The second trimester is the most comfortable and enjoyable of most pregnancies. The majority of symptoms of the first trimester should have subsided and energy levels returned. You may have noticed your mum-to-be looking radiant and glowing. Don’t forget to tell her how amazing she looks and then wow her with the facts of why. Her ‘glow’ is due to the increased blood volume pumping around her body, with the extra blood circulating closer to skin. Blood volume increases by up to 30 per cent during pregnancy, peaking during the second trimester.

Protein, iron and vitamin B12 are imperative to support the manufacture of extra red blood cells and to avoid anaemia.

But more about that later, because meanwhile, your bub-to-be is growing rapidly. Their most important development during the second tri is the hardening and calcifying of the bones, and here’s a few things you can do to help grow those strong healthy bones.

FOR BABY: Strong bones and teeth

By 16 weeks bones have hardened and will continue to strengthen throughout the second trimester, with the mother’s daily requirement of calcium intake almost doubling. And while calcium is the leading star in strengthening bones, it’s nothing without its supporting cast of magnesium and vitamin D. Without both of these nutrients calcium will not be transported to or retained in the bones, instead the majority will be excreted straight out of the body.

Thanks to mother nature, most calcium rich foods are also rich in magnesium, which is another reason why having a nutrient rich diet is more effective than relying solely on supplements. But for an extra boost combine calcium rich milk and yogurt with a great magnesium source banana, for a banana smoothie and a great bone booster. The best and most effective source of vitamin D is from the sun with only 20 minutes needs per day before 10am and after 3pm. Otherwise food sources are quite limited to egg yolks, sardines, and parmesan cheese.

What is not supplied in the daily diet, your growing baby will source from it’s mother’s own supply – risking her own nutritional depletion and increasing her risk of developing osteoporosis later in life. So dose your preggie partner up with four servings of calcium per day from rich food sources, and check out the calcium rich recipes below:

Include at least one of these calcium rich food sources in each and every meal:

* diary products esp. milk, yoghurt
* dark green leafy vegetables esp. broccoli
* canned salmon and sardines (with bones)
* sesame seeds / hummus
* wholegrain products
* almonds, brazil nuts, dried figs

FOR THE MUM: Anaemia

As mentioned, a mother’s blood volume substantially increases, peaking during the second trimester. Not only is this extra blood needed to support the pregnancy, but to prepare for blood loss during delivery. The volume of blood will increase regardless of your nutritional intake, but if under-nourished, the mother will not produce adequate red blood cells, diluting her blood and making her susceptible to developing anaemia. This condition simply equates to low levels of oxygen in the body cells and vital organs, leaving you fatigued, pale, prone to headaches, leg cramps, heart palpitations and shortness of breathe. Prolonged effects weaken the immune system and can trigger heart attacks. Treatment usually requires taking iron supplements, which has the uncomfortable side effect of constipation.

Just like calcium, what you don’t provide in your daily diet, the baby will source from the mother’s own body – increasing her chance of developing anaemia. This is VERY common during the second trimester, yet so easy to avoid totally by diet. Ensure you’re partner’s diet is rich in iron, folate, Vitamin B12 and protein rich foods generally. A complete list of food sources are listed in FEEDING THE BUMP. There are also clever ways to combine foods to increase the body’s absorption of iron, such as eating Vitamin c rich foods with your iron source ie: steak with a tomato salsa, chicken mango salad. All recipes in FEEDING THE BUMP have been devised to do just that.

Dietary tips to avoid Anaemia:

* eat foods rich in iron and folate – lean meats, green leafy veges, wholegrains
* eat these foods with vitamin C rich sources
* increase iron intake towards the end of the second and throughout the third trimester

RECIPES FOR STRONG HEALTHY BONES:

Baby Banana Cheesecakes

A delicious low fat, calcium rich treat. Ricotta is safe to eat during pregnancy when cooked, although it is best advised to use packaged ricotta rather than those sold from deli counters to avoid listeria.

2 eggs

500g low fat ricotta

1/3 cup skim milk powder

2 tbs self-raising flour

1 tsp vanilla extract, or seeds of 1 vanilla bean

1 tbs manuka honey

3 ripe bananas

Preheat oven to 160 C / 325 F. Used a 6 x deep-case muffin tin and line each case with baking paper.

Beat eggs until light and fluffy. Add the ricotta, skim milk powder, flour, vanilla and honey. Blend to form a smooth paste.

In a large mixing bowl, mash bananas until smooth. Add ricotta mixture and fold together with a large metal spoon. Divide the mixture evenly into the muffin cases, filling no more than 3/4 of the case.

Bake for 25-30 minutes, or until cheesecakes have set. To test, gently tape the centre of the cheesecakes for firmness. Remove from the oven and cool the cheesecakes in the tray.

Chill at least one hour prior to serving.

Red Capsicum Stuffed with Sardines

This incredibly calcium rich recipe cleverly disguises the flavour of sardines while reaping their amazing nutritional value – very rich in calcium and omega 3.

1/2 cup basmati rice

1 tbs olive oil

2 cloves garlic, crushed

185g can sardines in spring water, drained

juice and zest of one lemon

1 tbs currants

1/2 cup pine nuts

1/2 cup fresh parsley, chopped

cracked black pepper

1 red capsicum, deseeded and cut in half horizontally

2 tbs wheatgerm

2 tbs grated parmesan cheese

Preheat over to 180 F/350F. Line a baking tray with baking paper.

Cook rice according to packet directions. Be sure to use basmati for it’s low GI/sustained energy properties

Heat olive oil in a fry pan over medium heat. Gently cook garlic for 1-2 minutes. Add sardines, lemon zest, currants, pine nuts and a squeeze of lemon juice. Cook 1 minute before removing from heat.

Drain and rinse rice. Add rice and parsley to the sardine mixture.

Season with pepper and mix well to combine. Spoon into red capsicum cases.

Mix together wheatgerm and parmesan and generously sprinkle over the top.

Bake for 25 minutes and serve with a salad of dark green leaves.

This month’s PREGNANCY SUPERFOOD – Dairy products

Most absorbable source of calcium

Great source of protein and vitamin B12 and contains all essential amino acids to help produce healthy blood / avoid anaemia.

Milk and yoghurt are the star players, also rich in magnesium, vitamin D and B-group to ensure complete and proper use calcium in the bones.

Soft cheeses have less calcium and should generally be avoided during pregnancy. Select hard cheeses such as parmesan, cheddar & edam.

NEXT MONTH: Second trimester continued:

FOR MUM: Digestive problems ie: reflux

FOR BABY: Development of nervous and immune systems

Related posts:

• Tips for 1^st trimester
• Healthy eating tips for Mum and baby

Info & Recipes extracted from FEEDING THE BUMP RRP $29.95

Available in bookstores or online http://www.allenandunwin.com/default.aspx?page=94&book=9781741753714

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