Healthy Recipes For The Second Trimester Of Pregnancy
After the fourth month, the discomfort becomes more intense and, therefore, the needs of our body also change. The baby is growing and we must offer him the right nutrients so that he does it in the best way. You can draw on these healthy recipes for the second trimester of pregnancy if you don’t know how to incorporate the right foods.
By the second trimester, a pregnant woman should incorporate an average of 2,200 calories per day. Of course, this will also depend on the woman’s particularities, such as her weight and nutritional status, and on those of the baby, if she requires any specific care.
On the other hand, it should also be taken into account that eating a balanced and varied diet will allow women to reduce symptoms such as dizziness, vomiting and headaches, among others. The digestion process is optimized and the body is given the tools to cope with the discomforts of this phase.
4 healthy recipes for the second trimester of pregnancy
During pregnancy, the woman should try to consume foods that provide protein, vitamins and minerals. Of the latter, zinc, calcium and iron stand out in terms of importance.
Likewise, it is essential to reduce – but not eliminate – the intake of simple sugars, whose effects are not good for the baby. Logically, it is necessary to stop all kinds of unhealthy habits, such as tobacco or the consumption of alcohol or drugs.
If you are not very shower in the kitchen or if you have run out of ideas, do not worry. Here we offer you 4 healthy recipes for the second trimester of pregnancy that are simple and nutritious.
Chard gratin
Swiss chard is characterized by being vegetables rich in vitamins and iron. This last mineral will cover the needs of the mother, preventing the appearance of possible anemia. Although vegetable iron does not have the same bioavailability as that from animals, the vitamin C content of chard is capable of enhancing its absorption. This is indicated by an investigation published in the magazine Food & Function.
Ingredients:
- 1 bunch of Swiss chard.
- 50 grams of grated cheese.
- 1 clove garlic.
- Oil.
- Salt and pepper.
- 2 oranges
- Mushrooms.
preparation:
- Wash, cut and cook the chard leaves in salted water. Remove when tender.
- Sauté with the minced garlic and place in a bowl.
- Add the oranges cut into wedges, the sliced mushrooms and the cheese.
- Baked gratin.
It is one of the most recommended healthy recipes for the second trimester of pregnancy. Swiss chard, like other vegetables and also oranges, contains a significant amount of folic acid, essential in pregnancy for many reasons.
Salmon sandwich
This recipe is rich and healthy. However, you should not use it excessively. Once a week would be more than enough. The main reason is that salmon can contain high amounts of mercury in its composition, which crosses the placenta and reaches the baby. Some studies published in the current scientific literature defend that exposure to this heavy metal during pregnancy could cause malformations or delays in growth. However, there is some disagreement in this regard.
Ingredients:
- Wholemeal bread.
- Mozarella cheese.
- Kale or spinach leaves.
- Tomato.
- Salmon burger.
- Low-fat cream cheese.
preparation:
- Toast two slices of bread and spread low-fat cream cheese on both.
- Put the salmon burger (preferably grilled or roasted).
- Add sliced tomato and, if you like, kale, coriander or lettuce leaves.
The benefits of this recipe are many: whole wheat bread provides fiber; salmon contains omega 3 fatty acids, essential for the growth of the baby; cheese provides the calcium fix and, finally, vegetables offer vitamins and iron.
Avocado salad with chicken
Ingredients:
- 1 ripe avocado.
- Lemon juice.
- 2 tablespoons of dried fruit.
- 1 lettuce.
- 100 grams of cooked chicken cut into strips.
- ¼ cucumber cubed.
- 4 mini tomatoes cut in half.
- 1 tablespoon of olive oil.
- 1 tablespoon of vinegar.
- 2 tablespoons of apple juice.
- 1 sprig of fresh thyme.
- Pepper.
preparation:
- Peel the avocado and cut it into thick slices.
- Arrange them on a plate and sprinkle with lemon juice.
- Wash the lettuce and place it in a bowl ripped into large chunks.
- Add the chicken, the cucumber cut into cubes and the mini tomatoes cut in half.
- Put the avocado on the salad and sprinkle the dried fruit on top.
For the dressing:
- Put oil, vinegar, apple juice, thyme and pepper in a jar.
- Shake it up and pour it over the salad.
Green cream
Ingredients:
- 100 grams of green beans.
- 1 zucchini.
- 2 slices of cheese.
- 1 handful of peas.
- Salt.
- 1 potato
preparation:
- Wash, peel and cut the vegetables.
- Cook the potatoes and beans in a pot with water.
- After a few minutes, add the zucchini and peas.
- Salt to taste.
- Remove when the vegetables are tender.
- Blend together with the cheese slices.
Prepare these healthy recipes during the second trimester of pregnancy
As you will see, all these healthy recipes for the second trimester of pregnancy are simple and very varied. Food is the fuel for the mother and also for the baby on the way.
Therefore, it is essential to ensure that it is of the best possible quality and that there is no need to cover in terms of nutrients.
