Diet Chart For Pregnant Lady In 2nd Trimester
Pregnancy is a beautiful journey for every woman. It is a time of joy, excitement, and anticipation. However, it is also a time when a woman needs to take extra care of her health and diet. A balanced diet is essential to ensure the proper growth and development of the baby. In this article, we will discuss the diet chart for a pregnant lady in the 2nd trimester.
Importance of a Balanced Diet
A balanced diet is essential for the overall health of the mother and the baby. It provides the necessary nutrients for the proper growth and development of the baby. It also helps in maintaining the mother's health and prevents complications during pregnancy.
During the 2nd trimester, the baby undergoes rapid growth and development. Therefore, it is vital to consume a healthy and balanced diet to meet the nutritional requirements of the baby.
Calorie Intake
During the 2nd trimester, the calorie intake should increase by around 300-500 calories per day. This is to ensure that the mother and the baby get enough energy to support their growth and development.
The calorie intake should come from nutrient-dense foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid consuming empty calories from sugary and processed foods.
Protein
Protein is essential for the growth and development of the baby. It also helps in maintaining the mother's health. During the 2nd trimester, the protein intake should be around 75-100 grams per day.
Good sources of protein include lean meats, fish, poultry, eggs, beans, lentils, nuts, and seeds. Avoid consuming raw or undercooked meat, fish, and eggs as they can cause foodborne illnesses.
Calcium
Calcium is essential for the development of the baby's bones and teeth. It also helps in maintaining the mother's bone health. During the 2nd trimester, the calcium intake should be around 1000-1300 milligrams per day.
Good sources of calcium include milk, cheese, yogurt, tofu, almonds, and leafy greens such as kale and spinach.
Iron
Iron is essential for the production of hemoglobin, which carries oxygen to the baby. During the 2nd trimester, the iron intake should be around 27 milligrams per day.
Good sources of iron include lean red meat, poultry, fish, beans, lentils, tofu, and fortified cereals. It is also essential to consume vitamin C-rich foods such as citrus fruits, berries, and tomatoes, as they help in the absorption of iron.
Folate
Folate is essential for the development of the baby's neural tube. It helps in preventing birth defects such as spina bifida. During the 2nd trimester, the folate intake should be around 600-800 micrograms per day.
Good sources of folate include leafy greens, citrus fruits, beans, lentils, fortified cereals, and bread. It is also essential to consume folic acid supplements as recommended by the healthcare provider.
Vitamin D
Vitamin D is essential for the development of the baby's bones and teeth. It also helps in maintaining the mother's bone health. During the 2nd trimester, the vitamin D intake should be around 600 international units per day.
Good sources of vitamin D include fortified milk, fatty fish, and eggs. It is also essential to get enough sunlight exposure as it helps in the synthesis of vitamin D.
Fluid Intake
During the 2nd trimester, it is essential to stay hydrated. The fluid intake should be around 8-10 glasses per day. This helps in maintaining the amniotic fluid levels and preventing dehydration.
The best fluids to consume are water, milk, and fresh fruit juices. Avoid consuming sugary and caffeinated drinks as they can cause dehydration and affect the baby's development.
Foods to Avoid
During the 2nd trimester, it is essential to avoid certain foods that can cause harm to the baby. These include:
- Raw or undercooked meat, fish, and eggs
- Unpasteurized milk and dairy products
- Soft cheeses such as brie, feta, and camembert
- Raw sprouts
- Processed and junk foods
- Alcohol and tobacco
Conclusion
The 2nd trimester is an important phase of pregnancy. It is essential to consume a healthy and balanced diet to ensure the proper growth and development of the baby. A diet rich in protein, calcium, iron, folate, and vitamin D is essential. It is also essential to stay hydrated and avoid certain foods that can cause harm to the baby. By following a healthy diet, a pregnant lady can ensure a healthy pregnancy and a healthy baby.
