Second trimester diet
Your baby grows rapidly during these 3 months, and your appetite will increase accordingly. Try not to eat junk food, but keep healthy snacks on hand, such as raw vegetables or beans, to grab a bite when the craving strikes. But be aware that the foods you eat provide all the nutrients you need.
Nutrients that healthy food must contain
You should be working hard to regain some energy now, but on the other hand, you may find that you are suddenly prone to coughs, colds, and infections.
Antioxidants
Fresh fruits and vegetables are rich in antioxidants, which can help protect you from infection, so eat as many as you can (at least 5 servings a day are recommended, whether you\’re pregnant or not). Some experts believe that a diet rich in antioxidants may also help prevent preeclampsia.
omega-3 essential fatty acids
These substances are very important for the development of the baby\’s brain, eyes and vision, so you should pay attention to their intake during pregnancy. Oily fish such as mackerel, herring and sardines are rich in these nutrients. If you are vegetarian, take flaxseed oil. The UK Food Standards Agency recommends eating no more than two servings of oily fish a week as it may contain environmental pollutants that may affect your baby\’s development (see page 53). However, oily fish are not only a good source of omega-3 fatty acids but are also rich in other nutrients.
Vitamin A
Vitamin A is needed for our eyes, skin, and a healthy pregnancy. Vitamin A exists in two forms: retinol and beta-carotene, both of which are necessary for the body. But too much retinol is bad for a developing baby and can cause birth defects. Animal livers and liver products are rich in retinol and should be avoided during pregnancy. Other foods, such as egg yolks, butter or margarine, and milk also contain retinol, but in safe amounts. Carrots, sweet potatoes, papayas, citrus and green vegetables (especially broccoli, watercress, spinach and bok choy) are rich in beta-carotene.
get iron
Before pregnancy, you need about 15 milligrams of iron per day, which is so much that many people may not even get the recommended amount. After pregnancy, you need more iron to keep you and your baby healthy. Iron helps your blood carry more oxygen to your baby.
If you don\’t eat enough iron, your body can\’t make enough hemoglobin (which makes red blood cells) for you and your baby, and you may develop iron-deficiency anemia (see page 229), which occurs in The most common type of anemia during pregnancy. About 1 in 5 pregnant women will develop iron deficiency anemia, which is an alarming rate, so it\’s something you should pay attention to.
Like vitamins and minerals, the best sources of iron are foods. If you pay attention to eating moreFoods rich in iron do not require special iron supplements. Foods rich in iron are dark green leafy vegetables, whole wheat breads, iron-fortified cereals, lean meats, dried fruits and legumes. Vitamin C helps the body absorb iron from food, so when eating iron-rich foods, try to drink more orange juice or eat more fruits or vegetables rich in vitamin C. Tea and coffee can interfere with the body\’s absorption of iron, so it is best not to drink tea or coffee with meals. If you do need iron supplements, they may have some unpleasant side effects that can lead to constipation and other abdominal discomfort, such as nausea, diarrhea, and abdominal pain. Eating high-fiber foods can help prevent constipation, and taking iron supplements with meals can reduce side effects.
If side effects are too severe, ask your doctor to prescribe a different brand of iron supplement or reduce your dose. Eating less is better than not eating at all.