The second trimester often feels like a breath of fresh air. Nausea starts to ease up, your appetite returns (maybe with a vengeance), and you might even feel a little more like yourself again.
This is the perfect time to focus on nutrition that fuels your baby’s growth and your milk-making future. Because what you eat now supports your energy, your recovery, and your ability to nourish your baby, long after the bump becomes a bundle.
Whether it’s your first or fifth pregnancy, we're here to help you understand what your body needs during this chapter.
Why What You Eat Now Matters
Your baby’s growing fast—bones, organs, muscles, and all—and your body is working overtime to support it. This means your body needs extra support in the form of vitamins, minerals, and energy.
Eating well in the second trimester isn’t about restriction or perfection. It’s about giving your body the building blocks it needs to feel strong now and to prepare for breastfeeding later. The habits you form in this trimester will carry you into postpartum with more confidence, energy, and ease.
Key Nutrients to Prioritize in the Second Trimester
Your baby is growing rapidly in the second trimester, and your body is doing some serious behind-the-scenes work to support that growth. Prioritizing key nutrients now will support your baby’s development and help set the stage for your breastfeeding journey ahead. Here are some nutritional all-stars to focus on:
Calcium
Calcium is essential for building your baby’s bones, teeth, heart, and muscles, while also protecting your own bone strength. Your growing baby pulls calcium from your body, so it’s important to get enough through food or supplements.
Aim for: About 1,000 mg per day
Sources: Dairy products (milk, cheese, yogurt), calcium-fortified plant-based milks, tofu, broccoli, kale, and almonds
Protein
Protein is the foundation of your baby’s tissues, including skin, muscles, and organs. It also helps support the growth of your uterus and breast tissue in preparation for breastfeeding.
Aim for: 70–100 grams per day, depending on your weight and activity level
Sources: Eggs, poultry, lean meats, beans, lentils, tofu, dairy, and nut butters
Iron
Your body increases blood volume during pregnancy, and iron helps deliver oxygen to you and your baby. Low iron can lead to anemia, leaving you feeling unusually tired or lightheaded.
Aim for: 27 mg per day
Sources: Lean red meat, spinach, lentils, iron-fortified cereals, beans
Omega-3 Fatty Acids (Especially DHA)
DHA (a type of omega-3 fatty acid) is critical for your baby’s brain and eye development, especially in the second and third trimesters. If you’re not eating fish regularly, a supplement may be a helpful addition.
Aim for: 200–300 mg DHA daily
Sources: Salmon, sardines, trout, chia seeds, walnuts, flaxseeds, DHA-enriched eggs
Folate (Folic Acid)
Folate helps prevent neural tube defects and supports cell growth and development. While folic acid is most emphasized in the first trimester, it remains important throughout pregnancy, especially during rapid fetal growth.
Aim for: 600 micrograms per day
Sources: Spinach, asparagus, lentils, citrus fruits, fortified cereals and grains
Vitamin D
Vitamin D helps your body absorb calcium and supports your immune system. Many people—pregnant or not—don’t get enough through sunlight or food alone, so that a supplement may be needed.
Aim for: 600 IU per day
Sources: Fortified milk and cereals, fatty fish, eggs, and safe sun exposure (about 10–15 minutes daily)
Remember, these nutrients work best together as part of a well-rounded diet. Think of each meal as a small act of care for you and your baby. Not sure what your body needs? Just check in with your doctor or a dietitian; they can help you figure out what’s best for you.
What to Add to Your Plate This Trimester
Planning your meals around these food groups makes it easier to stay balanced, even on your busiest days. Here’s a go-to list of nutrient-packed foods to fuel you and your baby:
- Dairy products – Milk, cheese, and yogurt for calcium and vitamin D
- Lean proteins – Chicken, turkey, eggs, and plant-based proteins like lentils
- Whole grains – Oats, brown rice, and quinoa for fiber and sustained energy
- Fatty fish – Salmon, sardines, and trout for a healthy dose of DHA
- Leafy greens – Kale, spinach, and Swiss chard are folate and iron powerhouses
- Bright veggies – Carrots, bell peppers, sweet potatoes—hello, vitamins A and C
- Fruits – Berries, bananas, apples, and citrus for fiber and natural energy
- Nuts and seeds – Almonds, chia, flaxseeds, and walnuts offer healthy fats and protein
Easing Second Trimester Symptoms with Nutrition
Let’s be honest, pregnancy isn’t all glowing skin and baby kicks.
The second trimester often brings its own set of discomforts. Adjustments to your eating habits can help ease many of these changes and keep you feeling more like yourself. Here’s how food choices can help soothe some common second-trimester symptoms.
Feeling hungrier than usual?
You’re not imagining it—your body needs more fuel during this trimester. As your baby grows, your calorie needs increase by about 300–350 extra calories per day. But that doesn’t mean eating more has to feel overwhelming.
What helps:
Choose small, nutrient-rich snacks throughout the day to keep your energy levels steady and prevent overeating during main meals.
Snack ideas:
- Greek yogurt with fresh berries and a sprinkle of granola
- Whole grain toast with almond or peanut butter
- Hard-boiled eggs and sliced cucumbers
- Oatmeal with chopped nuts and banana
Battling heartburn?
As your uterus grows and presses against your stomach, and hormones relax the valve between your stomach and esophagus, it can lead to heartburn in the second trimester
What helps:
- Eat smaller, more frequent meals to avoid overloading your stomach.
- Avoid lying down right after eating. Try to wait at least an hour before resting.
- Cut back on known triggers like spicy dishes, citrus, chocolate, fried foods, and carbonated drinks.
- Drinking fluids between meals instead of with meals may also reduce pressure on your stomach.
Meal ideas:
- Plain crackers with hummus
- Grilled chicken with brown rice and steamed veggies
- Mashed sweet potatoes and sautéed greens
Leg cramps keeping you up at night?
Leg cramps—especially at night—are a common frustration in the second trimester. These may be linked to changes in circulation, added pressure on nerves and muscles, or low levels of magnesium, potassium, or calcium.
What helps:
- Stay well-hydrated throughout the day.
- Add magnesium-rich foods like almonds, pumpkin seeds, and leafy greens.
- Include potassium sources like bananas, sweet potatoes, and avocados.
- Consider gentle stretching before bed or a warm bath to relax muscles.
Muscle-friendly snack ideas:
- Banana with a spoonful of peanut butter
- A handful of trail mix with dried fruit and seeds
- Sautéed spinach with garlic and olive oil as a dinner side
You don’t have to power through discomfort. Tuning into your body’s needs and supporting it with intentional meals and snacks can help you feel better and make this trimester more enjoyable. And if symptoms ever feel persistent or severe, don’t hesitate to reach out to your care provider.
Nourishing Meal Plan Ideas
Meal planning during pregnancy doesn’t have to be complicated. An easy plan can help you meet your nutritional needs while keeping meals simple and satisfying, even on your busiest days.
Below is a nutrient-rich sample meal plan for inspiration. It’s designed to support your baby’s development while giving your body the nourishment and energy it needs in the second trimester.
Breakfast
- Whole grain toast topped with avocado and a scrambled egg provides fiber, protein, and healthy fats to start your day with steady energy.
- A glass of calcium- and vitamin D-fortified orange juice or a small bowl of mixed berries offers a boost of vitamin C to help with iron absorption and support immune health.
Morning snack
- Greek yogurt with a spoonful of chia seeds and a drizzle of honey. A calcium- and protein-rich option with omega-3s and a little natural sweetness.
Lunch
- Spinach salad with grilled chicken, quinoa, cherry tomatoes, cucumber, and olive oil dressing. This is packed with iron, folate, protein, and healthy fats—great for sustained energy.
- A side of whole grain crackers adds complex carbohydrates for fullness and fiber.
Afternoon snack
- Sliced apple with almond butter is a satisfying snack that provides fiber, vitamin E, and healthy fats.
Dinner
- Baked salmon fillet with steamed broccoli and roasted sweet potatoes delivers DHA for brain development, vitamin A, and calcium-rich vegetables.
- An optional glass of fortified milk or non-dairy alternative provides extra calcium and vitamin D to round out your day’s intake.
Evening snack
- Cottage cheese with sliced peaches (or any seasonal fruit you love) offers casein protein to help keep you full overnight and supports muscle repair.
This kind of meal flow balances protein, complex carbohydrates, healthy fats, and essential vitamins in a way that feels supportive, not overwhelming. Our meals don’t have to be perfect every day. What matters most is nourishing your body with care and consistency.
Foods to Limit (or Skip) for a Safer Pregnancy
Nourishing your baby during pregnancy isn’t just about what you eat; it’s also about what you avoid. While most foods are perfectly safe, there are a few that carry higher risks for foodborne illness or could affect your baby’s development. Here are foods to be mindful of during pregnancy, along with the why behind the guidance.
High mercury fish
Certain large fish, such as swordfish, king mackerel, shark, and tilefish, can contain high levels of mercury, which may impact your baby’s developing brain and nervous system. Instead, choose safer, low-mercury options like salmon, sardines, tilapia, and cod, which also provide beneficial omega-3 fatty acids.
Raw or undercooked meat, poultry, seafood, and eggs
These foods can carry bacteria or parasites such as listeria, salmonella, and toxoplasma, which may cause serious infections during pregnancy.
To reduce your risk, make sure all meats, poultry, and eggs are cooked to safe internal temperatures. Instead, try fully cooked meats and seafood and pasteurized egg products in recipes that call for raw eggs (like homemade mayo or dressings)
Unpasteurized dairy products
Milk, soft cheeses (like brie, feta, and blue cheese), and juices that are unpasteurized can contain harmful bacteria such as listeria, which may lead to complications like miscarriage or preterm labor. Instead, choose pasteurized milk, yogurt, and cheeses (many store-bought versions are already labeled as such—just double check the packaging).
Processed deli meats and hot dogs
Cold cuts, deli meats, and hot dogs can also carry listeria, especially if not heated properly.
If you’d still like to enjoy them, the CDC recommends reheating until they’re steaming hot (about 165°F or 74°C). Instead, try freshly cooked meats or heated deli-style meats in sandwiches and wraps.
Excessive caffeine
Caffeine crosses the placenta and can affect your baby’s heart rate and growth. While it’s not necessary to cut it out completely, it’s best to limit intake to about 200 mg per day, which is roughly equivalent to one 12-ounce cup of coffee.
Also, watch out for caffeine in tea, chocolate, soda, and energy drinks. Some over-the-counter medications that contain caffeine are also worth avoiding.
Being cautious doesn’t mean being perfect. If you accidentally eat something on the “limit” list, try not to panic—just connect with your healthcare provider for reassurance or next steps. Taking these precautions as part of your daily routine can help create a safer, more comfortable pregnancy experience for you and your baby.
Your Common Questions, Answered
Do I need more calories now?
Yes, most moms need an additional 300–350 calories per day during the second trimester to support the growing baby and their increased energy needs. This doesn't mean eating a lot more—just choosing nutrient-dense foods like whole grains, lean proteins, fruits, vegetables, and healthy fats can go a long way.
Can I still have coffee?
Yes, you can enjoy coffee in moderation. Experts recommend limiting caffeine to no more than 200 mg per day, which is about the amount in one 12-ounce cup of brewed coffee. Just remember to factor in other sources of caffeine, like tea, soda, or chocolate.
How do I deal with cravings?
Cravings are a normal part of pregnancy. It’s okay to indulge now and then, but you can also explore healthier alternatives to common cravings, like fruit instead of sweets, air-popped popcorn instead of chips, or Greek yogurt with honey instead of ice cream. Listening to your body while adding a balanced approach can make a big difference.
Is it okay to exercise?
For most people, yes. Regular movement like walking, swimming, or prenatal yoga can boost energy, reduce stress, and support a smoother labor. Always talk to your healthcare provider before starting or continuing a routine, especially if you have specific health conditions or concerns.
Do I have to eat perfectly every day?
Nutrition is important, but perfection isn’t the goal—consistency and compassion are. Focus on doing your best each day, and give yourself grace on the days when things don’t go as planned. You're doing something incredible, and that deserves kindness toward yourself.
Final Thoughts: You’re Fueling Something Big
Eating well in your second trimester is one of the most meaningful ways you can care for your growing baby and yourself. The nourishment you give your body now supports your baby’s development, helps you stay energized, and lays a strong, steady foundation for your breastfeeding journey ahead.
At Milk by Mom, we’re here to walk beside you through every stage from your very first trimester cravings to the moment you decide to preserve your milk.
Whether you're exploring freeze-drying your stash for more flexibility or simply seeking science-backed support, we’re here to honor your choices and empower your motherhood. You made the milk. We’ll help you make it last.
