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Pregnancy Diet During the Second Trimester: Nourishing Yourself and Your Growing Baby by Star of Baby

Feb 08,2023

By Star of Baby

Congratulations you have reached the second trimester of your pregnancy! This is an exciting time as you will start to feel your baby move and grow. It is also important to continue taking care of yourself, including making healthy food choices to support your baby’s development. In this blog, Star of Baby will guide you to plan your pregnancy diet during the first trimester.

Here are some tips for a healthy and comfortable second trimester of pregnancy:

  • Stay active: Regular physical activity can help you feel better, maintain your strength and balance, and prepare your body for labor.
  • Eat a balanced diet: Make sure you're getting plenty of nutrients, especially calcium and iron, to support your growing baby and help prevent gestational diabetes.
  • Stay hydrated: Drink plenty of water and other fluids to keep yourself hydrated and help prevent constipation.
  • Get enough sleep: Aim for at least 7-9 hours of sleep each night to help reduce fatigue and mood swings.
  • Manage stress: Practice relaxation techniques such as deep breathing, meditation, and yoga to help reduce stress and anxiety.
  • Take a prenatal class: Prenatal classes can help you prepare for childbirth and understand what to expect during delivery.
  • Visit your doctor regularly: Regular prenatal care is essential for you and your baby's health. Your doctor will monitor your progress, answer your questions, and provide any necessary care.
  • Invest in comfortable clothing: As your body changes, you may want to invest in maternity clothes that are comfortable and provide support.
  • Get support: Surround yourself with supportive friends and family members who can provide emotional and practical support during your pregnancy.
  • Pamper yourself: Treat yourself to a massage, a relaxing bath, or other self-care activities to help you feel good and relieve stress.

Also read: Protein requirement during pregnancy 

Here is a diet plan to help you during your second trimester:

  1. Increase your calorie intake: During the second trimester, it is recommended to increase your daily calorie intake by 340-450 calories. Choose nutrient-dense foods that are high in protein, fibre, vitamins, and minerals.
  2. Focus on protein: Eating enough protein is essential for your baby’s growth and development. Aim for at least 70 grams of protein per day and include protein sources such as lean meats, poultry, fish, eggs, beans, and nuts.
  3. Eat plenty of iron-rich foods: Your baby’s iron stores are building, so it’s important to consume enough iron-rich foods. Good sources of iron include red meat, poultry, fish, beans, tofu, and iron-fortified cereals.
  4. Include calcium in your diet: Calcium is important for the development of your baby’s bones and teeth. Aim for at least 1000-1300 milligrams of calcium per day and choose calcium-rich foods such as milk, yoghurt, cheese, and leafy green vegetables.
  5. Add healthy fats to your diet: Healthy fats, such as those found in avocados, nuts, and fatty fish, are important for your baby’s brain development. Consume at least 20-30 grams of healthy fats per day.
  6. Stay hydrated: It is important to drink plenty of water to help prevent dehydration.


Which nutrients you should add to your pregnancy diet during the second trimester?

As you enter your second trimester of pregnancy, your baby is growing rapidly, and your body is undergoing many changes to accommodate this growth. It's essential to pay attention to your diet during this time to ensure that you and your baby receive all the necessary nutrients for healthy development. Here, we'll go over some of the key nutrients that are important during the second trimester, and provide some tips on how to incorporate them into your diet.

Protein: Protein is essential for your baby's growth and your body uses it to build new tissue, including muscle, skin, and hair. The best sources of protein include lean meats, poultry, fish, eggs, dairy products, legumes, and nuts. Aim to include protein in every meal, and consider adding a protein supplement if you have trouble getting enough from food alone.

Folate: Folate is a B vitamin that is critical for your baby's neural development. Good sources of folate include leafy green vegetables, citrus fruits, beans, lentils, and fortified cereals. It's also a good idea to take a folate supplement, as recommended by your doctor.

Iron: Iron is necessary for the production of haemoglobin, a protein in red blood cells that carries oxygen to your tissues. As your blood volume increases during pregnancy, your iron requirements also increase. Good sources of iron include lean red meats, poultry, fish, beans, lentils, fortified cereals, and dark leafy greens.

Calcium: Calcium is essential for the development of your baby's bones and teeth. Good sources of calcium include dairy products, fortified plant milk, leafy green vegetables, and calcium-fortified tofu.


Healthy Fats: Healthy fats, such as omega-3 fatty acids, are important for your baby's brain and eye development. Good sources of omega-3 fatty acids include fatty fish, such as salmon and tuna, flaxseeds, and walnuts.

Incorporating these nutrients into your diet is easier than you might think. Start by including a variety of foods from each food group at every meal. Consider adding a serving of protein to breakfast, such as eggs or Greek yoghurt, or having a spinach and salmon salad for lunch. At dinner, enjoy a serving of lean protein, such as grilled chicken or tofu, with a side of calcium-rich steamed kale and roasted sweet potatoes. Snack on healthy fats, such as a handful of almonds or a slice of avocado toast, to keep your energy levels up throughout the day.

In conclusion, your second trimester is a critical time for your baby's development, and a healthy diet can make all the difference. By focusing on nourishing foods that provide the essential nutrients with your body needs, you can support your baby's growth and ensure a healthy pregnancy. Don't hesitate to consult your doctor or a registered dietitian for personalized nutrition advice.