Second Trimester: Foods to Consider Trying

As you start to feel relief from nausea and fatigue around 12-14 weeks, you might start to feel motivated / excited to optimize your nutritional intake and start to exercise more consistently. 

Here are some healthy foods to consider adding to your small frequent meals, if you are not already consuming them.

Fish

  • Salmon, scallops, cod, shrimp, sardines, seaweed, herring, fish eggs called 'roc', and other cold water fatty fish are the most concentrated sources of dietary DHA, and are low in Mercury.

  • These fish are also high in selenium, a mineral that binds small amounts of Mercury and prevents it from heavy toxic effects. 

  • Fish is one of the few foods rich in Vitamin D and trace minerals (including iodine and zinc). Iodine requirements are increased by 50% during pregnancy. Eating fish is an excellent way to meet the iodine requirement. 

  • Big fish (tuna, swordfish, shark) that consume smaller fish are typically higher in Mercury. These fish should be avoided.  

 

Eggs

  • Eggs are a great source of protein and healthy fat. They are also an excellent source of many vitamins and minerals.

  • Eggs can be prepared in so many different ways:

    • Hard boiled - (7 minutes in a pan of boiling water)​

    • Soft boiled - (similar preparation as hard boiled eggs, but only boiled for 5-6 minutes, resulting in a runny yolk)

    • Poached - (prepare a pot of gently boiling water, carefully pre - crack an egg into a small bowl, stir water and turn burner on low, gently add the egg into the water and allow it to cook for 8-10 minutes, finally remove the egg from the pot)

    • Fried in Avocado Oil - (add avocado oil to pan while it is heating, then add an egg to the pan and allow it to cook)

  • Egg yolks are rich in choline which has been shown to be important for baby's brain development & is thought to potentially result in lifelong enhancements in brain function and memory

  • Just two eggs (with their yolk) meets about 1/2 of the recommended 150mg of choline intake per day 

  • Choline works with DHA, a key Omega-3 fat, which is linked to higher IQs in infants

  • Quality is very important when it comes to eggs. The healthier the chicken, the more nutrient dense the egg. Not to mention there is a reduced risk of food poisoning.​​ In pasture raised hens:

    • Vitamin A is 30% higher

    • Vitamin D is 3-6x higher

    • Vitamin E is twice as high

    • Omega 3 2.5x higher in comparison to commercially - raised hens.​​​

  • According to the most recent research, excessive dietary carbohydrates contribute more to cholesterol than saturated fat. If you are concerned about cholesterol in eggs this recent research may put you at ease.

  • If you have an egg allergy/sensitivity/etc., and eggs are entirely off the menu, I would consider a choline supplement. While most nutrients found in eggs can be found elsewhere, it would be difficult to consume enough choline. Liver is another major source of choline. 

Liver

  • Liver is the richest source of iron / heme iron, which is very well absorbed and therefore less likely to cause constipation than other iron sources. Liver is also a great source of Vitamin B12 and folate. Thankfully, liver tends to be relatively inexpensive. However, when buying liver, source mattersConsuming a healthy, organic, pasture-raised liver would be ideal.