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Second Trimester Diet and Nutrition
The second trimester is also often known as the golden period of pregnancy as it marks the point where the discomforts of early pregnancy pass, and those of the third trimester have not begun yet. To make the most of this period, it is important to maintain a healthy diet which ensures adequate nutrition to you and to the growing baby.
What to Eat during the Second Trimester of Pregnancy?
The second trimester which is the period between 14th to 26th week, is when your baby grows to about 35 cms. Eating healthy food during the second trimester is as important as it was during the first. Healthy food will continue to provide the essential nutrients during this time. A nutrient-rich diet is essential for the bone and muscle formation of the baby. You should eat foods which are high on calcium, magnesium and vitamin D.
Essential Nutrition and their Sources for a Healthy Second Trimester
Your diet must have carbohydrates, fats, proteins, vitamins, minerals and plenty of water. Every meal should contain 3 portions of each food group. Your meal plan should be divided into portions in each of the meals and one snack to keep up your energy levels all day
Your diet should comprise of a combination of the following-
To ensure a steady intake of folic acid and iron you should have 5 portions of vegetables (green leafy vegetables like spinach, cabbage) and fruits in a day.
You should have carbohydrates (starchy foods, wholegrain bread, cereals) with every meal.
Dairy products which are low in fat should be consumed at least 2 to 3 times in a day to ensure calcium intake.
Food types high in protein (like fish, eggs, beans) should be eaten at least twice a day.
Oily fish (once a week and not more than two times in a week) to give you enough omega 3-fatty acids which help in the development of the baby’s brain.
You should switch to healthy options in snacks and drinks (like sandwiches, yoghurts).
Meal Plan for the Second Trimester
It is important that you follow a meal plan during the second trimester of pregnancy so that your baby gets the required nutrients in the right proportion and weight gain is on track.
While making the meal plan it is important to keep those fruits and vegetables in it which are available in all seasons. In case a fruit or vegetable is not available you may replace it with any other which is available in that season and provides the same nutrients.
Sometimes a single food can be a source of multiple nutrients; hence you may find the same food recommended for one trimester for a particular nutrient and the same one recommended for another in a different trimester.
All through this time, you should keep yourself hydrated. The caffeine intake during pregnancy should be limited.
Meal Plan Sample
Breakfast
2 servings of grain, 1 serving of fruit, 1 oz of meat/beans and 1 cup milk.
Sample breakfast – 2 oz wholegrain bagel toasted and 1 teaspoon margarine and scrambled egg, 1 cup cantaloupe and 1 cup of milk (non-fat).
During pregnancy you will need between 1000-3000 mg of calcium daily with dairy in most meals.
Lunch
2 servings of grain, 1 cup green leafy vegetables, 1 cup fruit, 1 serving milk and 2 oz of meat/beans.
Sample lunch – A roast beef (2 oz) sandwich made with whole wheat bread, 1 teaspoon mayonnaise, tomato and lettuce. You may also have 1 cup baby carrots, fresh orange and 1 cup non-fat milk.
During pregnancy you will need around 27 mg of iron in a day.
Dinner
2 servings of grain and vegetables each and 3 oz of meat/beans.
Sample dinner - 3 oz. chicken grilled,1 cup brown rice, 1 cup sautéed spinach on garlic with olive oil and garden salad with 1 tablespoon of salad dressing.
During pregnancy you will need 600 mg of folate per day.
Snack
A snack should include 1 serving of grain and milk each.
Sample snack - 1 cup of whole grain, cereal along with 1 cup of non-fat milk.
Food Disinclinations and Cravings
During this time many women may experience an aversion to certain kind of foods and craving for certain foods, this may be the result of the hormonal changes which happen rapidly.
Some women may have a craving for chocolates or spicy food or some kind of comfort food.
On the other hand some women develop aversions to certain food types. Essentially, they may never want to eat these foods. An aversion can be a problem if it is for vegetables or dairy that is important for the growth of the baby. In such a situation your doctor may suggest some alternate foods to eat, or recommend food supplements, so that the lack of nutrients is sufficiently compensated.
Weight Gain during the Second Trimester
The weight gain in your second trimester will be more than your first trimester. You will gain between 1 to 2 pounds every week. The weight gained does not go to the baby alone. It adds to the breast tissue, increase in the fluid content, increase in the amniotic fluid around the baby, increase in the placenta growth and uterus muscles and extra store of fat and protein in the body.
In the second trimester nausea stops and you are in a happy place because the baby is also not big enough to on pressure on your organs. However excess weight gain can cause complications during delivery.
Foods to Avoid
The 2nd trimester pregnancy diet is important. However, it is equally important to limit the intake, and avoid certain kind of food during the 6th and 14th week of pregnancy diet.
Raw and uncooked meat should be avoided due to the risk of contamination with bacteria, salmonella and toxoplasmosis.
Fish containing high levels of mercury or other pollutants should be avoided. Mercury delays development of the brain.
Consumption of raw eggs should be avoided during pregnancy because of the exposure to salmonella.
Some types of imported soft cheese contain listeria which should be avoided.
Milk which is unpasteurized may also contain listeria which should be avoided.
Caffeine intake during pregnancy can be done in moderation.
Alcohol should be completely avoided during this time.
Vegetables and fruits which are unwashed are not safe for consumption as they may be contaminated with bacteria, such as toxoplasma, which can pose hazardous for both the mother and baby.
Along with following a healthy diet plan, it is equally essential that the quantity of food should take care of your caloric requirements. You should consult your doctor about the daily calorie intake. The aim of the diet should result in healthy weight gain. Read more
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Importance of Giving Your Child Positive Attention
Positive attention can help you in recognizing the early communication needs of your children, and make them feel happy. By displaying simple gestures such as cuddling, smiling or talking, you can easily communicate with baby and bring warmth in your relationship.
In the initial months of growth, children need to develop faith, security and love to connect with parents. However, for parents also, it is difficult to recognize the personality of their babies or understand what they are trying to communicate. To engage babies in a two-way interaction, make them feel safe and generate responses from them, parents need to shower positive attention on them.
How to Use Positive Attention?
Irrespective of their age, children have the ability to pick up negative and positive emotions or body language. Hence, you need to exercise caution in your gestures, words and expressions while interacting with them. Positive parenting ways change with the child’s age.
For the little ones, positive attention is a sure shot assurance that you are always there for them. It will also help you to understand what they expect out of you. Here are some simple ways to communicate with babies during everyday activities such as, playing, bathing, changing nappies, dressing or feeding.
Smile every time the baby looks or smiles at you.
Cuddle your baby to reassure your presence and care.
Rock him in your arms when he cries.
Establish a direct yet gentle eye contact with your baby as long as he does the same.
Engage your baby with happy facial expressions.
Sweet talk to your baby using funny sounds or words.
Nod your head in appreciation or encouragement.
Tickle him and giggle with him.
Read his body language to understand his needs.
Be patient even if your baby is crying a lot. Cries are a baby’s primary way of communication. Read his different ways of crying to understand his different needs.
Holding, cuddling or feeding are some of the best ways to respond to his needs.
After 7 months, babies try to reach out and touch all kinds of things. You need to keep a watch on baby to avoid any dangerous situation.
Benefits of Positive Attention
The way parents show their love for children or behave in their frequent interactions can make a considerable impact on children’s growth.
1. Builds Trust and Security
In the early years of growth, children need and enjoy the special attention from parents. This is their way to reaffirm that their parents are always there to love, care, support and protect them.
2. Increases Confidence
Positive parenting goes a long way in raising confident children. With positive communication on display, babies feel delighted and also learn what to expect from their parents. As they age further, a nurturing environment can build their self-esteem and handle social interactions in a better way.
3. Develops Need-based Communication
Positive attention ensures that you tune your means of communication according to the changing needs of baby’s growth timeline and let his personality blossom well.
In a scenario where you are busy, stressed out or are unable to show positive attention to your children, the least you should do is to be calm and patient to stay connected with them. Positive attention is the best way to encourage appropriate behaviour in babies. Read more
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A healthy, nutritious, and mouth-watering Snack for your little one.
Bhel is a
favorite snack among everyone. With some twists, we can make this snack healthy for
our little one.Today we
will see how to make Sprouts Bhel. As the name suggests it contains soaked
lentils like green moong(mung bean), matki (moth beans), and red chana (black
chickpea). Ingredients·
Soaked
lentils (Moong, moth, and black chickpeas) – 1cup (all together)·
Curry
leaves – 3 to 4 ·
Muster
seeds – ½ teaspoon·
Cumin
seeds – ½ teaspoon·
Chopped
garlic – 1 teaspoon·
Peanut
- 1 tablespoon·
Finely
chopped onion – 2 tablespoon·
Coriander
leaves ·
Finely
chopped tomato – 2 tablespoon·
Lemon
juice – 1 teaspoon·
Sev
– 2 to 3 tablespoon·
Salt
to tasteProcedureSteps to
make a sprouts bhel is given below:1. Boil the soaked sprouts for 5 to 10
minutes.2. Drain water from boiled sprouts.3. Heat the pan and add 1 tbsp oil.4. Add 1 tsp finely chopped garlic5. and, a pinch of hing (Asafoetida) and curry
leaves.6. Add spices like ¼ tsp red chili
powder (as per taste) and ¼ tsp coriander powder.7. Now add boiled sprouts, peanuts, and
salt and mix well.8. Add ½ tsp lemon juice.9. Turn off the gas flame. 10. Garnish it with finely chopped onion
and tomato, coriander leaves, and sev.The sprouts
bhel is very nutritious and protein-rich. So try this mouth-watering and
healthy snack.
Read more
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Dr Vandan H Kumar has added a new answer
Expecting Father due in 5 months
12 hours ago
Q. vomiting after take iron tablet
Dr Vandan H Kumar
Paediatrician
12 hours ago
A. Take after some food
More proper information and answer regarding this will be given by your personal doctor and you can contact your doctor for this
You can check with the nearest doctor.
Take care.
Dr Vandan H Kumar has added a new answer
Guardian of 0 children
11 hours ago
Q. Hello sir, my baby is 3 years old and her body temperature is high and her face is also looking dull since yesterday but she is active and playing and doing her routine things good. I have given paracetamol syrup 3 doses but there is no change in temperature. I am worried about this. Can you please let me know what might be the reason for this
Read moreDr Vandan H Kumar
Paediatrician
11 hours ago
A. your history tells us that the child is suffering from viral fever and in viral fever you have to give only symptomatic treatment tthat is for fever have to give paracetamol(max 4 times per day if needed) and plenty of water to drink and at least 60 to 70% of the regular diet and if the fever continues beyond 3 days then meet the doctor
please do body sponge that isy body wiping to decrease the body temperature with wet cotton cloth.
Rashmi has added a new answer
Expecting Mom due in 5 months
8 hours ago
Q. 5month of pregnancy...to much desires of getting intimate.. is there any proper way or time period to do sexual activities or not..
Rashmi
Mom of a 9 yr 8 m old girl
8 hours ago
A. If you have no complication to your pregnancy and if it is going healthy and smooth then you can go ahead with that there is no problem in it further you can check with your Gyne because if you do not have any problem or any kind of a complication in your pregnancy then you can have intercourse
Rashmi has added a new answer
Trying To Conceive
8 hours ago
Q. Class 10 CBSE Competency Based (Case Study) Questions Books - Science & Mathematics | MCQ's, A&R, Case Based Questions | Practice Questions for Board Exam
is this book is a latest edition or old ?
Rashmi
Mom of a 9 yr 8 m old girl
8 hours ago
A. Madam this place is associated with parent enquiries if you want to know about these things you have to check about it online you find every detail that you’re looking for on the website associated with this so kindly look over there
Vandana Sharma has added a new answer
Expecting Mom due in 6 months
7 hours ago
Q. Hi, l am 10 weeks pregnant but since last month l am extremely weak and even after three times of gloucouse drip not able to sit for one hour. l sleep atleast 14-15 hrs a day. what should I do my doc only prescribed glucose drips which are not benefiting me. l am having extreme vomit and not able to eat properly
Read moreVandana Sharma
Nutritionist
44 mins ago
A. Hello mam these pregnancy symptoms would keep varing , so you need proper monitoring as well, you may try to identify any sort of smell that could be soothing to you or like adding some lemon to food enhance to eat
Swati Kar Samanta has added a new answer
Expecting Mom due in 1 month
3 hours ago
Q. i am 32 weeks pregnant and my bby weight is 1.5 kg..is it normal
Swati Kar Samanta
Mom of a 2 m old girl
55 mins ago
A. Quite low. Baby weight should be at least 2.5 kgs at the time of birth.
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