4 Iodine-Rich Recipes for Your Second Trimester
In today’s article, we want to offer four iodine-rich recipes to enjoy during your second trimester. Consuming them will help your body get the iodine you need.
During gestation, it’s important to consider every detail to guarantee women’s well-being. Of course, this includes a proper diet. Among the nutrients that pregnant women need is iodine.
Unlike the first three months of pregnancy, our caloric needs increase slightly during the second trimester. This is because the fetus is commencing a period of more accelerated growth.
As a result, a great deal of a mother’s nutrients goes to her child. Women also begin to gain more weight at this point and, logically, their bodies demand more energy.
How much iodine do women need during pregnancy?
Iodine has several functions in pregnant women’s bodies. Mainly, it’s important for the regulation of the thyroid gland and the production of thyroid hormones. This is essential in avoiding many health complications that can result from hyperthyroidism.
Iodine is also important for the development of the fetal brain, intelligence, and the senses. It’s also involved in the absorption of nutrients by the fetus from the mother’s body.
Women who are pregnant or breastfeeding should consume at least an extra 250 grams of iodine per day. This is in addition to what they normally take in.
Meanwhile, their daily caloric intake should increase by about 350 calories. During this time period, babies go from weighing about one ounce to weighing one and a half pounds.
The World Health Organization points to iodized salt and the universal iodization of salt to guarantee adequate consumption. However, it’s still possible for women to require supplements to reach the suggested dosage. Of course, a medical professional should be the one to determine this.
Iodine-rich recipes for the second semester of pregnancy are beneficial both for mothers and their developing babies.
4 iodine-rich recipes for the second semester of pregnancy
1. Baked lentils and vegetables
Ingredients
- 2 leeks.
- 2 potatoes.
- 1 onion.
- 1 pepper.
- 3 zucchinis.
- 2 carrots.
- 1 celery stalk.
- 1 cup of lentils.
- 3 cloves.
- 1 tablespoon of freshly squeezed lemon juice.
- 6 tablespoons of vegetable stock.
Preparation
- Preheat the oven to 350°F approximately.
- Poke the cloves into the onion.
- Place the lentils in a casserole dish along with the onion and vegetable stock. Cover and bake for one hour.
- In the meantime, wash, peel (if necessary) and chop the rest of the vegetables.
- When the onion is done baking, remove it from the oven and take out the cloves. Then, slice the onion and add it to the casserole along with the rest of the vegetables.
- Stir well and season to taste.
- Cover and leave in the oven for another hour.
- Finally, add lemon juice and serve.
2. Rice with chicken and tomato
Ingredients (makes 2 servings)
- 1 tomato.
- 1 pinch of salt.
- 1 cup of rice.
- 2 chicken breast filets.
- 1 tablespoon of olive oil.
- 1 pinch of black pepper (optional).
Preparation
- Cook the rice per usual. You can also opt to cook it in the microwave, following the instructions on the packaging.
- Cook the chicken on a skillet with a small amount of oil. Also add salt and pepper to taste
- Wash, peel and cut the tomatoes.
- Serve all together in a bowl, topping the rice with the tomatoes and chicken.
Tip: You can also add lettuce, chard or spinach leaves. Or you can accompany this dish with a salad that includes one of these vegetables. They’re all excellent options to complete this iodine-rich recipe for the second trimester of pregnancy.
“Women who are pregnant or breastfeeding should consume at least an extra 250 grams of iodine per day. This is in addition to what they normally take in. Meanwhile, their daily caloric intake should increase by about 350 calories.”
3. Salad with greens and crunchy seeds
Ingredients
- Honey.
- Quince.
- Olive oil.
- Soy or tamari sauce.
- 1/2 cup of your choice of grains.
- 100 grams of goat cheese.
- 1 bag of combined leafy greens: Chard, spinach, lettuce, etc.
Preparation
- Place a frying pan over medium heat with plenty of olive oil. Once the oil is hot, add the grains and stir until they’re cooked. The purpose of this step is to make them crunchier.
- Then, after 4-5 minutes, add the goat cheese, cut in strips. Increase the heat to medium-high and mix for several minutes.
- In a large bowl, add the mixed greens, the quince (cut in cubes), and the cereal and cheese.
- To prepare a vinaigrette, mix the following in a bowl: 5 tablespoons of olive oil, 3 tablespoons of soy sauce, 1 tablespoon of honey and a bit of salt.
- Mix the vinaigrette until you have a homogenous blend.
- Add the dressing to the salad and stir. Serve and enjoy.
4. Pineapple carrot juice
Ingredients
- 1 lemon.
- 1 1/c cups chopped pineapple.
- 2 lbs. green apple.
- 1/2 lb. carrot.
Preparation
- Peel the fruit and cut into small chunks.
- Blend for 1–2 minutes.
- Chill in the refrigerator before serving.
These iodine-rich recipes are perfect for the second semester because they help provide the iodine that you and your baby need. To know just how much iodine you need, see your doctor and undergo proper testing .
Images courtesy of: TheWholeJourney
All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.
- Chittimoju SB., Pearce EN., Iodine deficiency and supplementation in pregnancy. Clin Obstet Gynecol, 2019. 62 (2): 330-338.
- Taylor PN., Vaidya B., Iodine supplementation in pregnancy – is it time? Clin Endocrinol, 2016. 85 (1): 10-4.