Main Nutrients for Expectant Mothers in the Second Trimester
Protein:
Protein is essential for the growth and development of your baby's tissues, organs, and muscles. Aim for 71 grams of protein per day. Good sources include lean meats, poultry, fish, beans, lentils, and tofu.
Iron:
Iron is needed for the production of red blood cells, which carry oxygen to your baby. Aim for 27 milligrams of iron per day. Good sources include lean red meat, spinach, beans, and fortified cereals.
Calcium:
Calcium is essential for the development of your baby's bones and teeth. Aim for 1,000 milligrams of calcium per day. Good sources include dairy products, leafy green vegetables, and fortified foods.
Vitamin D:
Vitamin D helps your body absorb calcium. Aim for 600 IU of vitamin D per day. Good sources include fatty fish, fortified milk, and sunlight exposure.
Folic Acid:
Folic acid is essential for the prevention of neural tube defects in your baby. Aim for 600 micrograms of folic acid per day. Good sources include fortified cereals, leafy green vegetables, and beans.
Other Important Nutrients:
Omega-3 Fatty Acids: Omega-3 fatty acids are important for your baby's brain and eye development. Aim for 200 milligrams of DHA, a type of omega-3 fatty acid, per day. Good sources include fatty fish, such as salmon, tuna, and mackerel.
Iodine: Iodine is essential for the development of your baby's thyroid gland. Aim for 220 micrograms of iodine per day. Good sources include iodized salt, seafood, and dairy products.
Fiber: Fiber helps to prevent constipation, which is a common problem during pregnancy. Aim for 25-30 grams of fiber per day. Good sources include fruits, vegetables, and whole grains.
Fluids: It is important to stay well-hydrated during pregnancy. Aim for eight glasses of water per day.
Tips for Getting Enough Nutrients:
Eat a variety of foods from all food groups.
Choose lean protein sources, such as fish, poultry, and beans.
Include plenty of fruits and vegetables in your diet.
Choose whole grains over refined grains.
Limit your intake of sugary foods and drinks.
Take a prenatal vitamin that contains folic acid, iron, and other essential nutrients.
Talk to your doctor or a registered dietitian if you have any questions about your nutritional needs during pregnancy.
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