Best Foods for the Second Trimester (Weeks 13-27)

Welcome to the second trimester — widely considered the "honeymoon phase" of pregnancy. For many women, this is where things get noticeably easier: the nausea fades, energy returns (somewhat), and food finally sounds appealing again.

If you spent your first trimester surviving on crackers and ginger biscuits, you might be wondering: now what? What should you actually be eating now that you can stomach more than bland carbs?

The second trimester is a critical time for your baby's development. They're growing rapidly — from about 7cm at week 13 to roughly 35cm by week 27. Organs are maturing, bones are hardening, and that tiny brain is developing at an astonishing rate. Your nutritional choices during this time directly support all of this growth.

But here's the good news: eating well during the second trimester doesn't require a complete overhaul. It's about understanding your increased needs and making strategic additions to what you're already eating.

What Changes in the Second Trimester?

Your Baby's Development

During weeks 13-27, your baby is:

• Developing hearing — they can hear your voice by week 18
• Growing bones — calcium demands increase significantly
• Building brain tissue — DHA and protein become crucial
• Developing organs — kidneys, liver, and digestive system mature
• Growing rapidly — weight increases from about 25g to 900g

Your Body's Changes

• Blood volume increases by 40-50% — iron needs skyrocket
• Appetite typically returns — finally, food sounds good!
• Calorie needs increase — approximately 340 extra calories daily
• Protein needs increase — add about 10g per day
• Baby starts taking calcium from your bones if you're not getting enough

The Key Nutrients for Second Trimester

1. Iron — The Priority Nutrient

Your blood volume is expanding rapidly to supply oxygen to your growing baby. Iron is essential for making haemoglobin, and deficiency during this time is extremely common.

2. Calcium — Building Baby's Bones

Your baby's skeleton is hardening during the second trimester, and they need significant calcium to do so. If you're not getting enough, your body will pull calcium from your own bones — which can affect your bone density later.

Daily requirement: 1,000mg (1,300mg if under 19)

Best calcium sources:

• Milk — 250ml = 300mg calcium
• Hard cheese — 30g cheddar = 200mg calcium
• Yoghurt — 150g = 200mg calcium
• Fortified plant milks — check labels, typically 120mg per 100ml
• Sardines with bones — 100g = 382mg calcium
• Tofu (calcium-set) — 100g = 350mg calcium
• Kale — 100g = 150mg calcium

Tip: Vitamin D helps calcium absorption. In the UK, supplementing with 10μg daily is recommended, especially during winter.

3. Protein — The Building Blocks

During the second trimester, aim to add approximately 10g extra protein daily (around 56-60g total for most women). Protein builds every cell in your baby's developing body.

Easy ways to add 10g protein:

• 1.5 eggs
• 200ml milk
• 150g Greek yoghurt
• 40g cheese
• 100g chicken or fish
• 150g cooked lentils

4. DHA (Omega-3) — Brain Food

DHA is a specific omega-3 fatty acid crucial for your baby's brain and eye development. The brain is 60% fat, and DHA is the most abundant fatty acid in brain tissue.

Aim for: 200-300mg DHA daily

Best sources:

• Oily fish (2-3 portions weekly): salmon, sardines, mackerel, anchovies
• Omega-3 enriched eggs
• Algae-based DHA supplement (if you don't eat fish)

Safety note: Avoid high-mercury fish (shark, swordfish, king mackerel, marlin). Limit tuna to 4 medium cans or 2 fresh steaks per week.

5. Fibre — Keeping Things Moving

Pregnancy hormones slow digestion, and constipation becomes increasingly common in the second trimester. Adequate fibre helps keep things moving.

Aim for: 25-30g daily

Best sources: Whole grains, legumes, fruits with skin, vegetables, nuts and seeds.

A Day of Second Trimester Eating

Here's what a well-balanced day might look like:

Breakfast
Fortified cereal with milk and berries, glass of orange juice.
Provides: iron, calcium, vitamin C, fibre

Mid-Morning Snack
Greek yoghurt with a handful of almonds.
Provides: protein, calcium, healthy fats

Lunch
Salmon salad with leafy greens, avocado, and wholegrain bread.
Provides: DHA, protein, iron, fibre, vitamins

Afternoon Snack
Hummus with vegetable sticks and wholemeal pitta.
Provides: protein, fibre, iron

Dinner
Lean beef stir-fry with vegetables and brown rice, glass of milk.
Provides: iron, protein, calcium, fibre

Evening (if hungry)
Cheese and crackers or a small bowl of cereal.
Provides: calcium, protein

Foods to Prioritise This Trimester

What About Cravings?

Second trimester cravings can be intense. Here's how to navigate them:

• Sweet cravings: Try fruit first, then yoghurt with honey, or dark chocolate. If you still want cake, have a small portion and move on.
• Salty cravings: Could indicate a need for minerals. Try cheese, olives, pickles, or salted nuts in moderation.
• Specific food cravings: Often harmless. If you're craving red meat, you might need iron. Craving dairy? You might need calcium.
• Non-food cravings (pica): Craving ice, dirt, or other non-food items can signal iron deficiency. Speak to your midwife.

Calorie Considerations

You need approximately 340 extra calories per day in the second trimester. That sounds like a lot, but it's really just:

• A banana and a tablespoon of peanut butter
• A cheese sandwich
• A bowl of cereal with milk
• Greek yoghurt with granola

You're not "eating for two" in the sense of doubling your food — you're eating for 1.1. Quality matters more than quantity.

Common Second Trimester Challenges

Heartburn Starting?

• Eat smaller, more frequent meals
• Avoid lying down immediately after eating
• Limit spicy, fatty, and acidic foods
• Keep your head elevated when sleeping

Constipation?

• Increase fibre gradually
• Drink plenty of water
• Stay active — walking helps
• Prunes and prune juice are your friends

Still Some Food Aversions?

• That's normal — work around them
• Find alternative sources for nutrients you're missing
• The aversions usually fade as pregnancy progresses

What to Avoid

Quick reminder of foods to avoid throughout pregnancy:

• Raw or undercooked meat, fish, and eggs
• Unpasteurised dairy products
• High-mercury fish
• Liver and liver products (too much vitamin A)
• More than 200mg caffeine daily
• Alcohol

The Bottom Line

The second trimester is your chance to really nourish both yourself and your growing baby. With appetite returned and nausea faded, focus on:

• ✓ Iron-rich foods — your expanding blood volume needs it
• ✓ Calcium — baby's building a skeleton
• ✓ Protein — aim for 60g+ daily
• ✓ DHA — oily fish twice a week or supplement
• ✓ Fibre and fluids — keep digestion moving

You've made it through the hard part. Now eat well, enjoy food again, and trust that your body knows what it's doing.

Related Reading

See also: First Trimester Meal Plan, Iron in Pregnancy, and Calcium in Pregnancy.

Download PregnancyPlate to track your second trimester nutrition and see exactly which nutrients you're hitting.