Pregnancy nutrition 2
By now the feelings of nausea should have started to ease off and vomiting should be a thing of the past. You will probably start to develop more of an appetite as the baby is growing but may start to feel tired as times – particularly when the kicking and moving around begins! By the end of this trimester, as the baby gets bigger you could also start to experience some changes in your bowel habits. The good news is that fibre and water can help!
Eating for you and your baby (Pregnancy Nutrition)
You could continue to make sure you have enough iron in your diet to help stave off iron deficiency which is quite common later in pregnancy (and after birth). Making sure you have enough iron in your diet can also help to stave off feelings of tiredness and fatigue which may crop up in these stages [cross ref to bar?].
Vitamin D is another nutrient that is needed for the babies bone development. It is important to get this from fortified foods and your supplement (ideally 10µg per day) as it’s difficult to get the amounts needed from the diet alone and sunlight (another source of vitamin D) is a rare occasion in the UK!
Why hidden fibre helps
The combined effects of the baby pressing down on the bowel and production of the hormone progesterone can cause constipation. Progesterone relaxes the body to help accomodate the growing baby but also relaxes the bowel muscles causing food to take longer to pass through the body. Fibre can help to prevent constipation by helping to ease the passage of food through the digestive system.
Dried fruits, wholegrains and oats are good sources of fibre. Mumkind® healthy hydration water, super snacking bar and Night night baby are also a good source of tasty fibre.
The importance of hydration
As mentioned earlier, water is needed to produce amniotic fluid which cushions the baby and to support the increase in blood plasma volume. The good news is that water can also help to ease constipation and even better (haemorrhoids) that are caused by straining when going to the toilet.
Mumkind® vitamin enhanced water also contains B vitamins to help maintain energy levels (which may be starting to dwindle!), antioxidants vitamin C, selenium and zinc for immune function which is lower in pregnancy and calcium, vitamin D and magnesium for healthy bones.
Avoiding unnecessary weight gain
It can be tempting to relax eating habits in pregnancy but gaining excess weight is also something to be weary of. Gaining too much extra weight can increase the risk of diabetes, high blood pressure in pregnancy and delivery complications (no one wants to deliver a big baby!).
Also research shows the more weight women put on, the more they are likely to hold on to later on! The amount of weight you should gain in pregnancy really depends on what your weight was when you became pregnant. This is shown in the table below but if you have any concerns at all, talk to your midwife.