Second Trimester Eating and Exercise

This is the next post in a series of posts about eating well and exercising during pregnancy by personal trainer Schatem Boyd. This post will focus on second trimester eating and exercise.

By Schatem Boyd

Blissful second trimester! No joke, this is the only time in my pregnancy I felt normal. Well, as normal as I could, being a human incubator! But really, I was able to eat again and exercise was back to being relatively easy again. (Relish in this, because when the third trimester hits, you just feel gigantic and uncomfortable lol). This post will cover second trimester eating and exercise.

Second Trimester

Okay, so now that you can handle eating again, take advantage! Especially if you weren’t able to stomach much in the first trimester. So what do I eat, you may ask? Below is a good idea of what a well-balanced pregnancy diet consists of.

Every day of the week you and your baby should have:

  1. One quart (4 glasses) or more of milk product. Any kind will do – whole milk, low fat, skim, buttermilk, or cheese, yogurt, ice cream (yes, I said ice cream), etc…
  2. Two eggs, (hard boiled, in French toast, or added to other foods).
  3. One or two servings of fish or seafood, liver, chicken, lean beef, lamb or pork, beans or any kind of cheese.
  4. One or two good servings of fresh green leafy vegetables: mustard, collard, turnip greens, spinach, lettuce, or cabbage.
  5. Two or three slices of whole wheat/whole grain bread, cornmeal, cornbread, or tortillas.
  6. A piece of citrus fruit or glass of juice of lemon, lime, orange, tomato, or grapefruit.
  7. Other fruits and vegetables.

Also include in your diet:

  1. A serving of whole grain cereal such as oatmeal or granola.
  2. A yellow or orange-colored fruit or vegetable five times a week.
  3. Whole baked potato three times a week.
  4. Plenty of fluids, water, juice, etc.
  5. Salt food to taste for a safe increase in blood volume.

You may substitute proteins, if you wish, being sure your proteins are complete, and that you get approximately 100 grams per day. If you substitute, also be sure all the elements necessary for a well-balanced diet are available every day.

second-trimester-eating-babycastanonboard.com

Now let’s talk exercise!

Hopefully, if you weren’t working out before your pregnancy, you started something light like I discussed in my “peed on a stick” post. If you were already working out, hopefully, you have stuck with it!

Safety is always first when working out. Unfortunately, there aren’t any guidelines for an ideal heart rate during the second trimester, so pay attention to your body. If you aren’t able to carry on a normal conversation while you are working out, then you are probably working out too hard. Make sure to stop exercising if you feel queasy, lightheaded or feel dehydrated (keep plenty of water with you while you are exercising).

Now, how much should you exercise? Again, listen to your body and remember, exercise is not just about not putting too much weight on. It is about keeping you and baby strong for labor, keeping your heart healthy and helping your delivery and recovery.

Thirty minutes a day, 3-5 times a week is healthy workout schedule. This can include any variety of walking, swimming, free weights etc.. Try to get at least two days of strength training in. This will not only keep the non-tummy parts of your body looking good but it will also build up the strength your body will need to deliver! Use a weight that feels comfortable to you and remember body-weight exercises, and even band work, are great ways to strength train.

With regards to cardio, change it up so you don’t get bored! Walk, swim, find a machine at the gym you like, whatever, just don’t sit too much. That isn’t good for you or baby!


12694623_10209100028206510_2698400722932189950_oHey everyone. My name is Schatem I am a 34-year-old personal trainer, business owner, part-time freelance business advisor and consultant and most importantly, mom to my beautiful 2-year-old daughter. My life is crazy busy with a lot of moving parts. I have become a master at juggling! I love helping people. It is my passion! If I can help someone, it makes my day.

When I am not running my business, I am training people, helping them discover their strength and ability to change their body and lifestyle, or I am helping others build successful businesses. With all of this, I feel like my greatest accomplishment is my daughter. It took me 2 ½ years to get pregnant and when I finally got my little miracle, my life was changed forever! I am excited to be a part of this blog, and hope that some of my story will help others!

 

Second trimester eating and exercise. A good idea of what a well-balanced pregnancy diet and exercise program looks like for women in the second trimester.

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About Melissa

Hi, I’m Melissa! I am a mama to my baby Aiden Milo (born November 2015), and a police wife to my husband Dan. I started this blog because, after having Aiden, I quickly learned that exhaustion and baby brain causes you to forget some of the er-lovely (sometimes horrible and sometimes wonderful) details related to the first several months of raising a baby. Considering we may have more kids in the future, I want to document everything we do, so we remember what worked the first time around, and hopefully help other first time mamas along the way!
  • j2mason816

    I appreciate all these tips. I am well past childbearing, but safe ways to eat and handle pregnancy must always be brought forward. Informative post.

  • Yes, exercise during pregnancy is so important! Because they don’t go by the any heart rate limits anymore, it is key to pay attention to your body. I feel so much better during pregnancy when I make exercising a priority. I find the elliptical a great exercise as it’s easy on the body and joints.

  • I love this! Eating right and staying active have been huge priorities throughout my pregnancy. I think that is, at least partially, why my pregnancy has been so easy to deal with. I’ve barely had any discomfort and other than those first few months when the exhaustion hit me, I’ve had more energy than ever!

    • I totally agree. I don’t have anything to compare it to, but I really think working out made a huge difference.

  • I just hit 27 weeks, so I’m now officially out of the 2nd trimester, but I’m still working towards all these goals. I do have such a hard time getting enough protein in my diet! It’s so hard to not give in to the cravings. I do completely agree with you about keeping up the workouts and just listening to your body! That’s what I’m trying to do!

  • Love these tips! I love the eating guide, so helpful! I definitely need to save this for when I get pregnant again!

  • These tips are really helpful! Pregnancy is so hard to navigate, and getting advice is super useful.

  • I wish I had all of this information when I was pregnant. I did not eat well or excerise when I was pregnant I gained 50 lbs. It was crazy. I am glad you made this blog post and I am going to remember this for our next pregnancy ;0 Thanks for sharing.

    • Thank you! Schatem kept me healthy and on track during my pregnancy. I couldn’t have done it without her!

  • Great post. Exercise is so important. I remember what I had time I had being pregnant. I love how all of these post are available to women these days. Good luck to you!

  • I love this! I just had my last baby 3 months ago, but working out during your pregnancy makes all the difference in how you feel! Great tips!

  • As Im thinking about number two, I so enjoyed reading this! Thanks for sharingggg!

    • 🙂 Schatem also wrote one about the first trimester — for when you get there! I’m glad you enjoyed it!

  • Yay, second trimester! Congrats!! Thanks for sharing, I’m beginning to think baby 2 may be soon so the eating and exercise info are great reminders 🙂

    • Good for you mama! Schatem also wrote a post on the first trimester (for when you get there) 🙂