This is second trimester and you might have already started putting on weight. You become extra conscious now that you can see the tiny baby bump. These four weeks you need to concentrate on different vitamins and minerals and look into foods rich in these nutrients. You also need to concentrate on your weight and make sure that you are gaining it right.
How Much Weight Gain Is Ideal?
It is recommended to gain weight gradually and you may gain around 10kg to 12.5kg in these 9 months. If you think your weight is little different then do not try to gain or lose weight drastically yourself; instead take an expert advise. Remember that weight varies from woman to woman; so, just concentrate on healthy eating. Make sure to get healthy carbohydrates, proteins and sufficient fats (healthy fats), vitamins and minerals. So, this means you need to eat plenty of starchy foods, different types of vegetables which include green leafy vegetables, tubers, cruciferous vegetables, etc., plenty of fruits, dairy products,
Make sure to get healthy carbohydrates, proteins and sufficient fats (healthy fats), vitamins and minerals. So, this means you need to eat plenty of starchy foods, different types of vegetables which include green leafy vegetables, tubers, cruciferous vegetables, etc., plenty of fruits, dairy products, nuts and seeds.
Should I Eat Omega-3 Fatty Acids?
During 17th to 20th weeks of Pregnancy you need more of omega-3 fatty acids as these are essential for the development of your baby’s eyes and brain. The best source of omega-3 fatty acid is oily fish such as mackerel, sardines, herring, etc. These are also rich sources of protein, vitamins and minerals. Remember that you should not have them more than twice a week because they also contain chemicals and environmental pollutants such as PCBs and dioxins. Also, small fish are better than large fish as large fish contains more mercury when compared to small fish. Coming to vegetarians, you can have tofu, walnuts, milk and milk products, soya beans, green leafy vegetables, sesame seeds, etc. You can also try supplements derived from algae.
Remember that you should not have them more than twice a week because they also contain chemicals and environmental pollutants such as PCBs and dioxins. Also, small fish are better than large fish as large fish contains more mercury when compared to small fish. Coming to vegetarians, you can have tofu, walnuts, milk and milk products, soya beans, green leafy vegetables, sesame seeds, etc. You can also try supplements derived from algae.
Should I Eat Iodine?
By 14th week your baby’s thyroid gland forms and it starts producing the hormones as well. So, it needs iodine to function properly. Rich sources of iodine are fish, seaweed, shellfish, etc. You can try cooking different types of fish such as haddock, prawns, sardines, mackerel, salmon, etc. Now you know that fish is
Now you know that fish is rich source of both omega-3 fatty acids and iodine. If you eat non-veg then this makes it easy for you to get both of them these 4 weeks. But if you are a non-vegetarian, then try adding iodized salt to your diet or add dairy products like cheese, butter, yogurt, paneer, etc., vegetables like onions, mushrooms, spinach, etc. If you like having eggs then it’s a good news that these are also rich in iodine.
Breakfast
As always include whole cereal products to your breakfast like oats, multigrain bread or brown bread, etc. Prepare salads, oatmeal porridge with plenty of vegetables, oats in milk with cut fruits, yogurt with cucumber and carrots, etc. There are many healthy recipes you can try for your breakfast. Keep it light but full of nutrients. Try different types of sandwiches with vegetables and pulses.
Lunch
Like said before you need more omega-3 fatty acids which you need to get from this diet. Walnuts and avocados are good sources of these fatty acids and this salad provides all those nutrients you need. All you need are grapefruit, avocado, salad leaves, lemon juice, walnuts, ppasteurized feta cheese and pomegranate seeds.
Divide the grapefruit and slice the avocado; add some lemon juice to it and prepare the plate with salad leaves and these fruits. Add few walnuts and top with feta cheese and pomegranate seeds. You can also have it with crusty bread and do the dressing the way you like it.
Snack
You can have anything that gives you energy in your snack with a glass of milk. Here is a recipe for biscuits that will also provide you with good nutrients. You need caster sugar, egg yolk, white flour, dried cranberries, unsalted butter, orange zest, wholemeal flour and rolled porridge oats.
The main ingredients here are orange and oats; modify your recipe as per your taste. Preheat the oven to 190 degrees C; mix butter and sugar well till it turns light and fluffy. Beat an egg yolk and add orange zest. Mix few cranberries in it and stir in the flours. Make sure it doesn’t get sticky. Make small balls of this mixture and coat each of the balls with oats and cover them in a baking sheet; don’t forget to flatten them all like biscuits and bake them for 10 minutes. Leave them to cool down to room temperature and store them in a container.
Just a biscuit with a glass of milk will give good amount of energy. Other than these you can also try jambul smoothie, apple and date smoothie, whole wheat pasta with vegetables, fruit yogurt, etc.
Dinner
Your dinner will also be very nutritious and rich in omega-3 fatty acids and iodine. Salmon is rich in both these essential nutrients and pine nuts are rich in fibre, iron and magnesium. These two are the main ingredients of this recipe; you can modify it as per your taste but keep these two ingredients in your list. You need salmon fillets, lime juice, grated rind of lime, pine nuts, chopped parsley, chopped fresh lemongrass and cooking oil.
Preheat the oven to 180 degrees C and brush two pieces of foil with some cooking oil. Now keep a piece of salmon on a foil sheet and squeeze about half a lime juice over each piece. Sprinkle some lime zest over them and some lemongrass. Also add chopped parsley all over them and sprinkle some black pepper. Cover the pieces by closing the foil and bake it for 20 minutes.
Once you remove the pieces from the oven sprinkle some pine nuts over the salmon pieces and keep them back in the oven. Once the nuts turn brown, turn off the oven and remove the pieces again. You can have them with potatoes and steamed broccoli or beans. Also pour some cooking liquid over the entire dish if you want. You can also have it with some rice.
