Health

Second Trimester Pregnancy Diet Tips, Weight Gain Diet, Foods to Avoid

Puja Sharma Vasisht
Pregnancy

Created by Puja Sharma Vasisht
Updated on Dec 26, 2018

Second Trimester Pregnancy Diet Tips Weight Gain Diet Foods to Avoid
Reviewed by Expert panel

Welcome to the "golden trimester" of pregnancy. You're (hopefully!) done with nausea and morning sickness that plagued you during the first trimester. This is the trimester of growth and development for your baby, and your bump will get more prominent as the trimester progresses. What you will need most this trimester are calcium and vitamin D, which are necessary for bone development of the baby, and omega 3, which is an absolute essential for brain development.

What Foods Do I Need to Eat In the Second Trimester of Pregnancy?

Based on the nutritional requirement for the baby's development, here are the key foods to include in your diet for the second trimester-

  1. Carbohydrates: Whole wheat bread, potatoes, and rice are good sources of carbohydrates. Choose healthy whole grains that provide essential minerals, vitamins, and fibers, too, such as dalia, wheat germ, bajra, rice flakes, and millets. Avoid excessive intake of refined cereals like maida, as well as sugar
  2. Protein: You will need plenty of protein as the new tissue and organs of the baby are now being formed. of the. Some of the best sources are milk products, whole dals, legumes/beans, eggs, fish and lean meats
  3. Calcium and Vitamin D: These play a vital role in the skeletal form of the fetus. If your diet doesn't have adequate amounts of calcium and vitamin D, the calcium from your bones is extracted to meet the needs of your growing baby. Include milk products like curd, cheese, paneer, green leafy vegetables and cereals like ragi
  4. Omega-3 fatty acids: Omega-3 is known to lower the risk of heart disease, and help in the development of your baby's nervous system. At least one, and a maximum of two helpings of oily fish such as tuna or salmon in a week should suffice to provide the required nutrition. Vegetarians can choose to include foods such as flax seeds and chia seeds, walnuts and blueberries, which are rich in omega-3
  5. Fiber: One of the most common second trimester pregnancy concerns is constipation. To relieve this, make sure your meals include sufficient fiber rich foods such as whole grain cereals like dalia, green leafy vegetables, carrots, raisins and figs, fruits such as guava and chiku
  6. Fluids: Stay hydrated always with plenty of fluids. Apart from your ten glasses of water a day, buttermilk, coconut water, fresh fruit juice (without added sugar), and lassi are all healthy and delicious options. These will also help keep constipation at bay

Also Read: Pregnancy Myths and facts

What Should My Weight Gain Be In The 2nd Trimester?

The second trimester doesn't call for any extra calorie needs, but over half of your pregnancy weight will be gained at this time. Your Body Mass Index (BMI) will determine the appropriate weight gain for you, but the guideline is that in the second trimester, the weight gain is about 0.5 to 0.9 kg per week.

If you're underweight (BMI < 18.5) - 0.5 to 0.6 kg per week of the second trimester

If your weight is normal (18.5 < BMI <24.9) – 0.4 to 0.5 kg per week of the second trimester

If you're overweight (25 < BMI < 29.9) – 0.2 to 0.3 kg per week of the second trimester

If you're obese (BMI>= 30) – 0.2 to 0.3 kg per week of the second trimester

What Are General Diet Tips for The Second Trimester of Pregnancy?

  • Use iodized salt in cooking as iodine is critical for physical and mental development of the baby
  • An extra bowl of dal, a glass of milk or a cup of curd will help meet both protein and calcium needs, in addition to contributing to a balanced diet
  • To take care of those sudden hunger pangs, have a stash of roasted channa, sprouts, tofu, homemade paneer, boiled black channa ready
  • You can mix any of these with chopped salad vegetables, add lemon juice to have a simple, nutritious snack
  • Mild exercise like walks and deep breathing canbe done in consultation with your gynecologist. These impact the overall health positively

Also Read: Tips To Reduce Hair Loss Post Pregnancy

What Foods To Avoid In The Second Trimester Of Pregnancy?

Here are some foods that are best avoided during pregnancy-

  • Alcohol:There is no known safe amount of alcohol, and alcohol can impact your growing baby. So you'd be safer avoiding it when you're pregnant.
  • Foods That Cause Constipation:A common pain point during the second trimester of pregnancy is constipation. Avoid refined foods, sweets, packaged foods and any food that causes constipation. Drink plenty of water and eat fiber-rich foods.
  • Raw Or Undercooked Meat and Fish: As with your entire pregnancy, avoid raw and undercooked meat in your second trimester to prevent the possibility of infection due to salmonella and other bacteria.
  • Caffeine:Limit your coffee intake to 2 small cups or 1 mug every day.

 

After the initial worries about the pregnancy being viable, and then battling morning sickness, the second trimester of pregnancy is a time when you can truly enjoy being pregnant. Eat healthy, spend time with your partner and take a babymoon. The tiniest choices can have a huge positive impact on your pregnancy.

Do you have any second-trimester experiences and diet tips to share with us? Let us know in the comments section below, as we would love to hear from you!

This content has been checked & validated by Doctors and Experts of the parentune Expert panel. Our panel consists of Neonatologist, Gynecologist, Peadiatrician, Nutritionist, Child Counselor, Education & Learning Expert, Physiotherapist, Learning disability Expert and Developmental Pead.

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| Feb 18, 2016

Hi Puja, Thank you for such an informational article. Though I am not planning second pregnancy, this article will definitely help all those who are expecting. Keep writing!

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| Feb 21, 2016

I will soon be entering this phase. Thank u for such useful information.

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| Feb 25, 2016

Thank u so much for this valuable tips... Really helpful for me at this stage

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| Jun 10, 2016

hello ,explored more options for eating... very valuable article.

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| Jun 15, 2016

thankew dear dis info is very useful for me☺

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| Jun 15, 2016

thankew dear dis info is very useful for me☺

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| Jun 15, 2016

4

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| Jul 09, 2016

channa dal,urad dal,etc all can be consumed?& should these be consumed in very less quantity? n one more thing should not satisfy or fill our in one complete meal?

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| Jul 15, 2016

thnk u

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| Jul 17, 2016

thank u so much for the information

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| Dec 20, 2016

Thank you

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| Dec 27, 2016

thank u so much

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| Dec 28, 2016

thank for d info... it's really helpful...

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| Jan 03, 2017

Thank you for the usefull informations..

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| Jan 22, 2017

Thank you, right information for right time.

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| Feb 05, 2017

is green tea safe during 2nd trimester. how often cud be taken.

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| Apr 12, 2017

very nicely written article, thanks for sharing

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| Jul 11, 2017

thanks u so much for sharing d information..

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| Jul 19, 2017

Thank you

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| Sep 11, 2017

When I pregnant with my two angels, whenever hungry I used to have chana chaat with tofu. thanks puja vashisht sharma for sharing these handy tips . .I am. sure these would be very useful for pregnant ladies .

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| Dec 24, 2017

thank u

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| Dec 24, 2017

thank u

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| Dec 24, 2017

thank u

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| Jun 02, 2018

thank u for Ur suggestion

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| Aug 28, 2018

Thank u

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| Dec 31, 2018

This site has always provided excellent information in an easy to browse format. Sometimes your doctor doesn’t tell you small points, you can find potential home remedies and information that will assist you when you do visit the doctor. Love it. For more details follow https://healtheoz.com/the-second-trimester-of-pregnancy-diet-and-nutrition/

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| Mar 10, 2019

hi , i m 15 weeks pregnent and i have suffering badly from backpain,plz advice some remedy.

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| Mar 10, 2019

hi , i m 15 weeks pregnent and i have suffering badly from backpain,plz advice some remedy.

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| Mar 10, 2019

hi , i m 15 weeks pregnent and i have suffering badly from backpain,plz advice some remedy.

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| Jul 15, 2019

i am suffering with low lying placenta problem and 24 weeks pregnant.. kindly suggest if there is any remedy

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| Jan 29, 2020

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| Feb 05, 2020

Mri lmp 19 June 2019 ha or expected date march 26 2020 ha to mra kon sa week hua

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| Feb 19, 2020

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