2nd Trimester pregnancy nutrition
Last week we covered nutrition in the first part of your pregnancy, commonly known as the 1st trimester. Today we’re going to look at what you should be eating during your 2nd trimester. Trimester 2 is classed as 13 weeks to 28 weeks of your pregnancy. By this point many women start to feel less nauseous and have more energy, although this isn’t the case for everyone.
Many of the food aversions you may have had during early pregnancy should now have dissipated and its an ideal time to go about correcting any deficiencies that may have arisen during that time. Paleo is one of the most nutrient dense “diets” you can eat and hopefully all those super nutrients you missed out on in previous weeks are now sounding appealing again. Now is the point where you can focus on eating a diet rich in good quality meat, fish, a variety of vegetables and fruits and moderate amounts of nuts and seeds. If you find that your gut tolerates dairy then some high fat yoghurt, milk, and cheese is great for you too!
Some important micronutrients for this stage of pregnancy are –
Choline (found in egg yolks)
Omega 3 DHA (found in krill oil, fish)
Calcium (found in grass fed dairy, sardines, kale, rainbow chard, nuts)
Vitamin K (found in grassed butter, egg yolks and fermented foods)
Vitamin A (found in sweet potatoes, butternut squash, apricots)
But what about your macro nutrients – protein, fats and carbs? The ideal ratio of macronutrients during this middle part of pregnancy is 20% protein, 30% carbs and 50% fat.
This ratio is recommended by “The modern paleo midwife’ due to your bodies increasing resistance to insulin as the babies glucose demand steadily rises which helps the nervous systems develop. Carbohydrates for the mother are an essential part of a healthy pregnancy and I wouldn’t advise less than 100/150g of carbs per day. You can get your carbs in with plenty of root vegetables, white rice, potatoes (sweet and white) and oats.
If you’re already following the paleo diet then pregnancy shouldn’t require a major overhaul, just a few tweaks here and there. As long as you’re getting enough calories and nutrients paleo can make for a perfectly healthy pregnancy.