What To Eat And Avoid?

Your 2nd month pregnancy diet should include the essential prenatal nutrition. The foods you eat during this crucial stage should help in the healthy growth and development of the baby. Besides, your meals should provide you with the energy to help manage your pregnancy symptoms.

Read on as we provide you with some information to help you plan your diet in your second month, including the foods you should stay away from.

Foods To Include In The Second Month Of Pregnancy

Here are the essential foods that you must include in your diet during the second month of pregnancy:

1. Calcium is an important nutrient for developing strong bones, teeth, and muscles in the fetus. It is also essential for the proper functioning of the fetal heart and nerves. Foods to include:

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• Cheese
• Milk
• Yogurt
• Broccoli
• Tofu
• Kale
• Nuts.

Quick fact

Calcium fortified soya milk is a good option for lactose intolerant (who can’t consume milk) pregnant women as each cup contains 200 to 400 mg of calcium (12).

2. Folic acid is essential to prevent neural tube defects in the baby and also helps in blood formation. Foods include (1):

• Green leafy vegetables
• Avocado
• Legumes
• Lentils
• Orange juice
• Fortified bread
• Beans
• Cereals

3. Iron-rich foods are essential for improving the hemoglobin levels to meet the blood required by the placenta and the fetus. Foods include:

• Leafy green vegetables
• Jaggery
• Clams
• Lean meat
• Beef
• Seafood
• Cereal
• Bread
• Pasta
• Nuts
• Beans
• Dried fruits

Did you know?

Vitamin C rich foods such as tomatoes, citrus fruits and red, yellow and orange peppers can improve the absorption of non-heme iron (present in plant sources) (13).

4. Fiber-rich foods help alleviate constipation and promote smooth bowel movement during pregnancy. Foods include:

• Oats
• Whole grain bread
• Legumes
• Fruits
• Vegetables including sweet potatoes

5. Iodine is necessary for the fetal brain and nerve development. Foods include:

• Cheese
• Milk
• Fish
• Fortified bread and cereal
• Iodized salt
• Yogurt

6. Proteinis essential for fetal tissue development and also helps in repairing the breast and uterine muscles.

The foods include:

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• Fish
• Lean meat
• Dairy
• Eggs
• Legumes
• Seeds
• Nuts

7. Vitamin B12

is essential for cell division and folate metabolism during pregnancy (2). Foods include (3):

• Meat
• Fish
• Eggs
• Poultry
• Milk and milk products

8. Vitamin D

is essential for the skeletal development of the fetus. Foods include:

• Vitamin D fortified milk
• Salmon
• Tuna
• Mackerel
• Eggs
• Mushrooms
• Cereals

Quick fact

Vitamin D can be obtained from sun exposure. However, dark skin pigmentation, clothing that covers most of the skin, living in areas with less sunshine, the season, environmental pollution, and use of sunscreen may limit its production (14).

9. Vitamin C is essential for the teeth and bone development in the baby and is present in fruits and vegetables. Include foods like:

• Yellow and red color bell peppers
• Cabbage
• Broccoli
• Strawberries
• Citrus
• Brussels sprouts

10.Omega-3 fatty acids

are healthy fats that are vitally important for the development of the fetal brain and retina. Include foods like:

11. Carbohydrates

in any form, whether simple or complex carbohydrates, are the primary source of energy to the body. Include foods like:

• Whole grains
• Muffins
• Yogurt
• Bread

12.Minerals

such as copper, zinc, magnesium, and selenium aid in pregnancy complications like poor fetal development. Include foods like:

• Spinach
• Nuts and seeds
• Legumes
• Seafood consisting of low-mercury fish

Recommended daily intake of nutrients during pregnancy

(4)

While having healthy food, you should also abstain from eating certain foods that could harm you and your baby.

Foods To Avoid In The Second Month Of Pregnancy

Here are some foods that you must avoid during the second month:

• Avoid undercooked meat and poultry.

• Do not eat raw eggs as they may contain salmonella.

• Avoid soft cheeses like brie, ricotta, Camembert, blue cheese, and feta (7).
  

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• Raw bean sprouts, pre-prepared pâté, sandwich meats, and salads must be avoided as they may contain listeria bacteria.

• Avoid unpasteurized juice, cider, and milk as they may contain E.coli or listeria bacteria (1).

• Avoid swordfish, shark, tilefish, and king mackerel as they contain a high level of mercury. Also avoid fish like freshwater salmon, bass, bluefish, trout, pike, and walleye that contain high levels of PCB (polychlorinated biphenyls) (8).

• Avoid luncheon meat and cold hotdogs as they may contain listeria.

• Do not eat raw fish like sushi and sashimi.

• Avoid consumption of alcohol as it may affect fetal growth.

• Avoid too much caffeine as it can lead to miscarriage (9).

• Avoid fruits like pineapple and raw papaya, which are known to induce contractions (10).

• Limit the intake of foods such as pastries, cakes, pies, processed meats, pizza, commercial burgers, dark chocolates and fried foods that contain high saturated fats.

• Limit the intake of sweets, energy drinks, and carbonated drinks that contain added sugar.

• Limit the consumption of caffeine to not more than 200-300m or 2-3 cups of coffee a day (11), as it can cause miscarriage. Consuming one to two cups of herbal tea in a day is considered a safe option.

Read on for some more useful tips to follow in the second month of pregnancy.

Second-Month Pregnancy Diet Tips

Here are some diet tips to follow during the second month of pregnancy:

• Do not skip a meal or starve yourself.

• Avoid oily and spicy food as it can aggravate heartburn.

• If you have morning sickness, then munch on crackers.

• Abstain from street food.

• Make sure to clean the fruits and vegetable properly before consuming them.
  

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Infographic: Foods To Include And Avoid In The Second Month Of Pregnancy

Eating a healthy and balanced diet during pregnancy is always important during the first trimester. During this time, consuming a variety of fruits, vegetables, whole grains, and lean proteins is recommended. The following infographic contains a list of foods to include and avoid during this period for reference. Read on!

Illustration: Momjunction Design Team

Image: Stable Diffusion/MomJunction Design Team

Eating well during your first trimester is essential for a healthy pregnancy. Learn how to make nutritious meals and snacks to nourish your body and baby.

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