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How Much Should I Be Eating in the Second Trimester?

How Much Should I Be Eating in the Second Trimester?
During the second trimester, expectant mothers usually need about 340 additional calories per day, although this varies slightly depending on several factors.

The second trimester of pregnancy ranges from weeks 13-26, during which the baby continues to grow and develop rapidly. During the second trimester, expectant mothers usually need about 340 additional calories per day.  

Add an extra 300 calories per day per baby if you are pregnant with twins, triplets, etc. Expectant mothers who are teenagers or were significantly underweight before becoming pregnant may need more calories. Those who were overweight or obese before becoming pregnant may need a slightly lower caloric intake during pregnancy. Talk to your doctor to determine your individual daily caloric needs.

You don’t necessarily need to keep track of how much you are eating if you track your weight. People who were a normal weight at conception gain about 3-4 pounds total during the first trimester, then about 1 pound per week in the second and third trimesters.

What Foods Should You Eat in the Second Trimester?

Expectant mothers need to continue to eat a healthy diet with essential vitamins and minerals for a healthy pregnancy. Good foods to eat during the second trimester include: 

  • Sources of folic acid 
    • Beans
    • Citrus fruits
    • Fortified cereals
    • Green leafy vegetables such as spinach, kale, and chard (also good sources of vitamin K)
    • Whole grains
  • Sources of vitamin C
    • Fresh fruit (also good sources of fiber)
      • Berries
      • Citrus fruits
      • Kiwis
      • Melon 
      • Papaya
  • Sources of vitamin D
    • Oily fish
    • Eggs
    • Supplements, if recommended by your doctor
  • Sources of calcium
    • Milk products such as some cheeses
    • Nuts 
    • Tofu
    • Yogurt 
  • Sources of protein
    • Beans
    • Fish
    • Lean meat
    • Legumes
    • Lentils
    • Poultry 
    • Tofu
  • Sources of magnesium
    • Almonds
    • Artichokes 
    • Barley
    • Beans
    • Oats
    • Pumpkin seeds
  • Sources of iron
    • Beans
    • Dairy products
    • Eggs
    • Meat
    • Wheat bran
  • Water
    • It’s important to stay hydrated

What Foods Should You Avoid in the Second Trimester?

Foods to avoid in the second trimester include:

  • Fast food
  • Carbonated beverages such as sodas 
  • Chocolate
  • Cookies, cakes, and other pastries
  • Oils and salad dressings
  • Salty foods such as potato chips and French fries
  • Raw vegetables
  • Spicy foods

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References
Image Source: iStock Images

https://www.cdc.gov/reproductivehealth/maternalinfanthealth/pregnancy-weight-gain.htm

https://www.hellomotherhood.com/article/530667-what-to-do-if-im-pregnant-and-start-shaking-when-i-dont-eat/

https://www.whattoexpect.com/pregnancy/calories-diet/