Second Trimester Diet Plan: Here’s What to Eat and What to Avoid

Second Trimester Diet Plan: Here’s What to Eat and What to Avoid

Congratulations! You’ve now moved into the second trimester of your pregnancy. It’s time to take care of your health and dietary habits. Read this blog to learn what should be your second trimester diet.


Welcome into the ‘golden period’ of pregnancy! Every pregnancy is divided into three different stages known as trimesters, i.e., the first, second, and third. The second trimester of pregnancy is considered the golden period because morning sickness and extreme fatigue will not bother you more. At this stage, the mother needs to follow a healthy diet and take the proper amount of nutrients that contribute to the growth of the developing baby.

What to expect during the second trimester?

The second trimester of pregnancy is the time when you have to keep track of your health condition through regular check-ups with your OB-GYN.  The healthcare provider will monitor you and your baby’s heartbeat and movements. By this time, the baby’s organs and system will develop very rapidly and will also start growing in length and weight.

During the second trimester of pregnancy, you also experience various changes in your body, such as:

  • Increased appetite
  • An achy body
  • Swelling of hands, feet, and ankles
  • Growth of the belly
  • Boost in energy level
  • Decrease in morning sickness
  • Visible baby movements

Along with these changes, women also experience heartburn, digestion, and emotional changes during the second trimester of pregnancy. Consult your gynaecologist if you’re experiencing difficulty coping with the new changes in your body.

Second Trimester Diet: Why is a diet plan important during this time?

Diet plays a very important role during pregnancy for both the mother and the baby. During the second trimester, your baby’s organs will be developing quickly and derive much energy from you. Therefore, you should start consuming essential nutrients such as calcium, folic acid, and iron, which are essential for the development and growth of the fetus.

Following are some of the reasons that reflect the importance of consuming essential nutrients during the second trimester:

  • To provide the nutrient supply to the baby
  • It helps combat fatigue and maintain the energy level
  • Lessen the chances of pregnancy complications like diabetes and weight gain
  • Support the growth of the baby
  • Prevents various diseases like anemia.

Second Trimester Diet: What to eat and what to avoid?

By following this second-trimester diet plan, you ensure proper nutrition for you and your baby.

What to eat

Let’s discuss some of the best food options that can be considered can consider expectant mothers in the second trimester of pregnancy.

  • Iron-rich foods

During pregnancy, the consumption of iron-rich foods is necessary to increase the red blood cells in the mother’s body and also help provide an adequate supply of oxygen to the baby. Foods such as whole grains, leafy vegetables, soybeans, and oats are some of the good options.

  • Protein

Protein is an essential nutrient that has to be consumed by mothers daily, as it helps in the healthy development of the baby’s brain and other tissues. It includes food items like lean meats, eggs, and fish.

(You May Also Like: Best Foods to Eat in the First Trimester of Pregnancy (

  • Vitamin D

Getting enough vitamin D is necessary during the second trimester of pregnancy, as it helps in the development of the teeth and bones of the baby. Some of the food sources of vitamin D are fatty fish, such as salmon, egg yolks, and cereals.

Foods to avoid in the second trimester diet

During the second trimester of pregnancy, you should avoid certain food options that may affect the health of you and the baby.

  • Unpasteurized milk and milk products
  • Caffeine
  • Alcohol
  • Raw meat
  • Soft cheeses like blue cheese and feta

Contact your gynaecologist to discuss the best food options according to your health condition.


The second trimester of pregnancy is a very transformative phase for many women, as it includes the baby’s development and various physical and emotional changes in your body. To cope with the changing body and provide adequate nourishment to your baby, you must follow a healthy diet plan. In this blog, we have discussed some of the best food options that can help you cope with the changes.

It is important to consult your gynaecologist, who can take care of your diet during pregnancy.


Leave a Reply

Your email address will not be published. Required fields are marked *

Call Dr. Neha Gupta