Pregnancy nutrition for the second trimester.

Pregnancy nutrition for the second trimester.

[As featured in Gas and Air blog]

The nausea is waning. You’ve got your capsule maternity wardrobe sussed. Hell, you might even be starting to glow! You’ve only gone and made it to your second trimester. This is allegedly the good ‘middle bit’ before you start dealing with piles, gargantuan nipples and uncontrollable wind (You’ve got that already? Totally normal). It’s also the bit where your baby starts noticeably growing. Nutrition is the cornerstone of a healthy pregnancy, but we all know the last thing any mother-to-be wants is more sodding advice. Consider the tips below as suggestions rather than the law:

* Try starting the day with hot water and lemon. It’s a good alternative to caffeine, alkalises the  body’s PH levels and jumpstarts your digestive juices.

  • Focus on the quality, rather than the quantity, of food that you choose (unfortunately the school of thought that says you should be eating for two has closed down).
  • Try and make better choices, rather than perfect ones. We all know fresh, unprocessed food is best but if you accidentally inhaled a box of doughnuts, don’t beat yourself up.
  • Omega 3s are your best friends and great for brain health – yours and your baby’s. Find them in pumpkin seeds, hemp seeds, chia seeds, walnuts, eggs and dark leafy vegetables, as well as low mercury fish sources such as sardines, mackerel and wild salmon.
  • You’re using a lot of iron to make all that extra blood for your baby. Up your intake with green, leafy veg such as spinach or kale, good quality (preferably organic) lean meat, beans, lentils, cashew nuts and pumpkin seeds. Try a watercress and baby spinach salad with lightly fried halloumi and ripe papaya (vitamin C aids iron absorption).
  • Drink lots of water. Constipation is the LAST thing you need right now.
  • Chew your food really well and eat slowly. Heartburn and indigestion are common in pregnancy and often get worse as your growing baby starts putting the squeeze on your internal organs.
  • Try taking a good probiotic or add a natural source such as kefir (fermented yoghurt) to your diet. Good gut health is all-important.
  • Fill your fridge with healthy, easy prep foods such as avocados, quinoa, CoYo or Greek yoghurt, fresh berries, nori wraps, energy bombs (recipe below), eggs, salads, juices, smoothies (good practice for all that pureeing you’re going to do later down the line), sweetcorn cobs and almond butter (delicious with slices of apple).