daily diet for pregnant women can be maintained until the end of the gestation period.
Dish recipes
Dietary recipes for pregnant women for every day can be prepared quickly and tasty. They do not require special products or effort.
Vitamin bowl. Ingredients: 1 peach, 1 kiwi, 100 g nuts, yogurt, 1 banana, 50 g currants. Mix all ingredients in a blender and ready to use. This is considered more of a dessert. It is recommended to eat this delicacy once every 2 days.
Vegetable mix. Ingredients: zucchini, carrots, cauliflower, artichoke. Peel the vegetables and cut into round slices. Put it out. Top with dried dill and olive oil.
Trout in foil. Ingredients: fish carcass, pepper, garlic, lemon, dill. Clean the fish and rinse thoroughly. Place finely chopped garlic and parsley inside. Place foil on a baking sheet, place the fish and wrap. Bake at 220 degrees for 35 minutes. Garnish with lemon before serving.
Happy morning. Ingredients: oat flakes 3 tbsp. spoons, 1 teaspoon of honey, yogurt 250 g, prunes 100 g, half an apple. Grind everything in a blender. This will be the healthiest and most vitamin-packed breakfast.
Nutritious salad. Ingredients: black bread, yogurt, apple, carrots, green salad, feta cheese, peas, corn, broccoli. Cut all the ingredients into cubes, boil the broccoli and divide into small pieces. Cut black grain bread into cubes and dry in the oven. Mix everything and season with olive oil.
While carrying a baby, the daily routine and nutritional habits of a pregnant woman should be taken into account. Sleep at least 8-9 hours a day and it is advisable to follow a diet one day at a time. At such an important moment, it is worth paying attention to nutrition, because the baby’s health depends on the decisions of the expectant mother.
The second trimester is the calmest and most wonderful time of pregnancy: the belly is not yet large, not tight, not heavy, the appetite returns, and a very good appetite, with which it is so easy to gain extra pounds.
From the 12th to the 18th week, apart from an increase in appetite, no special changes in nutrition occur, and starting from the 19th week, the child begins to grow faster, the woman’s figure becomes noticeably rounder, and the female body’s needs for nutrients, vitamins and minerals increase. Therefore, from the 19th–20th week of pregnancy, it is worth increasing the calorie content of food by 300 kcal (total 2300–2800 kcal/day). This increase is satisfied by protein: fish or meat, which can be eaten up to 200 g/day, cottage cheese up to 200 g per day, fermented milk products – up to 500 ml. It is useful to reduce the amount by reducing the consumption of bread, flour products and sugar. Steam, stew or boil vegetables. Meat and fruit can be baked in the oven, but it’s better not to think about frying with butter in a frying pan in the near future.
On a note! For residents of the northern regions, the total calorie content can be increased by 15% by increasing the fat content. But for residents of the southern regions, daily caloric intake can be reduced by 10% at the expense of fats or by replacing fats with carbohydrates.
Recommended daily set of products that will fully meet the nutritional and energy needs of a pregnant woman:
- Bread – 100 g,
- Flour – 15 g,
- Cereals – 60 g,
- Potatoes – 200 g,
- Vegetables – 500 g,
- Fresh fruits – 300 g,
- Dried fruits – 20 g,
- Sugar (including in confectionery) – 60 g,
- Juices – 200 ml,
- Meat – 170–230 g (beef, chicken, rabbit, turkey, lean pork),
- Fish – 70 g,
- Milk, fermented milk products (2.5% fat) – 500 ml,
- Cottage cheese (low fat) – 50–200 g,
- Sour cream 10% fat – 15 g,
- Butter – 25 g,
- Vegetable oil – 15 g,
- Egg 1/2 pcs./day or 1 pc. in one day,
- Cheese – 15 g,
- Tea – 1 g,
For sauces you can use milk-fruit ones, for spices - parsley, onion, dill, bay leaf, cloves.
Sample menu in the second trimester:
- Breakfast:
- Porridge – 200 g with butter/1 egg omelette,
- Fruit,
- Half a glass of milk or warm drink.
- 2nd breakfast:
- Boiled egg/cottage cheese – 150 g,
- Fruit/vegetable/dried fruit – 100 g.
- Dinner:
- 1/2 of the previous portion of soup,
- Meat or fish – 150 g,
- 1/2 serving of side dish,
- Salad – 200–250 g.
- Afternoon snack:
- Cottage cheese with dried fruits – 200 g/glass of kefir and fruit/marshmallows, marmalade with tea.
- Dinner:
- Fish or meat – 50 g,
- Vegetable salad,
- Warm drink.
Before going to bed, you can drink a glass of kefir or milk.
Recommended norms of physiological needs from the 20th week of pregnancy
You can use fresh, dried or frozen herbs as spices for a pregnant woman.
| Nutrients and energy value | Need during pregnancy | In products |
| Energy, kcal | 2550 | |
| Protein, g | 100 (of which 60 are animals) | Meat, fish, eggs, cheese, legumes |
| Fats, g | 85 (of which 60 are animals) | Animal fats, vegetable oils |
| Carbohydrates, g | 350 | Cereals, cereals, potatoes, fruits, berries, vegetables |
| Calcium, mg | 1100 | Milk, dairy products, broccoli |
| Phosphorus, mg | 1650 | Mineral water, sea fish, cottage cheese |
| Magnesium, mg | 450 | Nuts, legumes, millet, buckwheat |
| Iron, mg | 38 | Meat, spinach, buckwheat, lentils |
| Zinc, mg | 20 | Meat, dairy products, fish |
| Iodine, mg | 0,18 | Fish, |
| Vitamin C, mg | 90 | Sauerkraut, black currant |
| A, µg | 1000 | Carrot, |
| E, mg | 10 | Vegetable oils |
| D, mcg | 12,5 | Fish, egg yolk |
| B1, mg | 1,5 | Meat, potatoes |
| B2, mg | 1,5 | Meat, dairy products |
| B6, mg | 2,1 | Nuts (more in pine nuts), legumes, sea fish, sweet peppers |
| Folic acid, mcg | 400 | Greens, beans, nuts |
| B12, mcg | 4 | Seafood, meat, dairy products |
Limit or exclude:
- Fats. Avoid lard, fried foods, and any fast food.
- Salt – maximum 10 g/day, this also includes pickles, sausages and smoked meats; salt puts additional stress on the kidneys and promotes water retention in the body, which leads to edema.
- Liquid. Some restrictions must be placed on liquids; it is advisable to drink no more than 1.5–1.8 l/day. It is healthier to drink mineral water, compotes, fruit drinks, but avoid soda and bottled drinks with dyes and other chemical additives. Green and herbal tea is suitable, we replace coffee with coffee drinks.
- . Do not get carried away with citrus fruits, strawberries, exotic fruits (mango, papaya). How to choose the right fresh fruits.
- Carbonated drinks, coffee and chocolate - no more than once a week, they interfere with calcium absorption.
- Refuse white bread, replace it with black bread made from wholemeal flour.
- Among sweets, give preference to marmalade, marshmallows, halva, etc.
- Limit the consumption of meat and fish broths, garlic, and onions.
- You should not eat foods that cause fermentation processes - grapes, confectionery, sugar.
- Reduce to a minimum the consumption of foods rich in cholesterol (cholesterol promotes weight gain and impairs liver function).
On a note! Foods high in cholesterol:
- Egg yolks;
- Processed meat (sausages, ham, sausages);
- Kidneys, liver (especially beef);
- Butter, full-fat sour cream and cheese;
- Salo;
- Flour sweets (breads, pastries, cakes).
But! If a pregnant woman really, really wants to eat something from the prohibited list, her mood deteriorates, she begins to get nervous about it or not, then even the most harmful chips with ketchup and Coca-Cola 1-2 times during the entire pregnancy will not do any harm.
List of food supplements for pregnant women with nutritional pathologies:
| Pathology | Supplements |
| Poor nutrition, insufficient intake of protein foods, vitamins and minerals | Dry milk formulas for pregnant and lactating women, enriched with polyunsaturated fatty acids, vitamins and minerals |
| Hypovitaminosis, overweight, obesity | Dry milk mixtures enriched with vitamins; multivitamin preparations; low-fat vitamin-fortified formulas |
| Anemia | Mixtures and fruit juices fortified with vitamins and iron; iron supplements |
| Osteoporosis | Mixtures enriched with vitamins and minerals; fruit juices fortified with calcium; specialized yoghurts and milk for pregnant women, fortified |
Special products for pregnant and lactating women
Currently, there is a variety of dry milk products created for additional nutrition for pregnant and lactating women. They contain easily digestible protein, a small amount of fat, carbohydrates in the form of milk sugar, and polyunsaturated fatty acids; enriched with vitamins and microelements (calcium, zinc, selenium, magnesium), bifidobacteria. They can be used as an additive in hot drinks (tea, coffee drink, cocoa), cereals, or drunk instead of milk.
Weight gain
From 12 to 20 weeks, the weight gain per week is 300–350 g, and from 20 to 30 – 400 g. As a rule, at 20 weeks the total weight gain should be 4–6 kg, i.e. 40 % of the total increase for the entire pregnancy.
How to avoid food allergies in your unborn child
To reduce the risk of developing allergies in a child, a pregnant woman should limit the consumption of allergenic foods. In Russia, about 20% of children in the first year of life suffer. The reasons are heredity (more often develops in children whose parents themselves suffer from allergies), maternal smoking during pregnancy, frequent viral infections and poor nutrition (excessive consumption of allergenic foods during pregnancy or a strict hypoallergenic diet).
List of allergenic foods that you should eat less or less often from the second trimester:
- Milk - no more than 300 ml/day (if it is very difficult to refuse, it is better to drink goat milk), since most often children under one year old develop a food allergy to cow's milk protein.
- Red fish, crabs and shrimp – no more than once a week.
- Chicken eggs – 1 pc. 2-3 times a week, it is better to eat yolks without proteins, because they are an allergen, avoid chicken meat.
- Nuts (walnuts are more useful, peanuts and hazelnuts are more allergenic), it is better to eat them dried, since vitamins are lost during frying, you can only 100 g and no more than 1-2 times a week.
- Eat cocoa and chocolate no more than once a week.
- Fruits, berries and vegetables with a “bad” reputation - strawberries, raspberries, citrus fruits, mangoes, peaches, tomatoes.
- It is better to exclude honey completely, or eat 1 spoon for a cold or insomnia.
- Packaged food containing preservatives, thickeners, stabilizers, color, taste and aroma enhancers can be completely excluded.
Colds during pregnancy: what to eat to avoid getting sick and how to treat them
- During the cold season, eat more fresh fruits.
- When the first symptoms of the disease appear (runny nose, sore throat), eat raw onions (red ones are sweeter and tastier), garlic, horseradish. Place finely chopped ones around the apartment (change fresh ones every day).
- You can increase the volume of liquid you drink with cranberry, blackcurrant, lingonberry juice, a decoction of, you can sweeten it with a spoon of honey.
- If you have not taken vitamins before, then it is time to start taking a complex vitamin preparation for pregnant women.
- If you have a runny nose, you can rinse your nose with a slightly salted solution of sea salt and drip carrot, beet, aloe, and kalanchoe juice into your nose. At night, pour mustard powder into warm socks or place a heating pad at your feet.
- For sore throat, decoctions of chamomile and sage, soda solution, furatsilin solution help well - rinse 4 times a day, lozenges can be dissolved during the day.
- When coughing, you can inhale through a nebulizer with saline solution, breathe over the steam of chamomile infusion with the addition of soda.
- Avoid medications and alcohol tinctures.
Proper nutrition will help avoid gestosis, premature birth, delayed child development and infectious diseases. Try to eat simple, ordinary food, the kind that our grandmothers and great-grandmothers ate, because this is what our genes were grown on.
The “Live Healthy!” program will tell you more about healthy food for pregnant women:
Having solemnly entered the second trimester of pregnancy, every woman feels differently than before. With a more rounded tummy and the first slight tremors in it, she is finally fully aware of her condition. The sudden subsidence of toxicosis gives immense relief and raises new questions about what should a pregnant woman’s nutrition be like in the second trimester? Strange taste preferences and attacks of ravenous hunger appear. Yes, and health sometimes throws up surprises, calling for you to reconsider your diet. How to take into account all the nuances and provide the right food to both the growing fetus and yourself? How to avoid harm, not gain weight, and at the same time enjoy food? Don't panic. There is nothing complicated about it!
The importance of nutrition during pregnancy
Complex “construction” work is going on inside your stomach every minute - the organs, bones, muscles and nerves of the future little man are being built. But “building” materials do not come from nowhere; they must be supplied by the expectant mother, having correctly composed her diet.
- The lack of any “building blocks” leads to disruptions in the development of the fetus and can lead to irreparable problems. Therefore, if the baby lacks something, the cunning mother’s body sets priorities and gives him its own reserves. In such a situation, a woman feels ailments, malfunctions in the functioning of her own systems, and her former beauty simply melts away before her eyes.
- But these reserves are not unlimited. Having exhausted them, the mother’s body can no longer help the child. As a result, its growth may slow down or even miscarriage may occur. Newborns who experienced nutritional deficiency in the womb often experience malformations of the cardiovascular system, imperfections of the nervous system, rickets, mental or physical retardation, and dysfunction of individual organs.
To avoid these sad consequences, it is very important for the expectant mother to pay special attention to the contents of her own plate and the regularity of food intake.
Moreover, in this seemingly simple matter, both deficiency and excess of nutrients have a detrimental effect on both the health of the mother and the development of the baby.
What is necessary to eat for the full development of the fetus and the well-being of a woman?
The diet of the expectant mother must be varied. This means that in her diet the constant presence of plant foods and fats, cereals, and, of course, proteins is important.
- The second trimester for the fetus is the period of formation of the skeleton and muscles, which means that the mother’s menu requires a high content of calcium, potassium and proteins. At the same time, we should not forget that during this same period, neural connections are formed and the brain develops, and therefore vitamins are also required by the growing fetus.
- While worrying about your child, you shouldn’t forget about yourself. An incorrectly designed diet leads to increased stress on the stomach and intestines, which invariably leads to digestive disorders, swelling, deterioration in the quality of skin, hair and teeth, stretch marks and many other problems that can be easily avoided by simply establishing a balanced diet.
It is especially important to note that a skewing of the used balance in any direction is extremely undesirable during gestation. Therefore, make sure that half of the diet consists of porridge, and the rest is equally divided between plant and protein foods (eggs, meat, fish). Sweets are part of the menu, without which many women cannot imagine a happy life. It is not at all necessary to give them up; it is enough to reduce their use.
Also, most women are concerned about the advisability of taking vitamin complexes, which pharmacies displays are full of. When making a decision, it is worth considering that the controversy surrounding synthetic vitamins is now heating up. Therefore, perhaps, in the absence of indications and serious problems, drinking all kinds of dietary supplements is simply not worth it. Especially during the period from May to October, when the required portion of vitamins can be easily obtained from vegetables, fruits and table greens.
Prohibited Products
So what should pregnant women not eat in the second trimester? By and large, pregnancy itself does not impose any critical restrictions on the diet of the expectant mother.
But, in general, from the moment of conception, products can be divided into three categories:
- useful;
- useless;
- harmful.
Several categories of products pose potential dangers. They may turn out to be completely harmless, but in some cases they cause irreparable harm. Therefore, when including them in your diet, realistically assess the possible risks.
Refuse:
- steaks with blood, undercooked meat (any);
- sushi with raw fish;
- stroganina, dried fish and meat;
- soft cheeses;
- milk, eggs that have not undergone heat treatment.
This group of products may contain pathogenic microorganisms that cause dangerous diseases.
Limit:
- baking;
- sweets (sweets, chocolate, creams);
- coffee and teas;
- fast food;
- smoked meats, pickles.
All this, in principle, can be eaten. But not every day and little by little. Something is fraught with rapid weight gain, something puts an excessive burden on the gastrointestinal tract, liver and kidneys (and they get it anyway). Take care of yourself and consider these products as indulgence that you can only indulge in occasionally.
Think about it:
- Mushrooms are the only food product that can introduce toxins into the body of a pregnant woman that are dangerous to the fetus. If you are confident in the ecological purity of mushrooms, you can eat them.
- Citrus fruits, chocolate, peanuts are potential allergens. Even if the mother does not have individual reactions, they may well develop in the fetus under the influence of allergens on its still fragile immune system.
Vegetarianism during pregnancy
There has always been a lot of buzz around vegetarianism during pregnancy. Usually, convinced vegans do not even think about the fact that their lifestyle can somehow affect the development of the fetus. Doubts plague either still young adherents of plant-based foods, or those who suddenly decided to change something in their lives with the onset of pregnancy. The latter should immediately discard the idea of switching to a vegetarian diet. For you, the time for experimentation will come after the end of lactation. Now this is only additional stress for the body, which, in addition, leads to big problems.
As for established vegetarians, the easiest thing is for those who do not exclude eggs, caviar and dairy products from their diet. With the right approach, their menu has quite enough of everything that a growing body needs. It is somewhat more difficult for true vegans, who generally reject all animals. However, contrary to stereotypes, calcium, protein, and iron are present in sufficient quantities in their diet.
- legumes and nuts are sources of protein;
- calcium can be easily obtained from table greens, lettuce, broccoli and all the same nuts;
- iron enters the body with prunes, raisins, peas, and spinach.
In addition, such food is easier to digest and rich in vitamins.
Man is an omnivorous creature and, undoubtedly, during evolution, not all people had the opportunity to eat meat. Therefore, veganism is also natural for humans. But for centuries, it was the environment that dictated the rules of survival, and therefore it is difficult to imagine a vegetarian in northern latitudes. Likewise, every expectant mother lives at her own pace, and it is possible that with the onset of pregnancy, the increased load on the body will require a revision of the diet. Therefore, listen to yourself, respond to the signals that your baby gives, and if problems arise, give up your principles for the sake of his health.
Menu for a pregnant woman in the 2nd trimester
So what should nutrition be like during pregnancy, the 2nd trimester of which has come so quickly?
This period does not require significant dietary adjustments:
- In the daily menu, half of the volume should be complex carbohydrates - cereals, durum pasta, rice, potatoes, beans.
- Half of the remaining volume is vegetables and fruits of all colors, table greens.
- The rest is protein food. It is better if it is lean poultry, veal, fish as a source of omega 3.
Dishes are best stewed, steamed or baked in the oven. It is better to divide the daily amount of food into 4-6 meals. It is advisable to have dinner 3-4 hours before going to bed.
Diets
And it’s worth mentioning right away that the diet for pregnant women does not involve maintaining aesthetically attractive thinness. Weight gain is a natural process during pregnancy that should not be interfered with. The diet during this period is a rationalization of nutrition to solve some problems. So, what could be a diet for pregnant women, 2nd trimester.
For toxicosis
In case of toxicosis, it is important to eat small and light meals. Prefer steamed or baked, stewed dishes. Avoid high-calorie and fatty foods.
Try to eat breakfast despite feeling nauseous. At least something simple - toast, an apple, crackers. You can afford a heartier breakfast in a couple of hours, when the nausea subsides.
For edema
Usually the appearance of edema is a sign of late toxicosis. This condition requires careful monitoring by a doctor, and often hospitalization.
If edema is not caused by pathological changes in the pregnant woman’s body, then their manifestation can be reduced as follows:
- Eliminate salty and sweet foods from your diet - both retain water.
- Diversify the menu with fruits and vegetables that have diuretic properties (watermelon and melon, celery, cranberries, etc.).
Simple physical exercises will also help relieve swelling. Get up from your desk or couch every half hour and stretch your legs.
Diet for weight gain
Most pregnant women do not consider being underweight a problem. But doctors cannot agree with this. If your growth is not normal, be sure to visit an ultrasound room to make sure your baby is developing evenly and healthy. When there are no pathologies, underweight is usually attributed to constitutional features.
But there are situations when the expectant mother is weak and really needs additional nutrition. In this case, make sure that the extra calories enter the body for good - from grains and protein foods.
If you are overweight
It happens that a pregnant woman begins to gain weight sharply in the second and third trimesters. Before you change your diet, it’s worth understanding why this happens.
- You may have practically eliminated physical activity.
- Or they succumbed to the stupid provocation that a pregnant woman should eat for two.
- Or you are simply bored, sad, nervous and trying to “seize” the problem.
Each of the reasons is typical for most women and has nothing to do with diet as such.
- First of all, if there are no contraindications, diversify your day with walks or even light jogging, yoga or fitness for pregnant women, swimming. It is likely that this will be enough to normalize weight.
- Eating for two is definitely necessary. But it’s just important to remember that this second one is very small and requires no more than 20% of the food you normally consume. Excess will not benefit either the baby or the mother.
- Keep yourself busy so you don't have time for endless, useless snacks. Start knitting (Oops! Both hands are already busy!), visit exhibitions, concerts, sign up for drawing courses, and so on.
If the problem initially lies in an incorrect diet or the expectant mother was overweight even before pregnancy, then the menu will definitely have to be revised:
- eliminate “empty” calories - carbonated drinks, sweets, baked goods;
- add vegetables to your diet - digesting them takes more energy than they provide;
- eat foods with a low glycemic index - they release energy slowly, and therefore the feeling of fullness remains for a long time;
- reduce the consumption of animal fats (replace pork with chicken, veal, offal);
- steam, bake, stew, but do not fry in oil;
- prefer sour fruits to sweet ones;
- exclude mayonnaise and ketchup from your diet, limit the amount of butter and lard;
- prefer dairy products with lower fat content;
- eat often, but less than you are used to.
This diet should not be hungry! There can be no fasting days, poor nutrition, or mono-diets!
Where to get calcium?
Calcium is vital for both mother and child. In the second trimester, the baby’s skeleton is just forming, and the body of the expectant mother spends up to 1 gram of this element daily for natural needs. Therefore, calcium at this stage is perhaps the most important element in the diet.
It is traditionally believed that the ideal source of calcium is dairy products. A glass of kefir and milk plus a portion of hard cheese and cottage cheese will make up the daily requirement. But today there is an increasingly common opinion that such calcium is not absorbed by the human body. Unlike calcium, which is found in plant foods in its pure, unprocessed form.
Record holders for the content of this element (even in comparison with dairy products):
- poppy and sesame;
- sunflower;
- almond;
- table greens;
- chickpeas, peas;
- dried apricots, persimmons, raisins and many others.
But getting calcium into the body is half the battle. It's even more important to keep it there. So, when eating a large amount of sweet, butter, meat, the acidity of the blood shifts to the sour side. Fighting this, the body launches complex chemical processes, as a result of which it loses alkalis: calcium, sodium, potassium, magnesium. You can cope with this by introducing a sufficient amount of plant foods into your diet. And she herself, as we found out, is an excellent source of calcium.
Proper functioning of the gastrointestinal tract is the key to health!
We are what we eat - this is an axiom known to everyone. Our diet determines our well-being, mood, energy, libido... The health of the expectant mother depends to an even greater extent on nutrition, because a violation of the diet immediately increases the load on the digestive organs.
The consequences of an incorrectly compiled menu often include:
- constipation;
- haemorrhoids;
- convulsions;
- brittle nails and teeth;
- deterioration in the quality of skin and hair;
- weakness;
- anemia;
- bleeding gums and nosebleeds;
- nausea;
- decreased immunity;
- underweight or overweight;
- vitamin deficiency and other problems.
To avoid them, it is important to eat rationally, not to overeat, and eat a lot of plant foods and grains. Drinking regime and physical activity also play an important role.
Drinking regime: how much, how often, what type to drink
What, how much and why should a pregnant woman drink? The best thing is clean water without gas. Lack of fluid contributes to the development of constipation, which is a problem for every second expectant mother. Water is also necessary to maintain normal blood viscosity, which is very important for proper blood circulation between the fetus and mother. Therefore, drink often, little by little. Take bottled water with you when leaving home. Monitor the condition of your skin - if you notice flaking, be sure to increase your fluid intake.
Do not limit the volume of fluid for fear of swelling. Their nature in pregnant women almost does not depend on the amount of water drunk.
As for teas and coffee, it is better to limit their consumption. All of them contain caffeine, which leaches precious calcium, and green tea, among other things, increases blood viscosity.
But it is useful to drink homemade decoctions of prunes and raisins - this is an ideal source of water, iron, and a whole arsenal of microelements. To boost immunity, as well as to combat nausea, a decoction of ginger with honey and a slice of lemon is excellent.
How to drink water to alleviate symptoms of toxicosis: nausea and heartburn
If you are still bothered by toxicosis, it will soon pass. In the meantime, attacks of morning sickness can be dealt with in different ways. One of them is clean water. Leave the glass on the bedside table and drink in small sips in the morning without getting out of bed until the attack goes away.
As for heartburn, it is better to relieve it with mineral and alkaline water. Borjomi, Essentuki and their other local analogues are suitable. Alas, if toxicosis is a temporary phenomenon, then you will have to live with heartburn until childbirth.
As you can see, there is nothing complicated about healthy eating for a pregnant woman. It is enough to eat a varied diet and drink a lot. But the main thing is that the expectant mother should be happy! Therefore, try to be in a good mood, rest well, move and, of course, eat tasty and healthy food.
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