Pregnancy

With morning sickness easing up, your appetite may be back – and that’s excellent news as it means you’re more likely to get the nutrients needed for your baby’s growth. 

Jeske Wellmann, a dietitian at Mediclinic Sandton, advises that it’s best to aim for three meals and three snacks a day, with each including carbohydrates (preferably unrefined), protein and dairy, a little fat and plenty of fresh vegetables and fruit.

“By your second trimester, your energy intake needs to increase,” she says. “You could obtain these by eating an extra slice of seed bread with low fat cottage cheese and two fruits with 15g of nuts or seeds, or a low fat fruit yoghurt, two fruits and four Provitas with Bovril and nuts or seeds – but remember to spread these snacks throughout the day, rather than eating them in one sitting.”

You could also snack on four Provitas with mozzarella cheese, a boiled egg with two fruits, or a slice of wholegrain or seed bread with avocado, a fruit, and a cup of milk.

Your energy needs will increase yet again when you enter the third trimester, so Jeske advises eating extra snacks throughout the day. “It’s vital to choose foods that are unrefined and unprocessed as far as possible, as helps your baby to grow and develop by providing more nutrients.”

Essential nutrients for your second trimester

Make sure you’re getting enough of these vital nutrients in your diet.

IRON

Essential for you and baby.

  • Role: Helps carry oxygen in your blood to your baby. Low levels can lead to anaemia.
  • Sources: Red meat, fortified cereals, leafy greens.
  • Boost absorption: Eat with vitamin C-rich foods like citrus fruits or peppers.

VITAMIN B12:

Essential for growth and development.

  • Supports: Iron metabolism, baby’s growth, and a healthy nervous system.
  • Sources: Found in most diets. Deficiency may require supplements. Check with your doctor if you need extra B12.

FOLATE

Prevents neural tube defects.

  • Sources: Green veggies, legumes, whole grains. Take a folic acid supplement.

CHOLINE

Supports baby’s brain development.

  • Sources: Chicken, beef, eggs, milk, soy, peanuts.

VITAMIN D

Strengthens bones & teeth.

  • Sources: Fat-containing foods but may need extra from sunlight or supplements.

OMEGA-3

Supports heart, brain, eyes and immune system.

  • Sources: Salmon, herring, mackerel, sardines.
  • Vegans: Consider algae-based supplements, flaxseeds, chia seeds.

PROTEIN

Essential for baby’s growth.

  • Sources: Lean meats, fish, eggs, legumes – include in every meal and snack.

CALCIUM

Builds strong bones, teeth, and supports the nervous system.

  • Sources: Dairy, leafy greens, fortified plant-based alternatives.

Try Jeske’s delicious bran muffin recipe:

Bran muffins

Makes 24 large muffins or 48 mini muffins.

  • 2 large eggs
  • 125 ml (½ cup) soft brown sugar
  • 60 ml (4T) canola oil
  • 250 ml (1 cup) oat bran
  • 375 ml flour (1½ cups)
  • 500 ml (2 cups) digestive bran
  • 2 ml (½ t) salt
  • 15 ml (1T) bicarbonate of soda
  • 2 large apples, grated
  • 125 ml (½ cup) sultanas or cake mix
  • 5 ml (1t) cinnamon
  • 500 ml (2 cups) milk (full cream, low fat, almond or oat)
  • 5 ml (1t) vanilla essence

NOTE: The batter must stand overnight or for at least 2 hours.

Method:

  • In a large bowl beat together eggs, sugar and oil.
  • Add all the dry ingredients slowly into the same bowl and then the grated apples and the sultanas.
  • Add the milk and vanilla and stir until well blended.
  • Leave overnight in the fridge or for at least 2 hours.
  • When ready to bake, stir and drop into lightly greased muffin pans (fill ¾ full).
  • Bake at 180°C for 15 minutes.
  • Enjoy a delicious bran muffin with grated cheese and jam and some fresh fruit.

These bran muffins are a great snack. Because they’re low GI and high in fibre, they stabilise blood glucose and can also help with constipation.