Congratulations! You made it to the second trimester of pregnancy. You can take a deep breath and relax. you are hopefully coming out of the fog of exhaustion and morning sickness. Some women will continue to be sick throughout pregnancy, but the worst should be over. Most women feel the best and most energized in the second trimester. If this sounds like you, get moving. Take advantage of the times you feel great to get in some exercise to help you gain weight healthfully.
How much weight should I gain during first trimester of pregnancy?
You should increase your calories by an extra 340 per day in the second trimester to support your baby’s growth and development.
Don’t live by “eating for two” rather rephrase it like “Eat right for the two “
The saying ‘eating for two’ actually means that you need to increase the quality of your diet as opposed to the quantity. It is important for you and your baby to eat healthily during your pregnancy to ensure that you both receive the nutrients that you need and also gain the appropriate amount of weight.
The Institute of Medicine recommend the following weight gain:
- 25 to 35 pounds if average weight (BMI of 18.5 to 24.9)
- 28 to 40 pounds if underweight (BMI of 18.5 or less)
- 15 to 25 pounds if overweight (BMI of 25.0 to 29.9)
- 11 to 20 pounds if obese (BMI of 30.0 or more)
Those who were an average weight at the beginning of their pregnancy will typically gain 1 to 2 pounds per week in the second trimester. Gaining more weight than recommended increases the risk of complications, such as high blood pressure, a larger baby, and cesarean delivery.
The following foods are beneficial to your health and fetal development during pregnancy:
- Vegetables: carrots, sweet potatoes, pumpkin, spinach, cooked greens, tomatoes and red sweet peppers (for vitamin A and potassium)
- Fruits: cantaloupe, honeydew, mangoes, prunes, bananas, apricots, oranges, and red or pink grapefruit (for potassium)
- Dairy: fat-free or low-fat yogurt, skim or 1% milk, soymilk (for calcium, potassium, vitamins A and D)
- Grains: ready-to-eat cereals/cooked cereals (for iron and folic acid)
- Proteins: beans and peas; nuts and seeds; lean beef, lamb and pork; salmon, trout, herring, sardines
Foods to Avoid During Pregnancy
Avoid eating the following foods during pregnancy:
- Unpasteurized milk and foods made with unpasteurized milk
- Raw and undercooked seafood, eggs and meat. Do not eat sushi made with raw fish (cooked sushi is safe).
- Refrigerated meat spreads
- Refrigerated smoked seafood