--- title: Second Trimester Nutrition date: 2025-02-28T12:44:00-05:00 author: Jared Anderson canonical_url: "https://www.americordblood.com/articles/second-trimester-nutrition" section: Articles --- ![Second trimester nutrition](https://assets.americordblood.com/transforms/blogs/2321084/second-trimester-nutrition_dcd4b851eab0fdc82c7554dc6e8ca81c.jpg) [ Pregnancy & Parenting ](https://www.americordblood.com/articles/pregnancy-parenting) 9 Min Read # Second Trimester Nutrition The [second trimester](https://www.americordblood.com/articles/top-tips-for-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** [\[3\]](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5104202/)[\[4\]](https://medlineplus.gov/ency/patientinstructions/000584.htm). 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. [\[1\]](https://www.acog.org/womens-health/faqs/nutrition-during-pregnancy) Here’s a guideline for balancing your daily food intake [\[4\]](https://medlineplus.gov/ency/patientinstructions/000584.htm): 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 [\[1\]](https://www.acog.org/womens-health/faqs/nutrition-during-pregnancy): - **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 [\[5\]](https://www.acog.org/womens-health/experts-and-stories/ask-acog/how-much-water-should-i-drink-during-pregnancy). 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 [\[6\]](https://www.babycenter.com/pregnancy/health-and-safety/how-much-water-should-i-drink-while-im-pregnant_5283). 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 [\[9\]](https://kinfertility.com.au/blog/iron-rich-foods-for-pregnancy). **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 [\[7\]](https://www.ucsfhealth.org/education/anemia-and-pregnancy)[\[8\]](https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/iron-rich-foods-for-your-pregnancy/). ### Sources of Calcium and Vitamin D Calcium and vitamin D are essential for your baby's growing bones and teeth [\[10\]](https://www.babycenter.com/pregnancy/diet-and-fitness/vitamin-d-in-your-pregnancy-diet_661). Research from [Boston University School of Medicine](https://www.bu.edu/academics/camed/) highlights how sufficient vitamin D intake can lower the risk of pregnancy complications [\[10\]](https://www.babycenter.com/pregnancy/diet-and-fitness/vitamin-d-in-your-pregnancy-diet_661). **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 [\[12\]](https://www.whattoexpect.com/pregnancy/your-health/protein-during-pregnancy). Adding omega-3 fatty acids can also support your baby's brain and eye development [\[13\]](https://www.whattoexpect.com/pregnancy/your-health/omega-3-fish-oil-during-pregnancy). **Protein Options:** - 3 oz chicken breast: 26 g protein [\[12\]](https://www.whattoexpect.com/pregnancy/your-health/protein-during-pregnancy) - 6 oz Greek yogurt: 17 g protein [\[12\]](https://www.whattoexpect.com/pregnancy/your-health/protein-during-pregnancy) - 2 eggs: 12 g protein [\[12\]](https://www.whattoexpect.com/pregnancy/your-health/protein-during-pregnancy) For omega-3s, aim for 2–3 servings (8–12 ounces) of low-mercury fish each week [\[13\]](https://www.whattoexpect.com/pregnancy/your-health/omega-3-fish-oil-during-pregnancy). Options like wild salmon, sardines, and herring provide both protein and omega-3s [\[11\]](https://www.nhs.uk/pregnancy/keeping-well/have-a-healthy-diet/). ## Daily Meal Planning Guide ### 24-Hour Meal Schedule This meal plan provides about 2,389 calories and ensures a well-rounded nutrient balance [\[14\]](https://www.verywellfit.com/7-day-2nd-trimester-pregnancy-meal-plan-ideas-recipes-and-prep-6543346). 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](https://www.theprenatalnutritionist.com/), advises: > If you're in a state of survival mode because of nausea and vomiting, eating what you can keep down is important. [\[15\]](https://www.thebump.com/a/healthy-pregnancy-snacks) **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. [\[16\]](https://www.babycenter.com/pregnancy/health-and-safety/im-pregnant-and-constantly-hungry-how-can-i-manage-my-weight_10394933) **Helpful Strategies:** 1. **Eat Every Three Hours** - Include protein in every meal and snack. - Drink 8–12 cups of water daily to stay hydrated [\[16\]](https://www.babycenter.com/pregnancy/health-and-safety/im-pregnant-and-constantly-hungry-how-can-i-manage-my-weight_10394933). 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 [\[17\]](https://www.babycenter.com/pregnancy/your-body/food-aversions_40007982). 3. **Smart Protein Substitutions** - Steamed tofu - Nut butter on whole grain toast - Cheese with crackers - Smoothies blended with protein powder [\[17\]](https://www.babycenter.com/pregnancy/your-body/food-aversions_40007982) 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](https://www.webmd.com/) 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. [\[18\]](https://www.webmd.com/baby/foods-avoid-pregnancy) 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 [\[19\]](https://www.cdc.gov/food-safety/foods/pregnant-women.html). 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 [\[21\]](https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/eating-for-two/). 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 [\[20\]](https://www.cdc.gov/maternal-infant-health/pregnancy-weight/index.html) 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 [\[14\]](https://www.verywellfit.com/7-day-2nd-trimester-pregnancy-meal-plan-ideas-recipes-and-prep-6543346). 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. [\[1\]](https://www.acog.org/womens-health/faqs/nutrition-during-pregnancy) 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. [\[22\]](https://www.parents.com/pregnancy/my-body/nutrition/the-third-trimester-diet-change-you-need-to-make-now/) Work with your provider to adjust the [USDA MyPlate](https://www.myplate.gov/) Plan as needed [\[2\]](https://www.healthline.com/health/pregnancy/second-trimester-diet-nutrition). Make sure to mention any new food cravings or aversions during your visits. ### Cord Blood Banking Preserve your baby’s umbilical cord blood stem cells with CryoMaxx™ Processing and use in 80+ FDA-approved treatments and 100’s of clinical trials including autism, diabetes, childhood leukemia, sickle cell disease, and more. 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