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IMPORTANT FOOD TO EAT IN 2 MONTH OF PREGNANCY.(TRIMESTER)
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1. Iron : Another nutrient that should be part of your diet is Iron.During pregnancy ,more iron is needed to supply the growing fetus & placenta to increase the maternal red cell mass.Also it is mandatory for healthy blood supply.In 1st week of pregnancy of second month eat food which are rich in Iron such as fruits,dry fruits,vegetables such as spinach,fenugreek and beetroot,chicken & fish.
2.Folic Acid : Folic acis serves the purpose of Vitamin B A daily folic acid supplement of 5 mg is recommended to a woman who is trying to conceive as well as to a pregnant woman in her first trimester. Folic acid helps protect the unborn baby from developing neural tube defects. Green leafy vegetables, eggs, fruits, dry fruits and nuts (almonds and walnuts), pulses and lentils are all rich natural supplements of folic acid for a pregnant woman.
3.Protein : Protein is also necessary for the growth of the mother’s uterus and breasts.
Good sources of protein include:
- lean meats
- nuts
- tofu and tempeh
- eggs
- fish (cooked, not raw)
- peas, beans, and lentils
4.Calcium: Calcium is an important mineral for a pregnant woman, especially in the second month of her pregnancy. About 1000 mg intake of calcium is imperative during pregnancy. As the bones of the foetus ossify at this stage, the body needs calcium. And if the body is not supplied with the required amount of calcium, it will be extracted from existing reserves, thus increasing the chances of osteoporosis. To meet your requirements of calcium, you can eat vegetables like turnip, cabbage, and leafy vegetables as they are all an excellent source of calcium.
Calcium-rich foods include:
- dairy (milk, yogurt, pasteurized cheese)
- eggs
- tofu
- white beans
- almonds
- sardines and salmon (with bones)
- greens, such as kale, broccoli, and turnip greens
- calcium-fortified fruit juices and breakfast cereals
5.Vitamin D
Vitamin D helps build a developing baby’s bones and teeth. The recommended intake during pregnancy is 600 International Units (IU) a day.
The body can make vitamin D from the sun, which allows many people to meet some of their needs. However, estimates suggest that more than 40 percent of the adult population in the United States have vitamin D deficiency due to lack of sun exposure and other factors.
Vitamin D is not present in lots of natural foods, but fortified foods, such as cereal and milk, contain vitamin D.
Food sources of vitamin D include:
- fatty fish, such as salmon, fresh tuna, and mackerel
- fish liver oils
- beef liver
- cheese
- egg yolks
- UV-exposed mushrooms
- fortified juices and other drinks
- Vitamin D supplements are also available and can be important for people who do not live in a sunny climate.
6.Omega-3 fatty acids.
Both mother and baby can benefit from omega-3 fats in the diet. These essential fatty acids support the heart, brain, eyes, immune system, and central nervous system. Omega-3 may prevent early delivery, lower the risk of developing preeclampsia, and decrease the likelihood of postpartum depression.
An adequate daily intake of omega-3 fats during pregnancy is 1.4 g. Omega-3 fatty acids are present in:
oily fish, including salmon, mackerel, fresh tuna, herring, and sardines
fish oil
flaxseeds
chia seeds
Seeds contain a form of omega-3 that the body needs to convert before it can use it. How well the body can do this varies from person to person.
Vegans and vegetarians may need to take an algae-based supplement to meet their omega-3 requirements during pregnancy.
7.Fluids :
Pregnant people need more water than those who are not pregnant to stay hydrated. Water helps form the placenta and the amniotic sac. Dehydration during pregnancy can contribute to complications, such as neural tube defects and reduced breast milk production.
Anyone who is pregnant should drink at least 8 to 12 glasses of water a day to prevent dehydration and its complications.
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