Winapster Logo


2nd Trimester Diet

2nd Trimester Diet – Foods to Eat and Avoid in Week 13-28 of Pregnancy

2nd-trimester diet during this period, your morning sickness would have subsided, your energy levels would have risen again and the baby’s lump has not yet appeared and it is causing discomfort. The view of nutrition during the second trimester is the most important part of pregnancy. The baby grows older during this period and all the baby’s organs are formed during this trimester.  A healthy diet during the second trimester of pregnancy will ensure that your baby grows up healthy and that you do not lack essential nutrients.

So here we have a list of what you should eat and avoid in the 2nd-trimester diet and how you should plan for the same. Pregnancy requires extra care for women, as it now feeds two bodies instead of one, and therefore the diet for the entire course of pregnancy should be taken seriously in order to have a healthy baby. So let’s see, what to eat in the second trimester of pregnancy.

Nutritional Sources for the Second Trimester Diet:

The various food sources that should be included in the second-trimester diet include carbohydrates, proteins, fats, minerals, vitamins, and lots of water. The food requirement should be divided into three equal parts and each meal should contain every portion of the diet to maintain the energy level throughout the day and also to meet the nutritional needs.

Diet Table for the Second Trimester Diet:

The second-trimester diet plan should contain a combination of the following:

  • You should consume at least five servings of green leafy fruits and vegetables each day to meet your daily iron and folic acid requirement.
  • Each meal should contain carbohydrates (wholemeal bread, starchy foods, cereals, etc.)
  • Consume at least 2-3 servings of dairy products to meet your daily calcium requirement.
  • Foods are rich in protein such as eggs, beans, fish, etc.
  • Fatty fish rich in omega-3 fatty acids should not be consumed more than twice a week.
  • Switch to healthy snacks like sandwiches and yogurt to satisfy your hunger.

Diet Plan for Second Trimester Diet:

It is important to prepare and follow a feeding plan during the second trimester of pregnancy so that the baby receives all the nutritional requirements necessary for healthy growth and development. When creating your diet plan, you should include fruits and vegetables that are available throughout the year and if some fruits or vegetables are not available during a particular season, then you should replace them with fruits or vegetables. The vegetables available at that time and the same nutritional value. The following is an example of a second-trimester diet chart. See how the ideal diet should be:

  • Breakfast: 2 servings of cereal, 1 serving of fruit, 30 grams of meat/beans, and a glass of milk. Example: 2 wholemeal toasts with 1 teaspoon of margarine and scrambled eggs, 1 cup of melon, and a glass of milk.
  • Lunch: 2 servings of cereal, 1 cup of leafy vegetables, 1 cup of legumes, two servings of meat/beans, 1 cup of dairy. Example: 2 Chapatis, 1 cup Palak paneer, 1 cup Dal, 1 cup baby carrots, cucumber, and a glass of buttermilk.
  • Snack: the snack should include a portion of cereal and 1 cup of milk.
  • Dinner: 2 servings of vegetables and cereals and 90 grams of meat/beans. Example: 1 cup of brown rice with 3 ounces. Grilled chicken, 1 cup garlic spinach with 1 teaspoon salad dressing.

20 Best Foods to Eat in the Second Trimester of Pregnancy:

Here are the 20 foods you can include in your second-trimester diet to stay healthy.

1. Milk for the Second Trimester Diet:

Milk is a very healthy diet as it contains a good amount of protein and calcium, which are important for the growth and development of the baby and in addition. You can drink milk as it is or you can make other healthful drinks by combining the nutrients in it.

2. Canned Sardines:

Canned sardines are very rich in calcium, omega-3 fatty acids, and magnesium. You should include this in your second trimester Indian diet, as omega-3 fatty acids are essential for your baby’s brain development. You can include it as part of your salad or make other delicious things out of it.

3. Variety of Vegetables:

Vegetables are an important part of the second-trimester diet. Vegetables are rich in nutrients such as iron, calcium, potassium, etc. And they also contain fibers and minerals which are very important for the proper development of the fetus and for a healthy pregnancy. All of this helps the baby to fully develop and develop the necessary organs at the right time, thereby reducing the chances of genetic abnormalities.

4. Pumpkin and Sunflower Seeds:

A handful of pumpkin and sunflower seeds each day for your diet is a rich source of iron and magnesium that help your baby thrive. Just eat them as a snack or add them to yogurt and salad to get the rich nutrients you need during pregnancy.

5. Plain Yogurt:

Yogurt is very rich in calcium, which is essential for maintaining strong bones and for the full development of your baby’s bones in the 2nd trimester of pregnancy. You can add other nutrients such as raspberries, which are rich in magnesium to add to the nutritional value of the yogurt and continue this healthy diet throughout your pregnancy.

6. Nuts in the Second Trimester Diet:

Dried fruits are one of the important foods that you should consume during the second trimester of pregnancy, as they have a high nutritional value. The best-dried fruits such as apricots, almonds, dates, figs, etc. Are a good source of calcium and iron that should be included in the daily diet. You can add these dried fruits to other foods to increase their nutritional value.

7. Eat Brown Rice in the Second Trimester:

Brown rice is a rich source of calcium, iron, and vitamin D which is very important for bone growth and development and iron is also essential for the production of red blood cells so that there is no shortage of oxygen. In combination with mushrooms, it can prove to be an excellent nutritious diet. It also contains a good amount of fiber, which will help prevent constipation during pregnancy.

8. Dark Chocolate:

Dark chocolate is one of the best foods to consume during pregnancy in the 2nd trimester, as it contains a good amount of bromine, which is very useful for muscle relaxation and dilation of blood vessels. It can help reduce stress during pregnancy and also help keep blood pressure in check, which helps maintain health during pregnancy.

9. Baked Potatoes With Beans:

Baked potato with beans is an iron-rich, high-fiber meal that will help you maintain a healthy routine during pregnancy and will also save your baby from any type of infection or genetic abnormality.

10. Fish:

Fish is extremely high in low-fat protein, which is very healthy for your baby’s growth and healthy pregnancy. Choose the right variety of fish and boil it instead of fried to maintain a healthy diet, as fried foods can make nausea or dizziness worse, which are common during pregnancy.

11. Eggs:

Eggs are very rich in proteins which are important for the maintenance of the body and are necessary for the development of the baby and ensure that the baby is born flawlessly. You can use eggs to make delicious dishes to satisfy your cravings during pregnancy and use them during breakfast as well.

12. Spinach and Lettuce:

Green leafy vegetables like spinach and lettuce are very rich in iron and folic acid. The high amount of iron will help you fight the anemic conditions women face during pregnancy. You can use spinach and lettuce as a daily salad or put a handful in scrambled eggs or other foods.

13. Wholemeal Bread:

Healthy eating during pregnancy the 2nd-trimester diet consists of wholemeal bread rich in fiber, vitamins B, and folic acid. Any wholemeal bread for breakfast would be a good choice to meet the body’s fiber needs.

14. Fruit for the Second Trimester of Pregnancy:

Fruits contain essential minerals and nutrients that help fight infections that mothers or babies can get during pregnancy. Essential nutrients like citric acid help prevent genetic abnormalities and other vitamins that can help save the baby from various birth defects, thus boosting the baby’s immunity!

15. Cereal bran:

Cereal bran is one of the best sources of fiber. Fiber is very good for solving the problem of constipation during pregnancy as it helps in bowel movements. Fiber also maintains glucose levels in our bloodstream and thus protects the expectant mother from gestational diabetes. You need to have a good amount of fiber and coarse plants for a healthy baby.

16. Nuts:
Nuts such as peanuts and almonds are great snacks. They are a good source of iron, calcium, and protein and are delicious. Walnuts can satisfy hunger during the meal during pregnancy.

17. Tofu and Tempeh:

Tofu and tempeh are extremely high in protein, soy milk products. During the second trimester of pregnancy, a good amount of protein is required for the healthy development of the baby, and eating tofu and tempeh at one of the meals can adequately meet the daily protein needs.

18. Flax Seeds and Chia Seeds:

This fatty acid is essential for building the immune system as well as the central nervous system. In addition, these seeds are extremely fibrous and can promote easy bowel movement and relieve constipation, which is a common condition during pregnancy.

19. Fish Liver Oil:

Liver oil is still a good source of omega 3 fatty acids and vitamin d. It helps build a baby’s bones and teeth and boosts the immune system.

20. Mushrooms Exposed to UV Rays:

Mushrooms exposed to ultraviolet radiation are a good source 2nd-trimester diet of vitamin D. At least 15 mcg of vitamin d is required every day during pregnancy for the healthy development of the baby’s bones and teeth and eating mushrooms exposed to ultraviolet radiation can this requirement.

Foods to Avoid During the Second Trimester Diet:

Below is a list of second-trimester foods to avoid:

  • Raw eggs.
  • Raw meat.
  • The raw fish.
  • Fish with high mercury content in the example: shark, swordfish, mackerel, even tilefish.
  • Unpasteurized dairy products.
  • Soft cheese, gorgonzola.
  • Ready to eat fish and meat.
  • Alcoholic beverages are at risk of causing miscarriage, stillbirth, or even fetal alcohol spectrum disorders that cause physical, mental, and behavioral disabilities.
  • Excess caffeine – consuming 150-300 mg of caffeine is a safe amount. A cup of coffee contains 95 to 165 mg of caffeine while a cup of black tea contains 45 mg of caffeine.

Supplements You Need in the Second Trimester:

The following are the three essential supplements to take during the second trimester of pregnancy:

  • Calcium: During the second trimester, the baby develops his maximum bones. This requires a lot of calcium. If your diet is low in calcium, your baby won’t suffer from it, but you will. This is because the baby will consume all the calcium stored in your body and you will develop a deficiency which after birth can cause osteoporosis. Therefore, taking a calcium supplement will ensure that you don’t develop calcium deficiency after giving birth.
  • Fish oil: the omega-3 fatty acids in fish oil are an essential supplement for healthy baby brain development. Fish oil is rich in omega 3 fatty acids.
  • Iron: most pregnant women suffer from anemia due to a lack of iron. During pregnancy, the blood volume doubles and therefore requires more iron. As the baby’s tissues grow, the levels of hemoglobin and red blood cells begin to decrease in the mother and she begins to feel 2nd-trimester diet lethargic and out of breath. Taking an iron supplement will ensure you don’t develop iron deficiency.

Second Trimester Diet Tips:

Here are some tips to ensure a happy and healthy pregnancy:

  • Cook your meals at home to make sure you have a balanced and healthy diet.
  • Fresh food should always be preferred to frozen.
  • When shopping for frozen foods, choose foods that are low in fat and sodium.
  • Wash fruits and vegetables before eating to eliminate the side effects of fruits and vegetables.
  • A healthy diet plan for pregnant women in the second trimester will help you have fewer problems during pregnancy and will also help your baby stay healthy and strong throughout pregnancy.
  • Sit down with your doctor and work out your 2nd-trimester pregnancy diet plan to have a healthy pregnancy.
  • The second trimester is the most comfortable and critical stage of the 2nd-trimester diet. pregnancy, as most of the baby’s organs develop around this time. So try to eat healthy for a healthy, healthy baby.




Leave a Comment

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