Written on 9 October 2020
In the 4th month of pregnancy, a balanced diet can be beneficial for the mother & her baby. Find out which foods to prioritize & which to stay away from.
Are you nearing your 4th month of Pregnancy? Then you are entering the second trimester pregnancy food chart
2nd trimester of your Pregnancy which is better than the 1st and last trimesters. However, you have to keep your food and drinking habits in check to keep your baby healthy and happy.
Here, we will talk about the various food ingredients you have to focus on to improve the baby’s health and provide them with abundant nutrients. You can even plan a diet chart for Pregnancy’s second trimester needs essentially. So, let’s start with the discussion.
Pregnancy’s fourth month is the most unpleasant time as the mother faces some difficult side-effects such as nausea, headaches, morning sickness, etc. therefore, having a second-trimester diet chart is a great way of controlling all your bodily issues like blood sugar levels, cholesterol levels, calorie count, etc.
Birthing a baby is the most difficult process because the mother’s body undergoes so many changes. Also, the baby grows visibly in size during this trimester so having a full and nutritious diet is a must.
Let us discuss some food habits that all pregnant mothers must inculcate in their diets.
Some important food habits that you can follow while constructing your 2nd-trimester diet chart include:
protein is a must for the baby as they are the primary source of cell generation during this time is the most. One must eat lots of chicken and fish. Tofu and quinoa are healthy alternatives for vegan people.
adding fibers like bread, brown rice, and even pasta can serve as great fiber options as they avoid digestive issues like constipation and hemorrhoids.
fruits are a great source of antioxidants, anti-inflammatory, and essential vitamins and minerals. They have high water and fiber content as well.
they are essential for the good bone health of the fetus.
minerals like iron, calcium, essential fatty acids, and proteins, can be derived from these nuts. Good nuts include pistachios, walnuts, fox nuts, raisins, and dates.
essential vitamins like vitamin C are present abundantly in vegetables with antioxidant properties. This is essential for the baby’s growth.
are a great source of proteins and essential amino acids.
meat is also a good protein option but should be eaten in controlled amounts.
omega 3 fatty acids, vitamin D, and proteins are present in fish that can contribute to the baby’s brain development. For brain development, the presence of DHA is a must which is found in fishes. However, the cooked form of fish is advised rather than raw ones since the raw fish can cause bacterial infections.
Avoiding certain food ingredients can do good for you. Therefore food items that you should avoid in your 2nd trimester food chart are:
uncooked meat is not a healthy option for anybody, so it must be avoided at all costs.
they can cause serious harm to the placenta of the baby.
there is a bacteria or possibility of a bacteria such as salmonella in the yolk of an egg. It could be dangerous for the baby, so it must be avoided.
swordfish or shark are filled with mercury which can be life-threatening for both the baby and the mother both.
is highly processed and filled with additives or preservatives. They are artificial in nature and can cause issues in a baby’s body development.
certain cheeses have molds that ferment them, which can cause hazards to a baby’s development. Babies develop antibodies after being born, so viruses and bacteria could cause some fatal issues.
add calories to your body and nothing else. Therefore, avoiding them is the most crucial fact.
Food items having high levels of sugar like candies or cookies can cause diabetic symptoms in the mother as well the baby.
can cause a high risk of the lower weight of the baby during birth. High Caffeine intake can even cause miscarriage.
I hope it goes without saying that Alcohol is bad for the baby since they do not know how to process the Alcohol. It could also lead to some development issues.
not only does it cause constipation, but it can also cause obesity and sometimes hemorrhoids.
Now, we are going to see what food you can inculcate in your daily meals to have a healthy and nutritious meal every day.
Breakfast – to keep a light and full breakfast, you can have some potatoes tossed in sesame seeds with whole wheat toast and a glass of fresh mango shake.
Snack – around noon, eat some fruits like grapes so that there is no long gap between meals.
Lunch - stick to your staple diet of mung bean dal, beans sabzi, onion paratha, and plain Curd.
Snack – instead of drinking coffee or tea, go for lemonade and corn chaat with very light spices.
Dinner – to keep dinner light, eat vegetable khichdi, papad, and some mint raita.
Breakfast – start your day with Besan ka chilla, dhaniya-pudina chutney, and Church which is also called Buttermilk.
Snack – do not keep so much time between meals, have an apple instead.
Lunch - You can always go for Soya curry, Tori Sabzi, and pomegranate Raita with chapati/rice for lunch.
Snack – since you’ve already had fruit, have some poha (flattened rice) mixed with vegetables and Coconut Water or Nariyal Pani.
Dinner – eat a healthy dinner of Masoor dal (red lentils soup), Tinda Sabzi (round gourd), ragi roti, and carrot and radish salad.
Breakfast – you can bring a twist to your breakfast with Daliya, which is broken wheat porridge. Add some nuts like walnuts and raisins to bring some texture. Drink some warm milk with it.
Snack – eat Sapodilla or Chiku.
Lunch – You can eat spicy chickpeas with Bhindi (okra) ki sabzi, Kulcha, and Curd.
Snack – add some nuts to your snacks such as walnuts and savor it with some aam Panna.
Dinner – mushrooms, and peas have a good amount of fiber and bitter gourd sabzi with chapati and rice.
Breakfast – mix it up with some grilled paneer sandwich and orange juice.
Snack – for your fruit supplement, have watermelon as it is rich in antioxidants.
Lunch – since you need some proteins from lentils, you can make mixed Dal with Brinjal sabzi and Cucumber raita.
Snack – Jal jeera makes for a refreshing drink for the mind and the digestive system. Have some cucumber and carrots as well cut in batons.
Dinner – soya chunks make a great curry dish and combine them with chapati or rice and Aloo methi (fenugreek) sabzi.
Breakfast – upma is an Indian breakfast delicacy that you can recreate with oats. Add beans and peanuts to increase their taste.
Snack – Papaya is a good substitute for sugar cravings and appetite satisfiers.
Lunch – Arshad daal is a staple, and you can pair beetroot sabzi and rice/chapati. Add some raita such as onion raita or cucumber raita.
Snack – Sattu is a great antioxidant. Drink sattu instead of any caffeine product.
Dinner - Have some Lauki-kofta curry and beans sabzi with missi roti.
Breakfast – you can make some Rava idli with coconut chutney and pair it with some coffee. We have added coffee only once a week to keep a healthy ratio.
Snack – gobble on some Kela or Banana.
Lunch – Paneer or cottage cheese is yet another great protein that you can pair with Palak or spinach and make a Palak paneer curry. Eat it with chapati and raita.
Snack – add some Makhanas (fox buts) to your diet for some strength, and drink warm almond milk.
Dinner – lobia is a black-eyed peas pulse that is very healthy for your baby. Pumpkin is also a great source of fibers and proteins. Pair the duo with some chapati; try avoiding rice at night.
Breakfast – as a celebratory Sunday breakfast, have some methi paratha with Lassi.
Snack – you can drink Mosambi juice as a good antioxidant alternative.
Rajma is a crowd favorite and a great taste-changer from the healthy week. Pair it with jeera rice and Cauliflower & peas sabzi.
Snack – take as much as dry fruits as possible such as almonds, raisins, fox nuts, and walnuts, and freshen up with a glass of lemonade.
Dinner – dinners should be light, so have some Moong dal, chapati/rice, and aloo and “hari pyaaz ki sabzi.”
This diet is a very healthy and nutritious diet for your baby that you can add as it has some of the most basic ingredients. You can find them easily around you and at low, reasonable prices.
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