2 Months Pregnant: Diet, Exercise, and More

As you embark on the journey of pregnancy, it’s crucial to prioritise your health and well-being, along with that of your growing baby. Among the key aspects of a healthy pregnancy are exercise, diet, and other essential practices. In this comprehensive guide, we will explore these topics in-depth, providing valuable insights and recommendations for those who are 2 months pregnant. 

You will get an insight into safe and effective exercise routines, a balanced and nutritious diet as well as other important practices to support a healthy and successful pregnancy at this stage.

Diet and Nutrition for 2 Months Pregnant Women

For a  2 months pregnant woman, morning sickness is very prevalent. You will feel uneasy and at times may develop an aversion to food. But the pregnancy food in the first trimester supports the healthy development of your baby. Even though you feel pukish at the thought of eating food, you should manage to eat some healthy food. Incorporate foods with maximum nutrients that are vital for the baby’s development. 

Here are some choices for healthy food for pregnancy that are essential for the growth and development of your baby.

1. Iron 

Iron is crucial for a healthy pregnancy diet as it helps in the formation of haemoglobin, which carries oxygen to the tissues and foetus, and also in the development of the placenta. Pregnant women need more iron to support increased blood volume and foetal growth. Iron-rich foods such as red meat, poultry, seafood, beans, lentils, leafy greens, fortified cereals, and whole grains are recommended. Adequate iron intake can also help alleviate morning sickness.

2. Calcium

Calcium is essential for pregnant women, especially those who are 2 months pregnant, as it is important for the development of the foetal skeleton and teeth, and for maintaining the mother’s bone health. A healthy pregnancy diet should include calcium as it helps the foetus’s heart, nerves, and muscles develop properly. 

If the diet lacks calcium, the foetus will draw it from the mother’s bones, leading to bone density loss and increased osteoporosis risk later in life. Calcium-rich foods such as milk, cheese, yoghurt, leafy greens, almonds, tofu, and canned salmon with bones are recommended.

3. Folic Acid

Folic acid, also known as vitamin B9, is an essential nutrient for 2 months pregnant women and the ones who are trying to conceive. During the first few weeks of pregnancy, folic acid plays a critical role in the development of the neural tube, which eventually becomes the baby’s brain and spinal cord. Getting enough folic acid with a pregnancy diet is important to reduce the risk of neural tube defects in the baby, such as spina bifida, which can cause lifelong disability.

Healthy food for pregnancy includes folic acid-rich foods like leafy green vegetables, such as spinach, kale, and collard greens, asparagus, broccoli, citrus fruits such as grapefruit and oranges, avocado, bean, lentils, and peas, brussels sprouts, corn, and beets. 

4. Proteins

Food for pregnant women should be well-planned and should contain all the nutrients required to ensure proper growth and development of the foetus as well as the health of the mother. A pregnancy diet rich in proteins is necessary to meet the body’s demand for protein. Enhanced protein intake is essential at this stage of pregnancy to support the growth and development of the placenta, uterus, and foetus. 

Food for pregnant women should comprise chicken, eggs, milk, fish, and lentils to provide the necessary protein required by the body. A minimum of 75 gms of protein is required at this stage.

5. Zinc

Zinc is an essential nutrient that plays a crucial role in the growth and development of a foetus during pregnancy. Zinc is also important for the mother’s health during pregnancy, as it supports a healthy pregnancy and can help reduce the risk of complications such as preterm birth. Chicken, fish, vegetables, and beans should be a part of the pregnancy food to derive the required zinc.

6. Fibre

Fibre is essential for 2 months pregnant women for proper digestion and to prevent constipation. A fibre-rich diet made up of vegetables like carrots, cabbage, cereals, etc is highly recommended at this stage of pregnancy. 

Fruits to eat during pregnancy to get the required roughage are oranges and bananas. These will help maintain blood pressure levels while preventing constipation during pregnancy. The recommended daily intake of fibre during the first trimester of pregnancy is 28 gms.

7. Fat

A pregnancy diet should contain healthy fats like ghee and cream to support the development of the eyes, placenta, brain, and tissues. Including good fats in healthy proportions will benefit the overall growth of the baby.

Exercise for 2 Months Pregnant Women

Although pregnancy can be a challenging time due to the physical changes that occur, it is important for both the mother and baby to maintain good health and fitness. In addition to a nutritious pregnancy diet, regular exercise is particularly important during the early stages of pregnancy. Despite experiencing fatigue and nausea, women should strive to engage in physical activity, as it can alleviate some of the discomfort caused by hormonal changes, such as dizziness, shortness of breath, cramps, and frequent urination.

Fortunately, exercise during the first trimester is safe and can provide relief from these symptoms. Women should focus on exercises that promote flexibility, strength, and endurance such as yoga, squats, pelvic tilts, lunges, swimming, brisk walking, and other similar activities.

Other Aspects 2 Months Pregnant Women Should Consider

2 months pregnant women should consider several other aspects besides diet and exercise:

• A regular check-up with a gynaecologist to monitor the health of both the mother and the baby.
• Get plenty of rest and take time to relax and de-stress. This is because the first trimester of pregnancy can be exhausting.
• Avoid smoking, alcohol, and drugs during pregnancy as these substances harm the developing foetus and enhance the risk of birth defects and other complications.
• Avoiding foods that trigger nausea as morning sickness is a common symptom at this stage of pregnancy.
• Taking care of mental health is equally important as physical health as you go through hormonal changes. Seek help from a therapist if you are feeling anxious or depressed.
• Avoid activities that involve the risk of falling which could be harmful to the developing foetus.

Conclusion

2 months pregnant women should understand that this stage is an important time for both the mother and the growing baby. Planning a healthy pregnancy diet that provides all the nutrients like calcium, folic acid, iron, zinc, healthy fats, proteins, and fibre is essential for the proper development of the baby as well as to prevent preterm births and other complications. 

Exercise is equally important to maintain a healthy weight, reduce stress, improve sleep quality and reduce some symptoms like fatigue, cramps, dizziness, shortness of breath, etc. Indulge in low-impact activities like prenatal yoga, walking, swimming, etc.

Besides this, you should also consider other things like avoiding harmful substances, managing morning sickness, and prioritising emotional well-being for a healthy pregnancy and healthy baby.