Second Trimester Pregnancy: 10 Simple and Easy Diet Tips to Follow

Pregnancy is a time of immense change for a woman’s body. From morning sickness to mood swings, there are plenty of changes going on. Hunger and cravings are also common during pregnancy, especially in the second trimester.

For those suffering severe nausea from morning sickness or who have a history of eating disorders, this can be tough to navigate and figure out when it comes to dieting. (Click here to know more on morning sickness dieting tips)

Because certain foods are considered to be taboo during pregnancy, it’s important to understand what you need and how much. Certain vitamins are essential as well.

Here is a list of second-trimester diet tips to help you eat right while pregnant:

1. Eat Small, Frequent Meals – Filling up too much at one time can make you feel sick later on. Eating frequently throughout the day is an easy way to avoid getting hungry until your next mealtime.

2. Eat A Variety Of Fruits And Vegetables – Eating fruits and veggies helps you get the vitamins and minerals you need to continue growing your baby’s body. Tossing in spinach, peppers, broccoli or asparagus for breakfast, lunch or dinner will offer you more nutrients than sugary desserts or high-calorie snacks. There is a study that found that consumption of vegetables may reduce the risk of preterm birth.¹

3. Stay Hydrated with Juice – As long as the juice is not from concentrate, it’s okay to drink some juice (in moderation) while pregnant. Juices such as pomegranate juice, apple juice or orange juice packed with vitamins and minerals such as vitamin C and folate which help in the development of the baby.² Pregnancy can cause an increase in thirst, and drinking juice will help you get the fluids your baby needs without overloading on water alone (keep in mind that plain water hydration is important too!). Make sure that the juice is not added with any added sugar and it is 100% juice in order to keep your blood sugar level controlled. 

4. Eat Healthy Fats – Eat as many healthy fats as possible during pregnancy. Omega 3-fatty acid is one of the healthy fats that is highly recommended for pregnant mothers. It helps in the brain development of the baby and can prevent perinatal depression.³ Mothers can get Omega 3 in mackerel, salmon, sardine or chia seeds. It’s easy to get used to eating a diet that is high in fat, but if you try and eat too much of it, you can gain a little more weight during pregnancy.

5. Don’t Try to Diet – Unless you are making the decision to have a C-Section or are one of the few who find they had an unhealthy eating habit before getting pregnant, don’t try to diet. You are eating for two now and should get plenty of nutrition for yourself and the baby.

6. Focus on Quality Foods – The most common ways to tell if foods or drinks are healthy or not is to look at the ingredients list. The more items that show up there, usually the worse it is for you. Try focusing on quality rather than quantity when it comes to what you eat.

7. Avoid Caffeine – Don’t worry if you are one of the coffee drinkers. Pregnant mothers still can consume caffeine but need to consider the amount. Try to limit your caffeine intake to 1-2 cups per day which is equivalent to 200 milligrams.⁴

8. Get Plenty of Vitamin D – Vitamin D helps your body absorb calcium which is vital for a baby’s bone and teeth formation.⁵ Without enough vitamin D, there may be health implications later on in the pregnancy for both you and your baby. Those risks are increased if you aren’t getting enough calcium while pregnant, to begin with.

9. Take a Multivitamin – Most multivitamins are also fortified with some forms of calcium. Taking a multivitamin for pregnant women is a good idea because basically everything else is working against you.

10. Avoid Scary Food Names – Another thing to keep in mind when it comes to healthy diet discussions is the foods you don’t “like.” There may be some things you’d rather not have or need to avoid eating due to previous injury or illness. Don’t let those foods tempt you.

Chances are though that the nurse is not going to list all the names of foods to avoid. While she may not mention them all, it’s best to be on the safe side and avoid anything you can’t eat if at all possible. This will save you from getting sick later on once you’re pregnant since most women in this stage of pregnancy don’t have a good idea yet what they can and cannot eat.

Lastly, please keep in mind to always get advice from your healthcare professionals about diet, especially if you have any complications with getting pregnant or if you aren’t sure what’s right for you to practice.

Reference:

1. Dereje G Gete, Michael Waller, Gita D Mishra, Prepregnancy dietary patterns and risk of preterm birth and low birth weight: findings from the Australian Longitudinal Study on Women’s Health, The American Journal of Clinical Nutrition, Volume 111, Issue 5, May 2020, Pages 1048–1058, https://doi.org/10.1093/ajcn/nqaa057
2. Fruit juice facts for pregnancy. (2021). Fruit Juice Science Centre. https://fruitjuicesciencecentre.eu/en/diet-and-nutrition/fruit-juice-facts-for-pregnancy
3. Coletta, J. M., Bell, S. J., & Roman, A. S. (2010). Omega-3 Fatty acids and pregnancy. Reviews in obstetrics & gynecology, 3(4), 163–171.
4. ACOG CommitteeOpinion No. 462: Moderate caffeine consumption during pregnancy. Obstet Gynecol. 2010 Aug;116(2 Pt 1):467-468. doi: 10.1097/AOG.0b013e3181eeb2a1. PMID: 20664420.
5. Leonard, J. (2018, June 27). Second trimester diet: Foods to eat and avoid. Medical and health information. https://www.medicalnewstoday.com/articles/322285#what-to-eat