PregnancyNutrition Guidelines: Recommended and Discouraged Foods During the Second Trimester
During the second trimester of pregnancy, a balanced and nutritious diet is crucial for the health of both mother and baby. Here are the recommended daily intake amounts for key nutrients to support maternal health and fetal growth.
**Iron** Approximately 27 mg per day is generally recommended in pregnancy to support the increased blood volume and fetal growth. Focus should be on maintaining hemoglobin levels above 10.5 g/dL in the second trimester to reduce anemia risk. Taking a prenatal vitamin containing iron is advised since many pregnant women become anemic.
**Protein** Protein needs increase to support growth of the placenta, uterus, breast tissue, and expanding blood volume. Good sources include meat, fish, eggs, dairy, tofu, beans, and nuts. While exact daily grams vary by individual, an increase from the normal adult intake (about 46-56 g/day) is required during pregnancy.
**Calcium** The recommended daily intake is about 1,000 mg per day to support fetal skeletal development.
**Folate (Folic acid)** Daily intake of 600 µg dietary folate equivalents is generally recommended in pregnancy to reduce neural tube defects risk. This is often achieved via diet plus a prenatal vitamin with 1–4 mg folic acid depending on risk.
**Vitamin D** Ensuring adequate vitamin D is important for calcium metabolism and bone health. Although specific amounts vary, supplementation is often recommended but exact gram amounts during pregnancy typically align with general adult guidelines (~600 IU or 15 µg daily).
**Omega-3 Fatty Acids (DHA)** Critical for fetal brain development, around 200–300 mg of DHA daily is advised in pregnancy. Sources include fatty fish and supplements.
In summary, during the second trimester, pregnant women should aim for:
| Nutrient | Recommended Daily Intake (approximate) | |-----------------|------------------------------------------------| | Iron | ~27 mg (supplemented if needed) | | Protein | Increased from normal (about 70 g/day typical) | | Calcium | 1,000 mg | | Folate | 600 µg dietary folate equivalents (plus supplements) | | Vitamin D | ~600 IU (15 µg) | | Omega-3 Fatty Acids (DHA) | 200–300 mg |
These recommendations support maternal health and fetal growth, especially in the second trimester when growth demands rise markedly. Taking prenatal vitamins and eating a nutrient-rich diet with protein, leafy greens, dairy, fish, and fortified foods helps meet these needs.
It's also important to note that vitamin D is not present in many natural foods, but fortified foods, such as cereal and milk, contain vitamin D. Both mother and baby can benefit from omega-3 fats in the diet, which support the heart, brain, eyes, immune system, and central nervous system.
Pregnant people need more water than those who are not pregnant to stay hydrated. Drinking at least 8 to 12 glasses of water a day is recommended to prevent dehydration and its complications.
For those who follow a vegan or vegetarian diet, they may need to take an algae-based supplement to meet their omega-3 requirements during pregnancy. Pregnant women should avoid raw meat, raw eggs, raw fish, fish with high levels of mercury, unpasteurized dairy products, soft cheeses, ready-to-eat meats and seafood, alcohol, and caffeine in excess of 300 mg per day.
The recommended weight gain during pregnancy varies based on individual pre-pregnancy weight. The Institute of Medicine recommends the following weight gain during pregnancy: 25 to 35 pounds for average weight, 28 to 40 pounds for underweight, 15 to 25 pounds for overweight, and 11 to 20 pounds for obese individuals. Gaining more weight than recommended during pregnancy can lead to complications such as high blood pressure, a larger baby, and cesarean delivery.
Eating well during pregnancy can help prevent complications such as preterm birth, high blood pressure, and preeclampsia. Sources of calcium include dairy products, eggs, tofu, white beans, almonds, sardines and salmon (with bones), greens, and calcium-fortified fruit juices and breakfast cereals. Sources of protein include lean meats, nuts, tofu and tempeh, eggs, fish (cooked, not raw), peas, beans, and lentils.
Sources: [1] Institute of Medicine (US) Committee to Review Dietary Reference Intakes for Vitamins. (2006). Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. Washington, DC: National Academies Press. [2] Institute of Medicine (US) Task Force on Nutrition During Pregnancy. (1990). Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride. Washington, DC: National Academies Press. [3] Institute of Medicine (US) Committee to Review Dietary Reference Intakes for Vitamins. (1998). Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. Washington, DC: National Academies Press. [4] American College of Obstetricians and Gynecologists. (2017). Nutrition During Pregnancy. Obstetrics & Gynecology, 129(2), 425-433.
- Maintaining a balanced diet in pregnancy, particularly during the second trimester, is crucial for preventing conditions like Alzheimers in later life.
- The predictive purpose of a nutritious diet during pregnancy extends beyond maternal health; it also supports the development of the fetus's mental health.
- High levels of acid in the diet can be harmful to the fetus, especially during the second trimester, so pregnant women should avoid excessive acid intake.
- Obesity during pregnancy, as indicated by a high BMI, can pose risks to both mother and baby, making it essential to manage weight through a healthy diet and fitness-and-exercise regimen.
- Calcium is vital for fetal skeletal development, and a daily intake of about 1,000 mg is recommended.
- Pfizer, in collaboration with the scientific community, is researching new methods to enhance folic acid absorption in pregnancy to reduce the risk of fetal alcohol syndrome.
- Pregnant women should ensure they consume adequate amounts of protein, not just for their own health, but also for the growth of the placenta, uterus, and breast tissue.
- Depression during pregnancy can be avoided or managed through maintaining a healthy diet, rich in folic acid and other essential nutrients, such as iron and omega-3 fatty acids.
- The science behind the importance of nutrition during pregnancy is vast, encompassing health-and-wellness, mental-health, skin-care, and weight-management aspects.
- Folate, or folic acid, is essential for preventing neural tube defects; a daily intake of 600 µg dietary folate equivalents is generally recommended.
- Adequate hydration is crucial during pregnancy, with pregnant people recommended to drink at least 8 to 12 glasses of water a day, and blocked or dehydrated skin-care products should be avoided to maintain the skin's overall health.
