Second Trimester Nutrition

The second trimester (weeks 13–26) is a critical time for your baby's growth and development. Here's a quick guide to the essential nutrition you need during this phase:

Key Takeaways:

• Calories: Add 340 extra calories per day (total ~2,200 calories/day).

• Essential Nutrients:

  • Iron (27 mg): Supports red blood cell production.

  • Calcium (1,000–1,300 mg): Crucial for bones and teeth.

  • Folic Acid (600 mcg): Prevents neural tube defects.

  • Vitamin D (600 IU): Boosts bone health and immunity.

  • Choline (450 mg) & Vitamin B12 (2.6 mcg): Support brain and nerve health.

• Hydration: Drink 8–12 cups (64–96 oz) of water daily.

• Food Groups: Focus on balanced servings of grains, vegetables, fruits, dairy, and protein.

Quick Tips for Healthy Eating:

• Snack Smart: Include nutrient-rich options like Greek yogurt, nuts, or hard-boiled eggs.

• Safety First: Avoid raw/undercooked meats, certain fish (like shark or king mackerel), unpasteurized dairy, and raw eggs.

• Meal Plan Idea: Breakfast (cereal, milk, fruit), lunch (lentil soup, sunflower seeds), dinner (salmon, baked potato, broccoli), plus snacks.

Focus on nutrient-dense foods, proper hydration, and safe food handling to support your baby’s rapid growth and your well-being.

Second Trimester Nutrition Basics

Daily Calorie and Food Group Needs

During the second trimester, you'll need a slight bump in calories to support your growing baby, typically around 2,200 calories a day ^[3][4]. But don't fall for the old saying eat for two. The American College of Obstetricians and Gynecologists puts it this way:

The popular saying is that you should 'eat for two' when you're pregnant, but now we know that it's dangerous to eat twice your usual amount of food during pregnancy. Instead of 'eating for two,' think of it as eating twice as healthy. ^[1]

Here’s a guideline for balancing your daily food intake ^[4]:

Food Group	Daily Servings	Examples
Grains	9-11 servings	Whole grain bread, brown rice, fortified cereals
Vegetables	4-5 servings	Dark leafy greens, carrots, sweet potatoes
Fruits	3-4 servings	Citrus fruits, berries, melons
Dairy	3 servings	Low-fat milk, yogurt, cheese
Protein	3 servings	Lean meat, fish, beans, eggs

Now, let’s focus on the nutrients your baby needs most.

Must-Have Vitamins and Minerals

In addition to your daily food servings, make sure you're getting these essential nutrients for your baby's development ^[1]:

• Iron: 27 mg – Supports red blood cell production. Sources: lean red meat, fortified cereals.

• Calcium: 1,000 mg (ages 19-50) or 1,300 mg (ages 14-18) – Important for strong bones. Sources: dairy products, leafy greens.

• Folic Acid: 600 micrograms – Prevents neural tube defects. Sources: enriched pasta, dark green vegetables.

• Vitamin D: 600 IU – Aids calcium absorption. Sources: fortified milk, sunlight.

• Choline: 450 mg – Supports brain development. Sources: eggs, meat.

• Vitamin B12: 2.6 micrograms – Essential for nerve and blood cell health. Sources: fish, dairy.

• Iodine: 220 micrograms – Supports thyroid function. Sources: iodized salt, seafood.

Incorporate these into your meals to ensure both you and your baby get the nutrients you need.

Water and Fluid Intake

Staying hydrated is just as important as eating well. During pregnancy, your blood volume increases, so drinking 8 to 12 cups (64 to 96 ounces) of water each day is crucial ^[5].

Hydration tips to keep in mind:

• Add slices of fresh citrus for a natural flavor boost.

• Snack on water-rich fruits and veggies like cucumbers or watermelon.

• Prioritize water as your main drink, though milk and juice can also contribute to your fluid intake.

Proper hydration helps reduce common pregnancy issues and supports your baby's growth ^[6]. Make water your go-to beverage for a healthier pregnancy.

Best Pregnancy Diet Plan for Second Trimester

Best Foods for Pregnancy

When you're expecting, your nutritional needs shift. Here are some food options to help you meet those specific needs.

Foods High in Iron and Folate

Iron becomes especially important in the second trimester, as about one-third of pregnant women globally face iron deficiency ^[9].

Iron-Rich Foods to Include:

Food	Serving Size	Iron Content
Sirloin steak	3 ounces	3.0 mg
Tofu	6 ounces	4.9 mg
Spinach (cooked)	1/2 cup	3.0 mg
Iron-fortified cereal	1 ounce	3.4 mg
Kidney beans	5.3 ounces	3.2 mg

To get the most out of your iron-rich meals, cook with cast iron pans and pair these foods with vitamin C sources like orange juice or bell peppers for better absorption ^[7][8].

Sources of Calcium and Vitamin D

Calcium and vitamin D are essential for your baby's growing bones and teeth ^[10]. Research from Boston University School of Medicine highlights how sufficient vitamin D intake can lower the risk of pregnancy complications ^[10].

Top Calcium-Rich Foods:

Food	Serving Size	Calcium (mg)
Collard greens	8 ounces	360
Ricotta cheese	4 ounces	335
Sardines with bones	3 ounces	325
Plain low-fat yogurt	6 ounces	310
Fortified milk	8 ounces	300

Vitamin D Sources:

• Wild-caught salmon (570 IU per 3 ounces)

• Rainbow trout (654 IU per 3 ounces)

• Egg yolks (44 IU per large egg)

Protein and Omega-3 Rich Foods

Pregnant individuals need around 71 grams of protein daily ^[12]. Adding omega-3 fatty acids can also support your baby's brain and eye development ^[13].

Protein Options:

• 3 oz chicken breast: 26 g protein ^[12]

• 6 oz Greek yogurt: 17 g protein ^[12]

• 2 eggs: 12 g protein ^[12]

For omega-3s, aim for 2–3 servings (8–12 ounces) of low-mercury fish each week ^[13]. Options like wild salmon, sardines, and herring provide both protein and omega-3s ^[11].

Daily Meal Planning Guide

24-Hour Meal Schedule

This meal plan provides about 2,389 calories and ensures a well-rounded nutrient balance ^[14]. Here's how your day could look:

Breakfast (373 calories)

• 1 1/3 cups shredded wheat squares cereal

• 1 cup 1% milk

• 1 cup sliced strawberries

Morning Snack (489 calories)

• 1 mozzarella cheese stick

• 2 large hard-boiled eggs

• 1 cup sliced carrots

• 1/2 cup hummus

Lunch (452 calories)

• 2 cups lentil soup

• 4 tablespoons sunflower seeds

Afternoon Snack (406 calories)

• A protein-packed smoothie with:

  • 1 scoop unflavored whey protein powder

  • 1 cup each of frozen blackberries, blueberries, and raspberries

  • 1 cup 1% milk

Dinner (668 calories)

• 4 oz baked salmon

• 1 large baked potato with 1 tablespoon butter

• 1 cup steamed broccoli

This schedule not only provides balanced meals but also allows for easy, nutrient-dense snacking throughout the day.

Quick and Healthy Snacks

Having simple, ready-to-eat snacks available can help maintain energy levels. Ryann Kipping, RDN, Owner and Founder of The Prenatal Nutritionist, advises:

If you're in a state of survival mode because of nausea and vomiting, eating what you can keep down is important. ^[15]

Convenient Snack Ideas

Snack	Benefits
Greek yogurt + berries	Protein, calcium, antioxidants
Hard-boiled eggs + crackers	Complete protein, B-vitamins
Apple slices + peanut butter	Fiber, healthy fats
Trail mix (nuts, dried fruit)	Omega-3s, protein, iron
Baby carrots + hummus	Vitamin A, protein, fiber

These snacks are easy to prepare and support both energy and appetite changes.

Tips for Appetite Changes

As your appetite shifts, these strategies can help you stay on track. Dr. Shannon Smith, M.D., highlights:

Establishing a positive diet during pregnancy has been shown to promote healthier growth and development for your baby both in the womb and in early childhood. Additionally, healthy eating lowers your risk of pregnancy complications. ^[16]

Helpful Strategies:

1. Eat Every Three Hours

   • Include protein in every meal and snack.

   • Drink 8–12 cups of water daily to stay hydrated ^[16].

2. Manage Food Aversions

   • If warm foods worsen nausea, try cold options.

   • Swap unappealing proteins with alternatives like tofu or nut butter.

   • Stick to bland foods like rice, oatmeal, or plain noodles ^[17].

3. Smart Protein Substitutions

   • Steamed tofu

   • Nut butter on whole grain toast

   • Cheese with crackers

   • Smoothies blended with protein powder ^[17]

These practical tips can help you maintain a nutritious diet, even when appetite changes make it challenging.

Food Safety Rules

When focusing on proper nutrition during pregnancy, it's equally important to pay attention to how food is handled and prepared.

Foods to Skip

Food safety during pregnancy is crucial. Dr. Ellen Greenlaw from WebMD highlights:

When you're pregnant, everything that goes into your mouth gets shared with your growing baby. Even though some types of foods and even some types of food poisoning may not hurt you, they may harm your little one. ^[18]

Here's a quick guide to foods you should avoid and their safer alternatives:

Category	Foods to Skip	Safe Alternatives
Proteins	Raw/rare meats, deli meats, hot dogs (unless heated to steaming)	Fully cooked meats, heated deli meats (165°F)
Seafood	King mackerel, shark, swordfish, raw sushi	Low-mercury fish like salmon (cooked to 145°F)
Dairy	Unpasteurized milk, soft cheeses (brie, feta)	Pasteurized milk, hard cheeses
Eggs	Raw eggs, homemade mayo, cookie dough	Fully cooked eggs (firm yolks)
Produce	Raw sprouts, unwashed fruits/vegetables	Thoroughly washed produce, cooked sprouts

Food Preparation Safety

Proper food handling can help reduce the risk of foodborne illnesses. Follow these temperature guidelines to ensure your food is cooked safely:

Critical Temperature Points:

• Poultry and ground meats: 165°F

• Ground beef/pork: 160°F

• Whole cuts of meat: 145°F (let it rest for 3 minutes)

• Fish: 145°F (flesh should appear opaque)

Kitchen Safety Tips:

• Wash your hands with soap before and after handling food.

• Clean cutting boards and utensils with hot, soapy water after contact with raw meat.

• Refrigerate perishables within 1 hour if the room temperature is over 90°F.

• Store cut melons in the fridge and consume them within 7 days ^[19].

Safe food preparation is just one part of ensuring a healthy pregnancy. Managing your weight gain is another essential aspect.

Healthy Weight Gain Tips

In addition to balanced meal planning, aim for steady weight gain of about 1-2 pounds per week ^[21]. Your total weight gain target depends on your pre-pregnancy BMI:

Recommended Total Weight Gain:

• Normal weight (BMI 18.5-24.9): 25-35 pounds

• Overweight (BMI 25.0-29.9): 15-25 pounds

• Underweight (BMI < 18.5): 28-40 pounds

• Obese (BMI 30.0-39.9): 11-20 pounds ^[20]

Focus on eating nutrient-rich foods instead of empty calories. If you're expecting twins, you'll need about 40% more calories compared to a single pregnancy ^[14].

Keep an eye on your weight and let your healthcare provider know about any sudden changes.

Next Steps

Talk to your healthcare provider about fine-tuning your nutrition plan. The American College of Obstetricians and Gynecologists (ACOG) advises:

You and your ob‐gyn should work together to develop a nutrition and exercise plan. ^[1]

Here’s a quick look at key daily nutrition goals for the second trimester:

Nutrient	Daily Requirement	Common Sources
Calories	Extra 340 calories	Whole grains, lean proteins, healthy fats
Iron	27 mg	Lean meats, fortified cereals, leafy greens
Calcium	1,000–1,300 mg	Dairy products, fortified plant milk
Vitamin D	600 IU	Sunlight exposure, fortified dairy, fatty fish
Choline	450 mg	Eggs, meat, fish, dairy

Check in with your provider regularly to review these targets. They form the base for a healthy pregnancy as you head into the third trimester. Professor Tamas Horvath highlights the importance of this stage:

The third trimester is a very important time in the development of your baby's metabolism. It's when the brain develops connections associated with metabolic processes. ^[22]

Work with your provider to adjust the USDA MyPlate Plan as needed ^[2]. Make sure to mention any new food cravings or aversions during your visits.