The second trimester is a period of growth and increasing nutritional demand.
For many people, appetite and energy are more predictable during this phase. This makes it a key window to return to or to build supportive nutrition and lifestyle habits.
The goal right now is to:
- Support fetal growth and development
- Meet increasing nutrient needs
- Support balanced blood sugar
- Feel your best
You do not need to eat perfectly to have a healthy pregnancy.
How much to eat in the second trimester
In the second trimester, calorie needs do generally increase slightly. We recommend following your hunger cues. Tracking or counting calories is not necessary.
Instead, focus on:
- Eating regular meals and snacks (every 3-4 hours)
- Building meals/snacks with protein, fat, fiber, and flavor
- Eating until you feel comfortably satisfied
- Prioritizing nutrient-dense choices
Your intake may still vary day to day. That’s expected. The most important thing is to tune into your body and follow its cues.
What if I’m still nauseous or tired?
Some people continue to have nausea, food aversions, or fatigue into the second trimester. That is still normal.
If symptoms linger:
- You can continue using first-trimester strategies
- Work with your provider on management strategies to help curb symptoms
The 3 Foundations That Matter Most
These are the only three things we want you to focus on first.
1. Stay Hydrated
Why it matters:
Blood volume expands significantly during the second trimester. Adequate hydration supports circulation and digestion, helps maintain energy levels, and can reduce constipation and headaches.
Start here:
- Aim for pale yellow urine most of the day
- Prioritize beverages low in added sugar when possible: water, sparkling water, electrolytes, coconut water, soups, smoothies, tea, or milk
- Consider doing a daily mineral mocktail to support hydration needs
Explore more:
→ Fluids & Hydration
→ Coconut Water
→ Mineral Mocktails
→ Smoothies
→ Tea
2. Support Balanced Blood Sugar
Why it matters:
Blood sugar regulation is important during pregnancy. Higher-than-ideal blood sugar levels can affect both maternal and fetal health, even outside of a gestational diabetes diagnosis.
Prioritizing well-balanced blood sugar also benefits digestion and energy levels.
Start here:
- Aim for 3 meals plus 1-3 snacks per day
- Include protein at each meal and snack
- Pair carbohydrates with protein and fat
- Prioritize fiber rich carbohdyrate choices
Simple meal structure:
- Fiber/color: vegetables, fruit, beans, lentils
- Protein: eggs, meat, seafood, dairy
- Fat: olive oil, butter, avocado, nuts, seeds
- Flavor: herbs, spices, lemon, sauces
Gentle movement after meals (such as a short walk) can also support digestion and blood sugar balance if it feels good to you.
Explore more:
→ 30g Protein Breakfast
→ Blood Sugar Balance
→ Protein
→ Carbs
→ Fiber
→ Fat
3. Iron + Protein
Why these matter:
During the second trimester, blood volume expands, oxygen demand increases, and fetal and placental growth accelerate. Iron and protein support oxygen delivery, tissue growth, and daily energy levels.
Iron
- Pregnancy needs: 27 mg/day
- Start-here goal: Include 1-2 iron-rich foods per day (supplement if needed based on labs).
- Top food sources: red meat, poultry, fish, eggs
- Helpful tip: If you do not eat meat, pair plant-based iron sources with vitamin C–rich foods to improve absorption. Lab testing can help determine whether supplementation is needed.
Protein
- Pregnancy needs: Varies by individual. Most people benefit from increasing protein intake as pregnancy progresses, typically around 100 g/day or higher, depending on body size, activity level, and appetite.
- Start-here goal: Include a protein source at every meal and snack.
- Top food sources: eggs, Greek yogurt, cottage cheese, meat, poultry, fish
- Helpful tip: Use the protein calculator in the Protein note to estimate your personalized protein needs.
→ Learn more: Protein
If appetite is high
Increased hunger is common during the second trimester and reflects higher energy and nutrient demand.
Support it by:
- Eating enough at meals
- Including fat, fiber, and protein at meals for staying power
- Using snacks as support
Hunger is information, not a problem you need to avoid.
Explore more
→ Cravings
→ Digestion Support Guide
→ Essential Pregnancy Foods
What to avoid
You still don’t need to memorize a giant list of foods to “avoid.” The foods to avoid are much smaller than you might think.
Food safety
- Basic food safety principles include handwashing, keeping the kitchen clean, cooking foods to appropriate internal temperatures, and thoroughly washing all produce.
- The foods that cause the most foodborne illness outbreaks are pre-cut and individually packaged items, raw shellfish, produce, and raw sprouts.
Explore more:
→ Food Safety in Pregnancy
→ Deli Meats
→ Soft Cheeses
Fish
- Avoid high mercury fish
- Avoid raw shellfish
Explore more:
→ mercury,
→cod,
Caffeine
- Avoid excessive intake
- For most, 1 cup or 150 mg of caffeine per day is okay
Explore more:
Second Trimester Supplements
Everyone:
Prenatal vitamin
To consider (based on labs, diet, or symptoms):
- Omega-3s – if you do not eat fish
- Vitamin D – if you’ve tested, and your levels are low
- Probiotics – if you do not eat fermented foods
- Magnesium – if your prenatal vitamin has little to none or if you have specific symptoms that warrant more magnesium
- Iron – if you’ve tested, and your levels are low
- Inositol – if you have PCOS or are at increased risk of gestational diabetes
- Protein Powder – if you need support meeting your daily protein needs
Using Recipes & Top Foods in the App
- Recipes tagged “Second Trimester” are designed to support baby’s development and higher nutrient needs.
- At the top of each trimester learning hub, you’ll find the Top Foods for that trimester — use these as inspiration, not necessarily a “checklist.”
Start with what sounds good today, then build from there.
When to Get Help
Talk to your provider if:
- You have concerns about iron status, weight changes, or symptoms
- You are extremely fatigued despite adequate intake
- You experience ongoing nausea and vomiting
- You feel dizzy or faint
- You have questions or need support
The Big Picture Reminder
The second trimester often comes with a more predictable appetite and energy, which makes it a good time to focus on supporting the baby’s growth and your body’s increasing needs.
Regular meals, adequate protein, nutrient-dense choices, and staying hydrated help your body keep up with the work it does each day.
Questions about your second trimester?
Go to “Ask an RD” (search it or post your question there) or book a Quick Question Call