14 Week Pregnancy Diet Plan – What To Eat and Avoid

14 Week Pregnancy Diet Plan – What To Eat and Avoid

If you are pregnant, you should take 14 Week Pregnancy Diet plan for a healthy baby.  This is one of the most important things you can do for yourself and your future baby.

The food you eat is the main source of nutrition for your baby, so it is important to eat nutritious food. Proper nutrition can help to promote your child’s growth and development.

14 Week Pregnancy Diet Plan

What to eat during your second trimester

Healthy foods contain:

• carbohydrates
• fat
• protein
• vitamins
• minerals
• plenty of water
• fiber

The United States Department of Agriculture (USDA) recommends that pregnant women choose foods from what they consider to be the five most important food groups. These are five food groups:

• vegetables
• fruit
• milk
• grain
• protein

The USDA has a MyPlate Plan for Moms that allows you to calculate how much you should eat in each food group to get the recommended levels of vitamins and minerals.

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Essential nutrients

During your second trimester, it is very important to take a multivitamin before delivery to ensure you meet all your vitamin and mineral needs during pregnancy.

It is especially beneficial to eat foods that contain omega-3 fats, which are essential for your child’s mental development.

Many good sources of omega-3 fatty acids are in the oceans. However, reducing your seafood during pregnancy is a good idea (see below!). Learn about some omega-3 vegetable sources here.

Healthy eating tips

It helps to prepare and cook food at home to ensure that you keep a balanced, healthy diet. If it is very difficult or time-consuming to cook a meal every night, consider making one or two large meals each week and freezing portions of the weekly fast food.

Fresh food is always the preferred option, but there are also cool dinner options you can buy at the store. Choose foods that are low in protein, whole grains or vegetables, and low in sodium.
What not to eat during the second trimester

There are a few foods that you should limit or avoid while you are pregnant, including raw meat, eggs, and certain types of fish.


Avoid eating large fish, such as swordfish, sharks, and king mackerel. These fish are known to contain high levels of mercury, a chemical that can harm your baby.

Try to reduce your seafood to 8 to 12 ounces per week Reliable Source, considered two to three standard meals a week. These include seafood that contains low levels of mercury, such as:
• shrimp
• salmon
• catfish
• Simple lighted tuna
• marine fish

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Purified products

Avoid eating any unprocessed products during pregnancy, as this can contain bacteria that can cause infections. These include raw milk, dairy products, and juices.
Some soft cheeses are usually made with unpasteurized milk and are best avoided unless the label clearly indicates that it is attached or made with attached milk. These include:
• Brie
• passing
• Blue cheese
• queso fresco


It is okay to drink coffee or other caffeinated beverages while you are pregnant, but try to limit your use to 200 milligramsTrusted Source (one or two cups) a day.

Artificial sweeteners

You can use artificial sweets, such as aspartame and sucralose, as long as you use them in moderation. Some studies have shown that the use of sweets performed during pregnancy may increase. Find the Source Risk of obesity in later life.


Absolutely avoid alcohol during pregnancy. Drinking alcohol during pregnancy can cause birth defects and other problems, including fetal alcohol syndrome.

Daily needs

Now that you are over half of your pregnancy, you must re-examine your diet.
Here is a sample of the recommended daily trimester diet from March Dimes:
Grain: 7 ounces (one ounce = slice of bread, 1/2 cup of rice)
• vegetables: 3 cups
• Fruit: 2 cups
• dairy products: 3 cups (or equivalent calcium-rich foods)
• protein: six ounces (1 ounce = 1 egg, 1/4 cup cooked beans

For personalized daily recommendations, include your age, length, pregnancy weight, trimester, and daily activity level in the USDA MyPlate Plan. (Remember to re-enter that information once you have received your third trimester to see if the recommended daily prices are changing.)

See Also: 15 Best Vegetables To Eat During Pregnancy

You should also make sure that you are:
• Eat foods high in fat
• reduce overcooked or fast food
• take your birth vitamins every day
Your doctor can help you develop a more balanced diet according to your age and weight before pregnancy.

Buy prenatal vitamins online.

Food cravings and food allergies

Many pregnant women experience a craving for at least one type of food or are reluctant to eat certain foods. It is not clear why women develop appetite or hatred during pregnancy, but doctors and researchers believe that hormones can play a role.

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Food cravings

Pregnant women often wish:
• Chocolate
• spicy food
• fruit
• Luxury foods, such as mashed potatoes and grains
It’s okay to allow these cravings sometimes, especially if you crave foods that are part of a healthy diet.

Food barriers

In some cases, pregnant women may be deficient in certain foods. This means that they do not want to eat certain foods at all.

This can only be a problem if women do not like foods such as vegetables or proteins that are important for the baby’s growth and development.

Talk to your doctor if you have any adverse reactions to the diet required for a healthy second-trimester diet. Your doctor may recommend other foods or supplements that you should take to compensate for the lack of certain nutrients in your diet.

Weight gain during the second trimester

Women with normal weight should get 25 to 35 pounds of a Reliable Source during pregnancy, according to the Centers for Disease Control and Prevention. It is not uncommon for weight loss when you first gain weight or to gain more weight when you were understudy

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