Welcome to the second trimester of pregnancy. It is time to feel the movements of your tiny little bundle of joy. By end of the second trimester, your little one will start to kick hard. Give the baby all the nutrition it needs to grow up healthy.
This is the period during which the crucial organs, bones, and muscles of the baby are formed and start functioning. Hence, concentrate on the foods you eat. Consider including more and more of nutritional foods. Below is pregnancy food guide:
Essential Nutrients
Iron and vitamin C
Iron continues to remain one of the essential nutrients required throughout the pregnancy. Iron helps to increase the blood volume and meet the extra demands put by the growing fetus. Increased blood volume ensures proper blood supply to the fetus and thus, proper nutrition essential for perfect growth.
A vegetarian diet is comparatively a poor source of iron compared to lean meat. Hence, vegetarians are recommended to take vitamin C rich foods along with iron rich foods. Vitamin C helps in proper absorption of iron from foods such as vegetables and pulses.
Calcium
Calcium is required to strengthen the newly formed bones and muscles of the fetus. Calcium is also important for the mother to have strong bones and to support breastfeeding after delivery of the baby.
Taking three to four servings of dairy products such as milk, yogurt, and cheese often helps to meet the calcium requirements. It is also recommended to take calcium supplements to meet the extra demands.
Essential fatty acids
Essential fatty acids are required to ensure proper brain development of the baby to prevent cognitive defects in the baby after birth. Essential fatty acids also reduce the chances of premature delivery and low birth weight babies. Foods such as fish, nuts and olive oil serve as rich sources of essential amino acids.
Vitamin B12
Vitamin B12 is essential for proper brain development of the fetus. It also supports the health of a mother throughout the pregnancy and also during breastfeeding after delivery. Mother is required to take vitamin B 12 supplements during and after pregnancy to ensure that the baby gets a sufficient amount. The deficiency of this vitamin causes developmental delays in the fetus.
Protein
Protein requirement is high during the second trimester so as to support the newly formed muscles and bones. About 71 grams of protein is required per day during the fourth month of pregnancy. This requirement can be met by including foods such as legumes, nuts, and lean meat.
Foods to have more
- Vitamin and mineral-rich foods such as fruits and vegetables.
- Vitamin C rich foods such as lemons, green pepper, orange, yellow pepper, and melon.
- Dairy products such as milk, yogurt, and cheese.
- Lean meat and chicken.
- Essential fatty acid-containing foods such as nuts, fish and olive oil.
- Iron rich foods such as egg and pulses.
- Fiber-rich foods such as whole-grain foods, vegetables, and fruits.
- Protein shakes.
Foods to be avoided
- Soft cheese that is not pasteurized may contain harmful viruses and bacteria. Unpasteurized milk and cheese increase the risk of serious bacterial and viral infections that increase the risk of fetal death and stillbirth babies.
- Highly refined foods such as maida as they are hard to digest and increase the risk of constipation. Increased constipation is not only trouble during pregnancy but may also increase the risk for hemorrhoids after delivery.
- Sea fish varieties that are loaded with methyl mercury that causes retardation of mental development in the fetus.
- Unhygienic foods such as street foods as they may get contaminated and increase the risk for diseases such as typhoid.
- Licorice and licorice extract as it induces early contractions during pregnancy.
- Unpasteurized meat should be avoided as it may contain different bacterial and viral strains responsible for a variety of infections.
Evaluate your diet plan
Many 4 month pregnant women worry if they are having the appropriate diet and are often misguided leading them to have poor food choices or consume increased quantities. Having too low or too high quantities of food is proven risky during pregnancy.
A perfect diet for a pregnant woman in a day should include three servings of protein, six servings of whole-grain foods, eight to ten servings of fruits and vegetables, four to five servings of dairy products, and limited intake of high sugar, high fat, and sodium-rich foods.
If you are suffering from any medical conditions such as hypertension or diabetes consider taking the suggestion of a clinical dietician for a diet plan that helps keep the medical conditions under control without compromising the essential nutrition.
Food choices to make during the fourth month of pregnancy
- Boiled chickpeas with a tinge of lemon juice. Chickpeas serve as a good source of protein and lemon juice serves as a source of vitamin C.
- Low-fat skimmed milk to meet the calcium demands.
- Dry fruits that rich sources of proteins and essential fatty acids.
- Vegetable salad with broccoli, celery, and carrots with a tinge of lemon juice helps to obtain the required fiber, vitamins, and minerals.
- Fortified whole grain cereals with skimmed milk and dry fruits serve as a good source of iron, calcium, and protein.
- Fresh fruit juices such as watermelon juice, cantaloupe juice, and orange juice help meet the fluid requirement as well as nutritional requirement. However, it is highly recommended to have fresh fruits juices and avoid canned and carbonated drinks.
If you are not used to having foods such as salads, fortified whole grain cereals and other foods such as tofu make the shift gradually so that the body can respond well to the modifications in the diet. Eating right often keeps your weight gain normal in your 4th month of pregnancy.
If nausea, fatigue, and heartburn continue to trouble even in the second trimester make sure that you do not remain without taking food for no more than four hours. Follow the necessary precautions and happily enjoy the slow and magical transformations happening in your body.