During the second trimester of pregnancy, a healthy and balanced diet is essential to support the growth and development of the baby. It is important to consume the right nutrients to ensure the well-being of both the mother and the baby. An eating guide for the 2nd trimester can help pregnant women plan their meals and meet their nutritional needs.
Meal planning is an integral part of maintaining a healthy diet during pregnancy. It is recommended to include a variety of nutrient-rich foods in the diet, such as fruits, vegetables, whole grains, lean proteins, and dairy products. These foods provide essential vitamins, minerals, and proteins needed for the proper growth of the baby.
During the second trimester, the nutritional requirements increase to support the rapid growth of the baby. It is important to consume an adequate amount of calories to meet these increased needs. Including foods rich in folic acid, iron, and calcium is particularly important during this stage of pregnancy. Folic acid helps in the development of the baby’s neural tube, while iron supports the production of red blood cells. Calcium is crucial for the development of the baby’s bones and teeth.
A well-planned diet can also help alleviate common discomforts experienced during the second trimester, such as heartburn and constipation. Including fiber-rich foods, drinking plenty of water, and eating smaller meals throughout the day can help prevent these issues. It is also important to avoid processed and junk foods, as they provide little nutritional value and can lead to weight gain.
Pregnancy Meal Plan for the Second Trimester
Diet and nutrition play a crucial role during pregnancy, especially during the second trimester. It is important to focus on eating a well-balanced and nutritious diet to support your growing baby’s development.
Here is a helpful eating guide for your second trimester:
1. Include a variety of nutrients
Make sure to include a wide range of nutrients in your diet. This includes lean proteins, whole grains, fruits, vegetables, and healthy fats. These nutrients are essential for your baby’s growth and development.
2. Eat enough calories
During the second trimester, you will need to increase your calorie intake to support your growing baby. Aim to eat an additional 300-500 calories per day. However, it is important to choose nutrient-dense foods rather than empty calories.
3. Focus on iron-rich foods
Iron is crucial during pregnancy as it helps in the production of red blood cells. Include iron-rich foods such as lean meats, legumes, dark leafy greens, and fortified cereals in your diet. Pairing these foods with Vitamin C-rich foods can enhance iron absorption.
4. Incorporate healthy snacks
Having small, frequent meals and healthy snacks throughout the day can help regulate your blood sugar levels and keep you energized. Opt for snacks such as yogurt with berries, nuts, seeds, or whole grain crackers with hummus.
5. Stay hydrated
Drinking enough water is crucial during pregnancy. Aim to drink at least 8 cups of water per day. Staying hydrated can help prevent constipation, promote healthy digestion, and support the amniotic fluid surrounding your baby.
It is important to consult with your healthcare provider for personalized advice and meal planning during pregnancy. Every woman’s nutritional needs may vary, and it is important to prioritize your and your baby’s health.
Nutrition Plan for the Second Trimester
Proper nutrition is important during pregnancy, especially during the second trimester. This is a crucial time for your baby’s growth and development, and it’s essential to provide your body with the right balance of nutrients.
Meal Variety
Include a wide variety of foods in your diet during the second trimester. This will ensure that you get a good mix of nutrients, including vitamins, minerals, and antioxidants. Aim to include fruits, vegetables, whole grains, lean proteins, and healthy fats in every meal.
Eating Guide
Follow this eating guide to ensure you’re meeting your nutritional needs during the second trimester:
- Eat at least three meals a day, with healthy snacks in between.
- Include a source of protein, such as lean meat, poultry, fish, tofu, or legumes, in each meal.
- Choose whole grains like oats, brown rice, and whole wheat bread over refined grains.
- Include a variety of colorful fruits and vegetables in your diet to get essential vitamins and minerals.
- Limit processed foods, sugary snacks, and sugary drinks.
- Stay hydrated by drinking plenty of water throughout the day.
Remember to listen to your body and eat when you’re hungry. It’s normal to experience increased appetite during the second trimester as your baby continues to grow.
Consult with your healthcare provider or a registered dietitian for personalized nutrition advice and meal planning during your second trimester.
Eating Guide for the Second Trimester
The second trimester of pregnancy is a crucial time when it comes to proper nutrition and maintaining a healthy diet. As your baby continues to grow, it is important to focus on meeting their nutritional needs while also taking care of your own well-being.
Having a meal plan and eating guide specifically designed for the second trimester can help ensure you are getting the right balance of nutrients. Here are some tips to consider:
1. Prioritize nutrient-dense meals: As your baby’s growth rate increases, it is important to consume nutrient-dense foods that provide all the essential vitamins and minerals. Include a variety of fruits, vegetables, lean proteins, whole grains, and dairy products in your diet.
2. Focus on iron-rich foods: Iron is vital for both you and your baby’s health. Include iron-rich foods like lean meats, poultry, fish, beans, lentils, and leafy green vegetables in your daily meals. Pairing these foods with vitamin C-rich sources, such as citrus fruits, can help enhance iron absorption.
3. Get plenty of calcium: Calcium is essential for your baby’s bone development. Incorporate dairy products like milk, cheese, and yogurt into your diet. If you are lactose intolerant or following a vegan diet, opt for calcium-fortified alternatives like almond milk or tofu.
4. Don’t forget about omega-3 fatty acids: Omega-3 fatty acids support your baby’s brain and eye development. Include fatty fish like salmon, trout, and sardines in your meals, or consider taking a prenatal supplement that contains DHA.
5. Stay hydrated: Drinking enough water is essential for proper hydration and to support the increased blood volume during pregnancy. Aim to drink at least eight glasses of water per day, and opt for water over sugary beverages.
6. Focus on portion control: Pregnancy can sometimes lead to increased appetite, but it’s important to practice portion control. Opt for smaller, frequent meals and snacks to keep your energy levels stable throughout the day.
7. Listen to your body: Your body is the best guide when it comes to knowing how much and what to eat. Pay attention to hunger and fullness cues, and eat when you feel hungry. Don’t force yourself to eat if you’re not hungry or if you feel full.
Remember, every woman is unique, and nutritional needs can vary. It’s always best to consult with your healthcare provider or a registered dietitian to discuss a personalized eating plan that suits your specific needs during the second trimester.
By following a balanced and nutritious diet during the second trimester, you are providing your baby with the essential nutrients they need for growth and development, while also promoting your own well-being.
Important Nutrients for the Second Trimester
Eating a healthy diet during pregnancy is essential, especially during the second trimester. This is the time when the baby’s growth and development speed up, and adequate nutrition is crucial for both mother and baby.
For a healthy pregnancy, it is important to consume a balanced diet that includes a variety of nutrients. Here is a guide to some important nutrients to focus on during the second trimester:
| Nutrient | Sources | Benefits |
|---|---|---|
| Calcium | Milk, cheese, yogurt, tofu, almonds | Supports the baby’s bone and teeth development. |
| Iron | Lean meat, poultry, fish, beans, spinach | Helps in the production of red blood cells and prevents anemia. |
| Folic Acid | Leafy greens, fortified cereals, legumes | Reduces the risk of neural tube defects and supports the baby’s brain development. |
| Protein | Lean meat, poultry, fish, eggs, dairy, legumes | Essential for the baby’s growth and development. |
| Omega-3 Fatty Acids | Fatty fish (salmon, mackerel), walnuts, chia seeds | Promotes brain and vision development in the baby. |
| Vitamin D | Sun exposure, fatty fish, fortified milk | Supports the baby’s bone development and helps prevent pregnancy complications. |
It is important to incorporate these nutrients into your daily meal plan. Aim for a variety of foods to ensure you are getting all the necessary nutrients for a healthy second trimester. Talk to your healthcare provider for personalized guidance on your diet during pregnancy.
How to Increase Iron Intake During the Second Trimester
Proper nutrition is crucial during pregnancy, especially during the second trimester. Iron is an essential mineral that plays a vital role in the development of your baby’s organs and tissues, as well as in supporting your expanding blood volume. Here’s a guide on how to increase your iron intake during the second trimester:
1. Eat iron-rich foods
Include a variety of iron-rich foods in your daily meals. Good sources of iron include lean meats, poultry, fish, legumes, tofu, spinach, kale, broccoli, and fortified cereals. Incorporating these foods into your diet can help ensure you’re getting enough iron.
2. Pair iron-rich foods with Vitamin C
Vitamin C enhances iron absorption. To optimize iron absorption, pair iron-rich foods with foods high in Vitamin C, such as citrus fruits, strawberries, bell peppers, and tomatoes. Consider drinking a glass of orange juice with your iron-rich meals.
3. Cook with cast iron cookware
Cooking with cast iron pots and pans can increase the iron content of your meals. The iron from the cookware can leach into your food, increasing your iron intake. This is particularly beneficial when preparing acidic foods like tomato-based dishes.
4. Avoid tea and coffee with meals
Tannins present in tea and coffee can inhibit iron absorption. It’s best to avoid consuming them during meals or immediately after meals. Instead, opt for drinking them between meals to maximize iron absorption.
5. Consider iron supplements
If you’re unable to meet your iron needs through diet alone, your healthcare provider may recommend iron supplements. Take them as prescribed and ensure that you’re not taking them with calcium or other supplements that can hinder iron absorption.
In conclusion, maintaining a balanced and nutritious diet is essential during the second trimester of pregnancy. Following these simple tips can help ensure you’re getting an adequate amount of iron to support your health and the development of your baby.
| Iron-Rich Foods | Vitamin C-Rich Foods |
|---|---|
| Lean meats | Citrus fruits |
| Poultry | Strawberries |
| Fish | Bell peppers |
| Legumes | Tomatoes |
| Tofu | |
| Spinach | |
| Kale | |
| Broccoli | |
| Fortified cereals |
Antioxidant-rich Foods for a Healthy Second Trimester
During the second trimester of pregnancy, it is important to focus on a diet that is rich in antioxidants. These nutrients help protect your body’s cells from damage caused by free radicals, and they are particularly important for the development of your baby’s organs and tissues.
Incorporating antioxidant-rich foods into your eating plan can provide you with the necessary nutrition for a healthy second trimester. Here is a guide to help you plan your meals:
| Food | Antioxidant Content |
|---|---|
| Blueberries | High |
| Spinach | Moderate |
| Kale | High |
| Broccoli | Moderate |
| Tomatoes | Moderate |
| Carrots | Moderate |
| Oranges | High |
| Strawberries | High |
| Almonds | High |
| Dark chocolate | High |
In addition to these foods, it is important to maintain a well-balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. Drinking plenty of water throughout the day is also essential for proper hydration.
Remember to consult with your healthcare provider or a registered dietitian for a personalized eating guide that meets your specific nutritional needs during the second trimester of pregnancy. They can provide you with recommendations based on your individual circumstances.
Protein Sources for the Second Trimester
Protein is an essential nutrient during pregnancy as it plays a crucial role in the growth and development of the baby. It is recommended that pregnant women consume additional protein to support the needs of both the mother and the baby. In the second trimester, the protein requirement increases to ensure healthy development and provide energy for the changing body.
Benefits of Protein
Protein is important for the production of new cells and tissues in the body. During the second trimester, the baby’s organs and tissues are rapidly developing, and protein is essential for this growth. Protein also helps in the formation of enzymes and hormones, which are vital for the proper functioning of the body. Additionally, protein aids in the repair and maintenance of body tissues.
Protein-rich Foods
Including a variety of protein-rich foods in your diet during the second trimester can help meet your increased protein needs. Here are some healthy sources of protein:
Lean Meat: Choose lean cuts of meat like chicken, turkey, and beef. These meats are not only high in protein but also provide important nutrients like iron and zinc.
Fish and Seafood: Opt for low-mercury options like salmon, trout, and shrimp. Fish and seafood are excellent sources of omega-3 fatty acids, which support the baby’s brain and eye development.
Dairy Products: Milk, cheese, and yogurt are rich sources of protein and calcium. They also provide essential vitamins like vitamin D and vitamin B12.
Legumes: Lentils, beans, chickpeas, and peas are packed with protein and fiber. They are also a good source of folate, which helps prevent neural tube defects in the baby.
Eggs: Eggs are a versatile and affordable source of protein. They also contain choline, which is important for the baby’s brain development.
Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds are protein-rich options. They also provide healthy fats and fiber.
Tofu and Soy Products: Tofu, tempeh, and soy milk are plant-based protein sources that can be included in a vegetarian or vegan diet.
It is important to include a variety of protein sources in your meal plan to ensure you get all the essential amino acids necessary for the baby’s growth and development. Consult with a healthcare professional or a registered dietitian to create a personalized eating guide that meets your specific nutritional needs during the second trimester. Remember to stay hydrated and listen to your body’s hunger and fullness cues to maintain a healthy and balanced diet throughout your pregnancy.
Vitamin C-rich Foods for a Strong Immune System
During the second trimester of pregnancy, it is important to plan a healthy diet that provides essential nutrients for both the mother and the growing baby. One key nutrient is vitamin C, which plays a crucial role in supporting a strong immune system.
Here is a guide to incorporating vitamin C-rich foods into your eating plan for the 2nd trimester:
Include fruits
Fruits such as oranges, strawberries, and kiwis are excellent sources of vitamin C. They can be enjoyed as a snack, added to a smoothie, or mixed into a fruit salad.
Incorporate vegetables
Vegetables like bell peppers, broccoli, and spinach are also packed with vitamin C. Add them to your meals by including them in salads, stir-fries, or soups.
Try to include vitamin C-rich foods in every meal or snack. This can help ensure that you are getting an adequate amount of this important nutrient. If you are unsure about your nutrition during pregnancy, consult with a healthcare professional or a registered dietitian who can provide personalized guidance.
In addition to supporting the immune system, vitamin C is essential for the development of your baby’s bones, teeth, and connective tissues. By following a balanced diet and incorporating vitamin C-rich foods, you can support your overall health and well-being during the second trimester of pregnancy.
Calcium-rich Foods to Support Bone Development
Eating a healthy diet during the second trimester of pregnancy is crucial to ensure proper nutrition for both you and your growing baby. Calcium is especially important during this time as it supports the development of your baby’s bones.
Here are some calcium-rich foods that you can include in your meal plan for the second trimester:
- Dairy products – Milk, cheese, and yogurt are excellent sources of calcium. Choose low-fat or skim options to keep your calorie intake in check.
- Leafy greens – Spinach, kale, and collard greens are not only rich in calcium but also provide other essential nutrients like iron and folate.
- Fish with edible bones – Canned fish like sardines and salmon are packed with calcium due to their soft, edible bones.
- Fortified foods – Certain foods like tofu, orange juice, and cereals are fortified with calcium. Check the labels to ensure you’re getting enough.
- Beans and legumes – Chickpeas, black beans, and lentils are all good sources of calcium, as well as protein and fiber.
Remember to consult your healthcare provider or a registered dietitian for a personalized eating guide during the second trimester. They can help you determine the specific amount of calcium you need and provide you with a well-rounded meal plan.
Healthy Snacks for the Second Trimester
Proper nutrition is essential during pregnancy, especially during the second trimester. As your baby continues to grow, it’s important to provide your body with the necessary nutrients to support their development. Having a well-balanced eating plan can help ensure both you and your baby are healthy.
When it comes to snacks for the second trimester, it’s crucial to choose options that are not only delicious but also packed with nutrients. Here are some healthy snack ideas to include in your eating guide for the second trimester:
1. Fresh fruits and vegetables: Fill your snacking plate with a variety of colorful fruits and vegetables. They are rich in vitamins, minerals, and antioxidants that are beneficial for you and your baby’s health. Some great options include carrot sticks, sliced bell peppers, berries, and citrus fruits.
2. Greek yogurt: Greek yogurt is an excellent source of calcium and protein, which are both important for your baby’s developing bones and muscles. Choose plain Greek yogurt and add your favorite fruits or a drizzle of honey for some extra flavor.
3. Nuts and seeds: Snacking on a handful of nuts and seeds can provide you with essential nutrients, such as healthy fats, fiber, and protein. Almonds, walnuts, chia seeds, and flaxseeds are all great options for a nutritious snack.
4. Whole grain crackers or bread: Opt for whole grain crackers or bread instead of their refined counterparts. Whole grains are a good source of fiber, which can help prevent constipation, a common issue during pregnancy. Top them with avocado or nut butter for added nutrients.
5. Hard-boiled eggs: Hard-boiled eggs are a convenient and nutritious snack. They are rich in protein and contain several important vitamins and minerals. Enjoy them plain or pair them with whole grain toast for a satisfying and balanced snack.
Remember to listen to your body’s hunger and fullness cues during the second trimester. Snacking can be a great way to provide your body with the energy and nutrients it needs between meals. With these healthy snack options, you can confidently continue your journey towards a healthy and well-nourished pregnancy during the second trimester.
Hydration Tips for the Second Trimester
Proper hydration is essential during pregnancy, especially in the second trimester. Here is a guide to help you plan your hydration for this important phase:
1. Drink plenty of water
Water is the best choice for staying hydrated. Aim to drink at least 8-10 cups of water per day. Carry a water bottle with you wherever you go to remind yourself to stay hydrated throughout the day.
2. Include hydrating foods in your diet
In addition to water, you can also get hydration from certain foods. Fruits and vegetables with high water content, such as watermelon, cucumbers, and oranges, can help meet your hydration needs. Consider adding these foods to your meals and snacks.
3. Limit caffeine intake
While it’s important to stay hydrated, it’s also necessary to limit your caffeine intake during pregnancy. Too much caffeine can lead to dehydration. Stick to one or two cups of coffee or tea per day, or switch to decaffeinated options.
4. Set a hydration reminder
With the busyness of daily life, it can be easy to forget to drink enough water. Set a reminder on your phone or use a hydration app to remind yourself to drink water regularly. This will help you stay hydrated throughout the day.
Remember, maintaining proper hydration is crucial for both you and your baby’s health. Follow this eating guide for the second trimester to ensure you are getting the right amount of nutrition and staying hydrated.
Importance of Fiber in Pregnancy
Fiber is an essential nutrient for a healthy diet during pregnancy. It plays a crucial role in maintaining digestive health and preventing common pregnancy-related issues such as constipation and hemorrhoids. Additionally, fiber helps regulate blood sugar levels, reduces the risk of gestational diabetes, and promotes a feeling of fullness, which can aid in weight management.
Benefits of Fiber During the Second Trimester
During the second trimester of pregnancy, the need for fiber increases as the baby continues to grow and develop. Adequate fiber intake can provide the following benefits:
- Relieves constipation: The hormonal changes and pressure from the growing uterus can slow down digestion, leading to constipation. Fiber adds bulk to the stool and helps it move through the digestive tract more efficiently.
- Promotes a healthy weight: Consuming high-fiber foods can help you feel fuller for longer periods, reducing the chances of overeating and promoting healthy weight gain during pregnancy.
- Manages blood sugar levels: Fiber slows down the absorption of sugar, helping to keep blood sugar levels stable. This is particularly important for women at risk of gestational diabetes.
- Prevents hemorrhoids: Hemorrhoids are a common issue during pregnancy due to increased pressure on the veins in the rectal area. A diet high in fiber can soften the stool and make it easier to pass, reducing the risk of hemorrhoids.
Fiber-Rich Foods for a Healthy Pregnancy Diet
Increasing your fiber intake during the second trimester can be easily achieved by incorporating the following foods into your meal plan:
- Whole grains such as whole wheat bread, brown rice, and oatmeal
- Fruits like apples, pears, berries, and oranges
- Vegetables including broccoli, carrots, spinach, and Brussels sprouts
- Legumes such as lentils, beans, and chickpeas
- Nuts and seeds like almonds, chia seeds, and flaxseeds
- High-fiber cereals and granola
Remember to gradually increase your fiber intake and drink plenty of fluids to ensure proper digestion. It is also advisable to consult with a healthcare provider or nutritionist to create a personalized eating guide that suits your specific nutritional needs during the second trimester.
Choosing Healthy Fats for the Second Trimester
Diet plays a crucial role in supporting the growth and development of your baby during the second trimester of pregnancy. It is important to include a variety of healthy fats in your eating plan to ensure both you and your baby are getting the necessary nutrition.
Here is a simple eating guide to help you plan your meals during the second trimester:
1. Focus on Unsaturated Fats:
Unsaturated fats, including monounsaturated and polyunsaturated fats, are healthy fats that are essential for your baby’s brain development and overall growth. Include foods like avocados, nuts, seeds, and fatty fish (such as salmon) in your diet to ensure an adequate intake of unsaturated fats.
2. Limit Saturated and Trans Fats:
Saturated fats and trans fats, found in fried foods, processed snacks, and high-fat meats, should be limited during pregnancy. These fats can increase the risk of high blood pressure and gestational diabetes. Opt for lean proteins and avoid foods that are high in saturated and trans fats.
3. Choose Healthy Cooking Oils:
Opt for healthy cooking oils like olive oil, coconut oil, or avocado oil when preparing your meals. These oils are rich in healthy fats and can provide essential nutrients for both you and your baby.
4. Read Food Labels:
When grocery shopping, make it a habit to read food labels carefully. Look for products that are low in saturated and trans fats and high in unsaturated fats. Also, be aware of hidden sources of unhealthy fats, such as hydrogenated oils.
By following these guidelines, you can ensure that you are consuming a healthy and balanced diet during your second trimester of pregnancy. Remember to consult with your healthcare provider for personalized nutritional advice.
Managing Food Cravings During the Second Trimester
During the second trimester of pregnancy, many women experience intense food cravings. While it’s important to listen to your body’s signals and indulge in some of these cravings, it’s still essential to maintain a balanced and nutritious diet for both you and your baby’s health. Here is a guide to managing food cravings during the second trimester:
Eating a Balanced Diet
Start by ensuring that you are following a well-rounded meal plan that includes all the necessary nutrients for a healthy pregnancy. This should include a mix of fruits, vegetables, whole grains, lean proteins, and healthy fats. By meeting your body’s nutritional needs, you may find that your food cravings become more manageable.
Listening to Your Cravings
While it’s important to maintain a balanced diet, it’s also essential to listen to your body’s cravings and give in to them occasionally. If you’re craving a specific food, it may be an indication that your body needs certain nutrients found in that food. However, try to find healthier alternatives or incorporate the cravings into a balanced meal or snack.
Planning Ahead
One strategy for managing food cravings is to plan your meals and snacks in advance. By having a meal plan and healthy snacks readily available, you can avoid impulsive and unhealthy choices when cravings strike. It can be helpful to include a combination of protein, fiber, and healthy fats in your snacks to help keep you satisfied.
Staying Hydrated
Dehydration can sometimes be mistaken for hunger, leading to unnecessary food cravings. Make sure to drink enough water throughout the day to stay properly hydrated. You can also incorporate hydrating foods into your diet, such as watermelon, cucumbers, and citrus fruits.
Remember, managing food cravings during the second trimester is all about finding a balance. Listen to your body’s signals, but also prioritize your and your baby’s nutritional needs. By maintaining a balanced diet and planning ahead, you can indulge in your cravings while still ensuring a healthy pregnancy.
Eating Out Safely During the Second Trimester
When you’re in your second trimester of pregnancy, it’s important to continue following a healthy diet to ensure proper nutrition for both you and your baby. However, there may be times when you want to eat out and enjoy a meal without the hassle of cooking. Here is a guide to help you eat out safely during the second trimester.
Plan Ahead: Before heading out to a restaurant, it’s a good idea to plan ahead and choose a place that offers a variety of nutritious options. Look for restaurants that include fruits, vegetables, lean proteins, and whole grains in their menu.
Read the Menu: When you arrive at the restaurant, take the time to read the menu thoroughly. Look for keywords like “grilled,” “steamed,” “baked,” or “roasted,” which indicate healthier cooking methods. Avoid items that are deep-fried or loaded with excessive amounts of salt or sugar.
Ask for Modifications: Don’t be afraid to ask for modifications to your meal. Most restaurants are happy to accommodate your requests. For example, you can ask for a salad dressing on the side, grilled chicken instead of fried, or whole grain bread instead of white bread.
Pay Attention to Portion Sizes: Restaurant portions are often larger than what you would eat at home. It’s essential to be mindful of portion sizes to avoid overeating. Consider sharing a dish with someone or ask the waiter to pack up half of the meal for you to take home.
Choose Healthy Beverages: Opt for water, unsweetened tea, or fresh fruit juices instead of sugary drinks or alcohol. These beverages provide hydration and essential nutrients without any added calories or potential risks for your baby.
Listen to Your Body: Pay attention to your body’s hunger and fullness cues. Eat slowly and stop eating when you feel comfortably full. It’s better to take leftovers home rather than forcing yourself to finish a large meal.
Practice Food Safety: During pregnancy, your immune system is slightly weakened, making you more susceptible to foodborne illnesses. Make sure the restaurant follows proper food safety procedures, such as storing and handling food appropriately, to reduce the risk of foodborne infections.
Enjoy your Meal: Eating out doesn’t mean you have to sacrifice your nutrition goals. By making smart choices and being mindful of what you eat, you can enjoy a delicious and healthy meal during your second trimester of pregnancy.