Second Trimester Nutrition Recipes
The second trimester (13-28 weeks) is a period of rapid fetal development. Pregnant women need to increase the intake of nutrients such as protein, calcium, iron, and DHA. Here are recommended nutritious recipes suitable for the second trimester.
Second Trimester Diet Points
Nutritional Focus
- Protein: Increase by 15g daily to promote fetal tissue development
- Calcium: 1000-1200 mg daily to support fetal skeletal development
- Iron: 27 mg daily to prevent pregnancy anemia
- DHA: 200-300 mg daily to promote brain development
- Dietary Fiber: Prevent constipation and maintain intestinal health
Dietary Principles
- Small frequent meals to avoid stomach discomfort
- Diverse food, balanced nutrition
- Choose easy-to-digest, high-nutrient-density foods
- Control weight gain to avoid gaining weight too fast
Weekly Nutrition Recipe Recommendations
Monday
Breakfast (7:30)
Oatmeal Walnut Porridge
- Ingredients: 50g oats, 20g walnuts, 200ml milk, a little honey
- Instructions: Cook oats with water into porridge, add crushed walnuts and milk, finally add honey to taste
- Nutrition: Quality protein, calcium, healthy fats, dietary fiber
Pairing: 1 boiled egg, 1 apple
Morning Snack (10:00)
Yogurt Fruit Cup
- Ingredients: 200g plain yogurt, 30g blueberries, half a banana, 10g oatmeal
- Nutrition: Protein, vitamins, probiotics
Lunch (12:30)
Steamed Sea Bass with Brown Rice
- Main Dish: 150g steamed sea bass (rich in DHA and quality protein)
- Side Dish: 200g stir-fried bok choy (calcium and vitamin supplement)
- Staple: 1 small bowl of brown rice (provides B vitamins and dietary fiber)
- Soup: Tofu kelp soup (calcium and iodine supplement)
Sea Bass Recipe: Wash sea bass, add ginger slices and green onion sections, steam on high heat for 8 minutes, drizzle with steamed fish soy sauce
Afternoon Snack (15:30)
Nuts and Banana
- Ingredients: 1 banana, 15g mixed nuts
- Nutrition: Potassium, healthy fats, vitamins
Dinner (18:30)
Stir-fried Tomato and Eggs with Multigrain Rice
- Main Dish: 2 tomatoes, 2 eggs
- Side Dish: 150g stir-fried spinach (iron supplement)
- Staple: 1 small bowl of multigrain rice (brown rice + millet)
- Soup: Seaweed egg drop soup
Tuesday
Breakfast
Whole Wheat Sandwich with Milk
- Ingredients: 2 slices whole wheat bread, 1 fried egg, lettuce, tomato slices, 1 slice low-fat cheese
- Pairing: 250ml warm milk, 1 orange
Morning Snack
Red Date and Goji Berry Tea
- Ingredients: 5 red dates, 10 goji berries
- Pairing: 2 slices whole wheat crackers
Lunch
Winter Melon and Ribs Soup with Vegetable Salad
- Main Dish: Winter melon and ribs soup (100g ribs, 200g winter melon)
- Side Dish: Vegetable salad (lettuce, cucumber, carrot, olive oil dressing)
- Staple: 1 small bowl of quinoa rice
Afternoon Snack
Fruit and Nut Platter
- Ingredients: 1 kiwi, 2 walnuts, 5 almonds
Dinner
Mapo Tofu with Greens
- Main Dish: Mapo Tofu (less spicy version, use 50g lean minced meat)
- Side Dish: 200g garlic broccoli
- Staple: 1 small steamed bun
- Soup: Winter melon and shrimp soup
Wednesday
Breakfast
Soy Milk and Fried Dough Stick (Improved Version)
- Ingredients: 250ml homemade soy milk, 1 whole wheat fried dough stick
- Pairing: 1 boiled egg, 10 cherry tomatoes
Morning Snack
Cheese with Fruit
- Ingredients: 30g low-fat cheese, 20 grapes
Lunch
Kung Pao Chicken with Brown Rice
- Main Dish: Kung Pao Chicken (100g chicken breast, peanuts, vegetables)
- Side Dish: Cold kelp shreds (iodine supplement)
- Staple: 1 small bowl of brown rice
- Soup: Loofah egg soup
Afternoon Snack
Milk Pudding
- Ingredients: 200ml milk, 1 egg, a little sugar
Dinner
Braised Fish with Seasonal Vegetables
- Main Dish: 150g braised carp (rich in DHA)
- Side Dish: Stir-fried pea shoots, shredded carrots
- Staple: 1 small bowl of corn rice
- Soup: Tofu mushroom soup
Thursday
Breakfast
Egg Pancake with Soy Milk
- Ingredients: 1 egg, 50g flour, chopped green onion, 250ml homemade soy milk
- Pairing: 1 apple
Morning Snack
Yogurt Nut Cup
- Ingredients: 200g yogurt, 15g mixed nuts, 20g blueberries
Lunch
Yam Stewed Chicken Soup with Vegetables
- Main Dish: Yam stewed chicken soup (100g chicken breast, 100g yam)
- Side Dish: Stir-fried mustard greens, shredded carrots
- Staple: 1 small bowl of millet rice
- Soup: Chicken soup from the main dish
Afternoon Snack
Fruit Salad
- Ingredients: Apple, banana, dragon fruit, yogurt
Dinner
Steamed Egg Custard with Greens
- Main Dish: Steamed egg custard (2 eggs)
- Side Dish: 150g garlic water spinach
- Staple: 1 small bowl of pumpkin rice
- Soup: Seaweed tofu soup
Friday
Breakfast
Milk Oatmeal Porridge
- Ingredients: 200ml milk, 50g oats, 20g blueberries
- Pairing: 1 boiled egg
Morning Snack
Red Date and Longan Tea
- Ingredients: 5 red dates, 5 longans, 10 goji berries
- Pairing: 2 slices whole wheat crackers
Lunch
Tomato Beef Noodles
- Main Dish: Tomato beef noodles (80g beef, 2 tomatoes, 100g whole wheat noodles)
- Side Dish: Cold cucumber
- Soup: Noodle soup
Afternoon Snack
Cheese with Fruit
- Ingredients: 30g cheese, 10 strawberries
Dinner
Stir-fried Shrimp with Vegetables
- Main Dish: 150g stir-fried shrimp
- Side Dish: Stir-fried asparagus, mushrooms
- Staple: 1 small bowl of brown rice
- Soup: Winter melon and ribs soup
Weekend Recommendations
Saturday Special Meal
Yam Health Porridge
- Ingredients: 100g yam, 5 red dates, 5 longans, 20g lotus seeds, 50g millet
- Instructions: Wash ingredients, add water and cook into porridge
- Nutrition: Nourishing and stomach-strengthening, suitable for second trimester care
Sunday Special Meal
Four-Substance Soup Stewed Chicken
- Ingredients: Half a chicken, 5g Angelica sinensis, 3g Chuanxiong, 5g White Peony Root, 5g Rehmannia glutinosa
- Instructions: Wash ingredients, stew for 1.5 hours
- Nutrition: Replenishes blood, suitable for blood supplementation in the second trimester
Nutritious Soup Recommendations
Calcium Supplement Soups
Tofu Kelp Ribs Soup
- Ingredients: 200g tofu, 100g kelp, 150g ribs, ginger slices
- Instructions: Blanch ribs first, then stew with other ingredients for 1 hour
- Nutrition: High calcium, high protein, iodine supplement
Iron Supplement Soups
Spinach Pork Liver Soup
- Ingredients: 200g spinach, 100g pork liver, shredded ginger
- Instructions: Slice pork liver and blanch, wash spinach, cook soup together
- Nutrition: Iron and blood supplement, prevents anemia
DHA Supplement Soups
Salmon Tofu Soup
- Ingredients: 150g salmon, 200g tofu, greens, shredded ginger
- Instructions: Cut salmon into chunks, cook soup with tofu and greens
- Nutrition: Rich in DHA, quality protein
Precautions
Ingredient Selection
- Choose fresh, seasonal ingredients
- Prioritize organic foods
- Avoid expired or spoiled food
- Pay attention to cleaning and cooking of ingredients
Cooking Methods
- Focus on steaming, boiling, and stewing
- Avoid excessive frying
- Control the amount of oil, salt, and sugar
- Maintain the nutritional value of food
Dietary Taboos
- Avoid raw and cold foods
- Eat less spicy and stimulating foods
- Limit caffeine intake
- No alcohol and smoking
Individual Adjustment
- Adjust recipes according to personal preferences
- Consider allergy history and contraindications
- Adjust food intake appropriately
- Consult a nutritionist if necessary
Friendly Reminder: The above recipes are general suggestions. Specific diet arrangements should be adjusted according to personal health status, allergy history, and doctor's advice. If you have special nutritional needs, please consult a professional nutritionist.