When you’re pregnant, you don’t only have to watch out for your wellness, but also the present and future wellbeing of the tiny little person growing inside of you. One way you can do this is through your diet, especially in the second trimester as you will need about 300 additional calories in your diet every day, and there are certain ‘super foods’ that are great to include.
Firstly, beans such as chickpeas, lentils, black beans and Soya beans supply fibre, protein, iron, folate, calcium and zinc to you and your baby, so why not throw some in soups, salads, chilli and pasta dishes. Use lean ground beef in pasta sauces, tacos, as burgers, in stir-fry dishes and in chilli for an excellent source of protein, vitamins B6, B12 and niacin, as well as zinc and iron in highly absorbable forms. Some studies suggest that the choline that is concentrated in beef is good for brain development and peak cognitive powers.
Next, berries contain loads of carbohydrates, vitamin C, potassium, folate, fibre and fluid, and are easily added to wholegrain cereal, in smoothies made with yoghurt or milk, pancakes and salads. Enjoy broccoli for the folate, fibre, calcium, lutein, zeaxanthin, carotenoids you need to help maintain healthy vision, and potassium for fluid balance and to help maintain normal blood pressure. You don’t need to be told how easy it is to add cheese to any dish, but the benefits are paramount including bone wellness from concentrated amounts of calcium, phosphorous and magnesium, plus vitamin B12 and protein.
For all of the amino acids you and your baby need to thrive, as well as more than a dozen vitamins and minerals such as choline, lutein and zeaxanthin, try eggs. Some brands even supply omega-3 fats, which are suggested to aid brain development and vision in your baby. Milk is an excellent source of calcium, phosphorous and vitamin D for the bone wellness of your baby and you, as well as protein, vitamin A and B vitamins. Orange juice with added calcium also contains vitamin D, as well as hefty doses of vitamin C, potassium and folate. Natural low-fat yoghurt contains more calcium than milk, and also comes with protein, B vitamins and zinc. Natural yoghurt contains more calcium than milk. Use natural yoghurt to top cooked sweet potatoes, crunchy wholegrain cereal and fruit, or to make smoothies.
Try grilling or baking a pork fillet as it provides the B vitamins thiamin and niacin, vitamin B6, zinc, iron and choline, or salmon for the protein, B vitamins and the omega-3 fats that promote brain development and vision in babies. Sweet potatoes are packed with vitamin C, folate, fibre, carotenoids and potassium in large amounts, and can be baked or cooked and mashed with orange juice as side dishes, or roasted. Finally enriched wholegrains are fortified with folic acid and other B vitamins, iron and zinc, so switch to porridge, wholegrain breads brown rice, and popcorn or wholegrain crackers for snacks.
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