Welcome to your second trimester mumma. The nausea is hopefully easing up and your appetite is coming back. So let’s talk about what to actually eat during this stage and why it matters.
You’re Not Actually Eating for Two
This is one of the biggest pregnancy myths out there. You don’t need to double your portions. If you had a healthy weight before pregnancy you only need about 300 to 350 extra calories a day. And honestly that’s not as much as it sounds. It’s roughly one piece of fruit and a cup of yoghurt. Or about three tablespoons of peanut butter. That’s it. If you’re ever worried about your weight gain during pregnancy your doctor can refer you to a nutritionist who can guide you personally.
Keep Drinking Your Water
Water is still your best friend this trimester. Staying hydrated helps prevent UTIs, reduces headaches, helps with achy legs and prevents those annoying night time leg cramps. Keep a water bottle close and just keep sipping throughout the day.
Iron
If you’ve been feeling faint or dizzy, low iron could be the reason. You need about 27mg of iron a day during pregnancy. Here’s what that looks like in real food…
a cup of cooked lentils gives you about 6mg, a medium serving of chicken gives you around 1.5mg, a cup of spinach gives you about 3mg and a serving of fish gives you around 2mg. Mix these through your day and you’ll get close to your target.
And if Restless Leg Syndrome is keeping you up at night, increasing your iron and folate through leafy greens and fortified grains can really help with that jittery uncomfortable feeling.
Fibre
Constipation is very common in the second trimester.
You need about 25 to 30 grams of fibre a day. A bowl of oats gives you about 4 grams, an apple with the skin on gives you around 4 grams, a cup of lentils gives you about 15 grams and two slices of whole grain bread give you around 4 grams. Add some vegetables through the day and you’re comfortably covered.
Managing Heartburn
If heartburn is bothering you, stay away from spicy and greasy foods. Eat smaller meals more frequently instead of big heavy ones. And stop eating a couple of hours before bed. Simple changes that make a real difference.
Managing Headaches
Pregnancy headaches are often triggered by hunger. So don’t skip snacks. Eat something small every few hours to keep your blood sugar steady and those headaches away.
Eating for Your Baby’s Taste Buds
Here’s something beautiful… your baby is now taking tiny sips of amniotic fluid and their taste buds are actually developing. They can taste what you eat. So the more variety you eat now, the more flavours your baby gets introduced to in the womb. Babies exposed to different flavours before birth often turn out to be better eaters as toddlers.
So eat your greens mumma, your future toddler will thank you.
A Simple Day of Eating for Your Second Trimester
This is just a gentle guide mumma. Listen to your body always.
Before getting up, have 4 to 5 dry crackers or a small handful of cereal if you still get morning queasiness.
Breakfast, a bowl of oats, about half a cup cooked with milk and topped with a sliced banana and a small handful of berries. A glass of water or fresh orange juice on the side.
Mid morning snack, one medium apple with 2 tablespoons of peanut butter. Or a small handful of mixed nuts, about 20 to 25 grams.
Lunch, a cup of cooked lentil dal with one cup of brown rice or two whole grain rotis. Add a side of sautéed spinach, about half a cup. This one meal alone covers a huge part of your iron and fibre for the day.
Afternoon snack, one cup of yoghurt with half a cup of fruit like mango, papaya or berries work beautifully. Light and easy.
Dinner, a medium piece of grilled chicken or fish, about 100 to 120 grams with a cup of roasted or steamed vegetables and one cup of brown rice or two rotis. Try different spices and cuisines when you can. Your baby is tasting all of it.
Evening wind down, a warm cup of ginger tea or milk about two hours after dinner. Especially helpful if heartburn is bothering you.
And through all of it, at least 8 to 10 glasses of water spread through the day.
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