Second Trimester Nutrition: Energy and Growth
The second trimester often brings relief from morning sickness and a return of your appetite. It's the perfect time to focus on nutrient-dense eating.
Calorie Increase
You now need about 340 extra calories per day. Focus on nutrient-dense foods, not empty calories.
Key Nutrients This Trimester
Calcium
Your baby's bones are developing rapidly. Aim for 1000mg daily.
DHA
Critical for brain development. Include fatty fish 2-3 times per week.
Fiber
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Constipation often worsens this trimester. Aim for 28g daily.
Healthy Weight Gain
Most women should gain about 1 pound per week during the second trimester. This varies based on your starting weight.
Sample Day
Breakfast
Greek yogurt parfait with granola and berries
Lunch
Salmon salad sandwich on whole grain bread
Snack
Hummus with vegetables and pita
Dinner
Chicken stir-fry with vegetables over brown rice
Evening Snack
Glass of milk and a small handful of nuts
Ryann Kipping
Registered Dietitian Nutritionist & Founder of The Prenatal Nutrition Library
Registered Dietitian specializing in prenatal and postnatal nutrition. Founder of The Prenatal Nutrition Library and author of The Feel-Good Pregnancy Cookbook.
