fruits to avoid during pregnancy second trimester?

What to eat in your second trimester

What to eat
Foods to avoid
How much weight to gain
Takeaway

A balanced, nutritious diet during pregnancy is vital for a healthy mother and baby. A healthful diet ensures the fetus gets the nutrients it needs to develop correctly.

Eating well also preventsTrusted Source pregnancy complications, including preterm birth, high blood pressure, and preeclampsia.

During pregnancy, women should ensure they are getting enough vitamins, minerals, proteins, fats, and carbohydrates to encourage healthy growth. However, the body needs slightly more calories during the second trimester.

In this article, we list the most important foods to eat during the second trimester and discuss how much weight a woman might gain.
What to eat during the second trimester

During the second trimester, people should continue eating a balanced diet. The following nutrients are the most important for someone who is pregnant:
Iron
Certain nutrients become more important later in pregnancy.

Iron helps to carry oxygen around the body. During pregnancy, iron supplies oxygen to the developing baby.

If a diet is lacking in iron, it could cause anemia, which increases the risk of complications, such as premature birth and postpartum depression.

The recommended daily iron intake during pregnancy is 27 milligrams (mg)Trusted Source.

Sources of iron include:

lean meat
cooked seafood
leafy green vegetables
nuts
beans and lentils
whole grains, including bread and oatmeal
fortified breakfast cereals

The body absorbs iron from animal products more efficiently than iron from plant-based sources.

So, people who do not eat meat can boost absorption rates by eating foods that contain vitamin C at the same time.

Sources of vitamin C include oranges, orange juice, strawberries, and tomatoes.

People should try to avoid eating iron-containing foods and calcium-rich foods or supplements at the same time. Calcium reduces iron absorption.
Protein

In the later stages of pregnancy, women should aim to eat 1.52 grams (g) per kilogram (kg) of body weightTrusted Source each day to help the baby’s brain and other tissue grow. For example, a woman who weighs 79 kg (175 pounds) should try to eat 121 g of protein daily.

Protein is also necessary for the growth of the mother’s uterus and breasts.

Good sources of protein include:

lean meats
nuts
tofu and tempeh
eggs
fish (cooked, not raw)
peas, beans, and lentils

Calcium

The recommended dietary allowanceTrusted Source for calcium during pregnancy is 1,000 mg. Anyone who is less than 18 years old, who is pregnant, should aim to consume 1,300 mg of calcium daily.

Calcium helps the baby’s bones and teeth form, and it plays a role in the smooth running of the muscles, nerves, and circulatory system.

Calcium-rich foods include:

dairy (milk, yogurt, pasteurized cheese)
eggs
tofu
white beans
almonds
sardines and salmon (with bones)
greens, such as kale, broccoli, and turnip greens
calcium-fortified fruit juices and breakfast cereals

Folate
Oranges, whole grains, and dark green leafy vegetables contain folate.

Folate is a B vitamin. The synthetic form of folate is called folic acid.

Folate is essential during pregnancy as it helps prevent neural tube defects, including spina bifida, and reduces the risk of premature labor.

An analysisTrusted Source of 18 studies also suggests that folic acid significantly decreases the risk of congenital heart defects. However, more research is still needed.

During and before pregnancy, women should consume 400 to 800 micrograms (mcg)Trusted Source of folate or folic acid daily. The best sources include:

black-eyed peas and other legumes
fortified cereals
dark green leafy vegetables, including spinach, cabbage, and collard greens
oranges
whole grains, such as rice

It is a good idea to take a folic acid supplement or prenatal vitamin before and throughout pregnancy, as there is no guarantee that a person can get enough folate from food sources to meet the daily requirements.
Vitamin D

Vitamin D helps build a developing baby’s bones and teeth. The recommended intake during pregnancy is 600 International UnitsTrusted Source (IU) a day.

The body can make vitamin D from the sun, which allows many people to meet some of their needs. However, estimates suggest that more than 40 percentTrusted Source of the adult population in the United States have vitamin D deficiency due to lack of sun exposure and other factors.

Vitamin D is not present in lots of natural foods, but fortified foods, such as cereal and milk, contain vitamin D.

Food sources of vitamin D include:

fatty fish, such as salmon, fresh tuna, and mackerel
fish liver oils
beef liver
cheese
egg yolks
UV-exposed mushrooms
fortified juices and other drinks

Vitamin D supplements are also available and can be important for people who do not live in a sunny climate.
Omega-3 fatty acids

Both mother and baby can benefit from omega-3 fats in the diet. These essential fatty acids support the heart, brain, eyes, immune system, and central nervous system. Omega-3 may prevent early delivery, lower the risk of developing preeclampsia, and decrease the likelihood of postpartum depression.

An adequate daily intake of omega-3 fats during pregnancy is 1.4 g.Trusted Source Omega-3 fatty acids are present in:

oily fish, including salmon, mackerel, fresh tuna, herring, and sardines
fish oil
flaxseeds
chia seeds

Seeds contain a form of omega-3 that the body needs to convert before it can use it. How well the body can do this varies from person to person.

Vegans and vegetarians may need to take an algae-based supplement to meet their omega-3 requirements during pregnancy.
Fluids

Pregnant people need more water than those who are not pregnant to stay hydrated. Water helps form the placenta and the amniotic sac. Dehydration during pregnancy can contribute to complications, such as neural tube defects and reduced breast milk production.

Anyone who is pregnant should drink at least 8 to 12 glasses of water a day to prevent dehydration and its complications.