What is the Healthiest Diet for the Second Trimester of Pregnancy?
The second trimester (the 13th through 26th weeks of pregnancy) is often referred to as the "golden period" because many women experience relief from early pregnancy symptoms like nausea, vomiting, and fatigue. Many women also experience increased energy and excitement for their growing baby bump.
During this time, maintaining a healthy and varied diet helps support your baby's growth while managing your dietary needs during pregnancy. Eating a balanced diet with second-trimester foods will also help prepare your body for the increased demands of the third trimester.
In this post, we will explore some of the essential pregnancy nutrients needed during the second trimester and how to build them into your diet. Let’s get started!
Why Nutrition is Vital in the Second Trimester
As your baby’s organs, muscles, and bones develop during the second trimester, their nutritional needs increase. Key nutrients like protein, vitamin C, calcium, and vitamin D significantly promote healthy growth and development.
Baby’s brain and nervous system also continue to develop, requiring nutrients that support cognitive function, nerve formation, and overall brain growth, such as omega-3 fatty acids, vitamin B12, choline, and folate.
Starting in the second trimester, daily energy needs in pregnancy gradually increase by about 300-500 calories. This is about the amount of energy in 1 to 2 well-balanced snacks. Protein-rich foods and fiber help manage cravings and stabilize blood sugar, which helps maximize energy while preventing excessive weight gain.
To combat those lingering pregnancy-related discomforts, including constipation, leg cramps, and nausea, it is important to incorporate fiber-rich foods, magnesium and potassium, and maintain adequate hydration.
Essential Nutrients for the Second Trimester
As mentioned above, the second trimester is a time to focus on nutrient-dense foods that support baby and mom’s dietary needs. Below, I’ve listed some key nutrients to support mom and baby and some common foods they can be found in. While not a comprehensive list, these are some good dietary points of focus:
Protein: Protein is critical for your baby’s tissue development. It helps the mother’s breast and uterine tissues grow and also helps increase the mother’s blood supply, allowing more blood to be sent to the baby. The recommended amount of protein per day during pregnancy is 1.1 grams per kg of body weight at a minimum or about 75-100 grams per day. Aim for protein-rich foods such as:
2. Vitamin C: Vitamin C helps your body absorb iron, which enhances oxygen support to the baby. It also supports the development of your baby’s immune system and collagen production. Include foods like:
Citrus fruits (oranges, grapefruits)
Bell peppers
Strawberries
Tomatoes
** It is best to pair your plant-based iron-rich foods with vitamin C-rich foods for better iron absorption.
3. Calcium: Calcium is a building block for strong bones and teeth. It also helps support muscle and nerve function and enzyme and hormone activity, and plays a role in regulating body fluids. Best food sources of calcium include:
** Did you know?? Baby will take calcium from mother’s stores if her intake is insufficient, which can weaken her bones. While most prenatal vitamins contain calcium, be sure to add calcium-rich foods to your diet during the second trimester!
4. Vitamin D: Vital for calcium absorption and both bone and immune health, helps promote better eyesight, and is an excellent vitamin for healthy skin. The best source of vitamin D is natural sunlight (and while it is important to try to get outside every day, there are skin cancer risks associated with too much sun exposure – be sure to wear proper sunscreen). There are some foods naturally high in vitamin D, including:
Salmon and sardines
Egg yolk
Some mushrooms
Fortified dairy products like Vitamin D milk
** Most people will likely need a vitamin D supplement to meet their vitamin D needs. While the recommendation for pregnancy is only 400-600 IU per day, recent studies have shown it is safe and more effective for mom and baby to take up to 4,000 IU per day. Check your prenatal vitamin and talk to your health professional to be sure you are getting enough!
5. Healthy Fats: Omega-3 fatty acids, with DHA (docosahexaenoic acid) being primarily most important during pregnancy, support brain and eye development. They can also help reduce the risk of preterm delivery. Aim for about 500mg of DHA daily with combined dietary sources, prenatal vitamins, and/or a supplement. Omega-3s are found in:
Walnuts
Flaxseeds and chia seeds
** Unless you eat 2-3 servings per week of foods high in DHA, a supplement is recommended.
6. Glycine: This often overlooked amino acid plays a critical role in the development of the fetal skeletal system and connective tissues and is in increased demand during pregnancy. It is also essential for the synthesis of proteins and DNA. Best found in products that contain tissues, skin, and bone of animals, though can be found in small amounts in non-animal foods:
Bone broth
Meat, Poultry, Fish
Pumpkin, Hemp, Sunflower Seeds
Spirulina
Gelatin
Second Trimester Diet - Foods to Include
A healthy eating plan during the second trimester should balance essential nutrients and comfort foods. As a registered dietitian, I’ve listed below a few of my favorite meal and snack recommendations.
As a general rule of thumb, choosing meals and snacks with a combo of FAT + FIBER + PROTEIN + CARB is best to help keep blood sugar balanced and energy levels up. Consider these ideas:
Breakfast
Whole-grain toast with mashed avocado and a poached egg
Sliced oranges
Snack
Oatmeal with flax or chia seeds and blueberries
Banana or apple with 2 tablespoons of unsweetened peanut butter
Lunch
Grilled chicken salad with mixed greens, cherry tomatoes, and avocado
A side of whole-grain crackers and tuna or egg salad
Snack
Greek yogurt or cottage topped with chia seeds, strawberries, and Gotta Have Granola
Hummus, cashew dip, or babaganoush with carrot sticks
Dinner
Baked salmon with roasted sweet potatoes and crispy broccoli
Fusilli, cheese, and vegetable casserole (swap in chickpea pasta for extra protein!)
Dessert
Frozen berries with whipped cream
What Foods to Avoid During the Second Trimester
While focusing on nutrient-rich foods is important, knowing what to avoid is just as crucial. Certain foods can pose risks to both you and your baby, increasing the chances of foodborne illness, nutrient imbalances, or complications. Below is a short list of foods to avoid during the second trimester:
Unpasteurized Products: Avoid unpasteurized dairy products, like raw milk and juices, to prevent foodborne illnesses like Listeria and E. coli
Excessive Sugar and Processed Foods: Limit sugary snacks and heavily processed foods to prevent unnecessary blood sugar spikes and potential weight gain during pregnancy
Raw or Undercooked Foods: Steer clear of raw eggs (even fried eggs with runny yolks!), sushi, raw oysters, or undercooked meat to minimize the risk of foodborne illnesses
Caffeine: Many practitioners recommend avoiding caffeine in the first trimester and limiting to no more than 200mg per day in the 2nd and 3rd trimesters
Alcohol: There’s no known safe amount in pregnancy
Tips for Healthy Eating in the Second Trimester
As you enter the “golden period” of pregnancy, here are a few of my top tips as a registered dietitian for healthy eating and keeping you energized:
Choose Nutrient-Dense Foods: Aim for steady weight gain by focusing on nutrient-dense foods rather than empty calories usually found in highly processed foods. Your healthcare provider can guide you on your expected average weight during pregnancy in the second trimester. I generally recommend avoiding any fad diets, detox, or weight loss plans.
Stay Hydrated: Drink plenty of water with a goal of about 64-96 ounces of water per day to support digestion and circulation as well as prevent constipation. Pregnant women have increased fluid needs and a higher need for electrolytes (sodium, potassium, chloride, calcium, and magnesium).
In general, it is best not to restrict salt intake during pregnancy. However, consult with your healthcare provider about this, particularly if you have other medical conditions and/or high blood pressure.
Snack Wisely: Eating every 2-3 hours prevents feeling overly full as well as avoiding hunger and low blood sugar. Choose nutrient-rich snacks like nuts, fruits, and dairy products instead of high-calorie comfort foods.
Continue Prenatal Vitamins: A prenatal vitamin can help fill any nutritional gaps in your diet.
Stay active with light exercises like walking and yoga to improve digestion and circulation
The Bottom Line…
In the second trimester of pregnancy, a healthy diet rich in essential nutrients is crucial for both your baby’s development and your well-being. By incorporating second-trimester foods such as protein-rich options, vitamin C-rich fruits, and calcium-packed dairy products into your meals, you’ll be supporting a healthy pregnancy.
If you are looking for more personalized support, I am accepting new clients for virtual one-on-one counseling. Feel free to reach out! You can also check out my blog, which has plenty of wonderful resources for pregnant and new moms.
Thanks for reading!