Second Trimester Tips: Navigating the “Golden Period”

Your body is growing and going through a lot of changes! In this article, we’ll dive into all the tips and advice for navigating your second trimester so that you can enjoy a healthy pregnancy!

What should I eat?

It is best to strive for a well balanced diet. Try to include nutrients that fuel and nourish you and your baby!

Some key nutrients to focus on during this trimester are iron, vitamin A and D, calcium, and omega-3. These nutrients can have positive effects on the baby's growth, bone health and brain function. Foods like broccoli, spinach, salmon, nuts, carrots and yogurt can be great ways to include these vitamins into your diet.

Protein is also a key nutrient to this stage of pregnancy. Growing an awesome human takes work and strength! So focusing on some nutritious protein is always a good idea. Try to include a source of protein at each meal and snack. A few simple proteins ideas can be;

Poultry
Tofu or tempeh
Beans, such as black beans and chickpeas
Quinoa
Collagen powder or protein powder
Nuts or nut butters

How much to eat?

Your baby is growing more and more every day, so it is important to account for some of the energy they are taking from the foods you eat. It isn’t recommended to “eat for two” as you may have heard. Instead, focus on increasing your caloric intake by about 300-350 calories. This can mean larger portions at one meal or it can be as simple as adding a small meal or snack to your day. This could be

A slice of avocado toast
Greek yogurt with berries and granola
Apple with peanut butter and chocolate chips
Adding protein powder to full fat milk

Staying hydrated

Keeping yourself hydrated is important, especially during pregnancy. Your body needs more water to perform several necessary functions for your pregnancy, such as making amniotic fluid, building new tissue, producing extra blood volume, and flushing out wastes and toxins. Strive for about 100 oz. of fluids a day. Fluids don’t have to be just water; they can include milk, no sugar added juice, sparkling water, tea. Some foods can also keep you hydrated; think of your fruits and vegetables!

If you’re rarely feeling thirsty and your urine is colorless or light yellow, you’re on the right track!

Staying active

Exercising during pregnancy has many physical and mental benefits! Staying active can help your muscles stay in shape and prepare for labor and delivery. It can also help reduce constipation, help you feel and sleep better, and prevent excess weight gain.

The most important thing to keep in mind is safety and making sure you and your baby are healthy. Before you begin any exercise program or activity, consult with your health care provider and get the OK. Pregnant women should do at least 150 minutes of exercise a week and it’s best to spread this activity throughout the week. Low impact exercises such as walking, yoga, and swimming are all great options!

As important it is to stay active, make sure to pay attention to your body. If something feels wrong or you’re experiencing any pain/discomfort, stop exercising and contact your healthcare provider.

Choose an activity you like and make it fun! Have your partner or a friend join you. Start small and work your way up so that you can enjoy a healthy pregnancy!

Gaining weight

You may be noticing more weight gain during this stage of pregnancy and that is totally normal! Your baby starts growing a lot faster during these months. Body changes can be scary, but have faith in your body and trust that it’s doing what it needs to do! Focus on nutrient dense foods to nourish you and your baby, pay attention to hunger and fullness cues, and avoid skipping meals. It may help to find some clothes that are comfortable to help make sure you are your comfiest and most confident self!

We are here for you

Athena’s bump is a great resource for all things baby nutrition. Find resources here to support and educate yourself throughout your pregnancy. Family and friends are also great resources for support. Remember to give yourself grace and take it one meal at a time. And remember, you and your baby belong here!

Resources

Centers for Disease Control and Prevention. (2022, June 3). Healthy pregnant or postpartum women. Centers for Disease Control and Prevention. Retrieved September 11, 2022, from https://www.cdc.gov/physicalactivity/basics/pregnancy/index.htm