As the pregnancy progresses, you may notice a change in your food choices, mood and diet. Some women may find out they are pregnant during this month while others may need to see a doctor for a routine checkup and to talk about symptoms. Either way, you need to start making a plan that includes exercise in your daily routine and begin introducing fruits and vegetables that will help your baby grow. It is important to include the necessary prenatal nourishment in your diet starting from the second month of pregnancy. Your meals should support the baby’s healthy growth and development during this critical period. Moreover, healthy meals give you energy to manage the pregnancy symptoms.
Foods to Include in the Second Month of Pregnancy Diet
1. Minerals: Minerals like copper, zinc, magnesium, and selenium aid in pregnancy complications like poor foetal development. Include foods like spinach, nuts and seeds and seafood consisting of low-mercury fish.
2. Folic acid: It is essential to prevent neural tube defects in babies and helps in blood formation. You can include foods like green leafy vegetables, avocado, lentils, orange juice, beans and cereals.
3. Fibre: Include fibre-rich foods to help alleviate constipation and promote smooth bowel movement during pregnancy. Add oats, whole grain bread, and fruits and vegetables, including sweet potatoes.
4. Protein: Adding protein to your diet can help with foetal tissue development and also help repair the breast and uterine muscles. The foods include fish, lean meat, dairy, eggs, legumes, seeds, and nuts.
5. Vitamin B12: Vitamin B12 is essential for cell division and folate metabolism during pregnancy. Foods include meat, fish, eggs, poultry and milk and milk products.
6. Vitamin D: It is essential for the skeletal development of the foetus. foods include Vitamin D fortified milk, salmon, tuna, eggs, mushrooms and cereals.
7. Iodine: Add iodine as it is necessary for the foetal brain and nerve development. cheese, milk, fish, fortified bread and cereal, iodized salt and yogurt are rich in iodine.
8. Vitamin C: It is essential for the teeth and bone development in the baby and is present in fruits and vegetables like yellow and red colour bell peppers, cabbage, broccoli, strawberries, all citrus fruits, and brussels sprouts.
9. Omega-3 fatty acids: are healthy fats that are vitally important for the development of the foetal brain and retina. Fish, fish oil and flaxseed have Omega-3 fatty acids.
10. Calcium: It is an important nutrient for developing strong bones, teeth, and muscles in the foetus. It also helps in the proper functioning of the heart and nerves of the foetus. Include cheese, milk, yoghurt, nuts, tofu, and broccoli to get calcium.
11. Carbohydrates: Carbohydrates in any form, whether simple or complex carbohydrates are the body’s primary energy source. Include foods like whole grains, muffins, yogurt and bread.
12. Iron: Food items rich in iron are essential for improving the haemoglobin levels to meet the placenta and the foetus’s blood requirements. Foods include leafy green vegetables, jaggery, seafood, cereal, bread, Pasta, nuts, beans and dried fruits.
Pregnancy Diet Tips for the Second Month
Here is a list of dos and don’ts in the second month of pregnancy diet:
- Being active and drinking plenty of water will help you manage your discomfort better.
- To ensure your body gets enough vital and optimal protein, vitamins, and minerals, you should consume fresh fruits and vegetables.
- You should eat every two to three hours, in little portions. It can be quite beneficial for nausea and vomiting.
- Eat nothing raw or undercooked, even junk food, as these might trigger food poisoning. Thus, it is advised to eat meals prepared at home.
- Since alcohol could hinder the baby’s growth and development, you should abstain from drinking.
- At your initial appointment, you should inform your doctor if you are taking any medications for blood pressure, thyroid, or diabetes.
- Avoid eating raw eggs and undercooked meat.
- Avoid soft cheeses such as feta, blue cheese, Camembert, ricotta, and brie.
- Restrict your use of sugar-filled beverages, energy drinks, and carbonated sodas.
- Limit the intake of caffeine as it can lead to miscarriage. Limit your daily intake to no more than 200–300 mg or 2-3 cups of coffee. Having one or two cups of herbal tea daily is a better and safer option.
- Avoid foods that cause contractions, such as raw papaya and pineapple.
- Restrict your consumption of fried foods, cakes, pies, pastries, pizza, processed meats, commercial burgers, and dark chocolate that contain high amounts of saturated fats.
- Prior to eating, make sure the fruits and vegetables are thoroughly cleaned.
Exercises in the Second Month of Pregnancy
Exercise does not harm your baby. Evidence shows active women are less likely to experience problems in later pregnancy and labour. Also, the more active and fit you are during pregnancy, the easier it will be for you to adapt to your changing shape and weight gain. It will also help you cope with labour. Keep up your normal daily physical activity or exercise (sport, running, yoga, dancing, or even walking to the shops and back) for as long as you feel comfortable.
Exercise Tips for Pregnant Women:
- Warming up and cooling down before and after exercise is essential.
- Try to be active daily; even 30 minutes of walking is enough.
- Avoid intense exercise in hot weather.
- Drink lots of water and other fluids while exercising.
- If you attend exercise classes, ensure your instructor is qualified and aware of your pregnancy.
- Avoid activities that put you in danger of falling, such as gymnastics, ice hockey, horseback riding, cycling and skiing.
- You can indulge in lightweight exercises and prenatal yoga if everything in scans and tests seems healthy.
- If everything in scans and testing seems healthy, you can engage in lightweight activities and pregnant yoga.
- Vigorous exercise should be avoided while pregnant as it may be hazardous to the developing baby.
- Do not start doing intense exercises immediately if you were not active before becoming pregnant.
- Take a break if you find yourself out of breath; you’re probably working out too hard.
Conclusion
Women who are two months pregnant should be aware that this is a critical period for both the developing baby and the mother. Preparing a nutritious pregnancy diet that offers all the nutrients, including calcium, folic acid, iron, zinc, healthy fats, proteins, and fibre, is crucial for the baby’s healthy growth and to avert issues such as premature deliveries. Maintaining a healthy weight, lowering stress, enhancing sleep quality, and treating symptoms like exhaustion, cramps, lightheadedness, dyspnea, etc. depend on exercise and a healthy diet. Enjoy low-impact exercises such as swimming, walking, yoga, etc.
In addition, for a successful pregnancy and healthy child, you should consider avoiding dangerous substances, treating morning sickness, and prioritising your emotional well-being.
