Understanding Calorie Needs in the Second Trimester

The Importance of Quality Nutrition

It is not just about eating more; it is about healthy eating that provides the vitamins and minerals needed for both normal and challenging pregnancies.

Here are some of the most important nutrients during pregnancy:

• Protein from lean meats, beans, lentils, eggs, and dairy

• Calcium from milk, cheese, yoghurt, and fortified plant milks

• Iron from leafy greens, lean red meat, and lentils

• Folic acid from leafy greens, fortified cereals, and prenatal vitamins

• Healthy fats from avocado, nuts, and seeds

• Carbohydrates from whole grains and starchy vegetables for steady energy

A nutritionist or dietitian can help create a pregnancy diet tailored to your weight, activity level, and unique needs.

At From Womb to Bloom, we specialise in trimester-by-trimester nutrition guidance, personalised to help you feel confident and supported every step of the way.

Book your nutrition consultation today ➔

What to Limit in the Second Trimester

While the second trimester is a great time to focus on adding nourishing foods, it is equally important to be mindful of what to limit or avoid. This supports a healthy pregnancy and helps reduce risks for both you and your baby.

Artificial Sweeteners

Some artificial sweeteners are considered safe in moderation, but others are best avoided during pregnancy. Aspartame and sucralose are generally recognised as safe, but saccharin is not recommended by many health authorities. When you want something sweet, choose natural options such as small amounts of honey, maple syrup, or fruit.

Processed Foods High in Trans Fats

Trans fats can increase inflammation and affect heart health. They are often found in fried foods, packaged pastries, margarine that is not trans-fat-free, and processed snacks. Choose healthy fats from olive oil, nuts, seeds, and avocados instead. Reading food labels can help you avoid hidden trans fats.

Sugary Drinks

Drinks high in added sugar, like sodas, sweetened teas, and energy drinks, can lead to excess weight gain and may affect blood sugar control. This is particularly important if you are at risk of gestational diabetes. Opt for water, sparkling water with fruit slices, or unsweetened herbal teas that are safe during pregnancy.

Excess Caffeine

Caffeine can cross the placenta and affect your baby’s developing system. High intakes have been linked to a higher risk of low birth weight and pregnancy complications. Current guidelines from obstetrics and gynaecology associations recommend limiting caffeine to around 200 mg per day, which is about 2 cups of instant coffee. Remember that caffeine is also present in tea, chocolate, and some soft drinks.

💡 Tip: Focus on a balanced diet rich in whole, minimally processed foods and plenty of water to stay hydrated and energised throughout the second trimester.

Special Diet Considerations

Every pregnancy is unique, and some pregnant women may need to follow a special diet to keep both mother and baby healthy.

Gestational Diabetes

If you are diagnosed with gestational diabetes during the second trimester, you may need a special diet that carefully balances carbohydrates, protein, and healthy fats. This can help manage blood sugar levels and reduce the risk of complications for both you and your baby. Your healthcare provider, nutritionist, or dietitian can create a personalised pregnancy diet plan that fits your needs, which may include:

• Choosing high-fibre carbohydrates such as whole grains and vegetables

• Pairing carbohydrates with protein or healthy fats for steady energy

• Monitoring portion sizes and meal timing

Plant-Based and Vegetarian Diets

For plant-based or vegetarian pregnant women, it is important to focus on getting enough protein, calcium, iron, and vitamin B12. Consider:

• Plant proteins like lentils, beans, tofu, tempeh, and quinoa

• Calcium from fortified plant milks, leafy greens, and calcium-set tofu

• Iron from legumes, spinach, pumpkin seeds, and fortified cereals, paired with vitamin C-rich foods to boost absorption

• Taking a prenatal vitamin that includes vitamin B12, iron, and DHA (algae-based omega-3 for plant-based diets)

Food Allergies and Intolerances

If you have food allergies (such as to dairy products, eggs, gluten, or nuts) or intolerances, work closely with a nutritionist or dietitian to find safe, nutrient-rich alternatives. For example:

• Swap cow’s milk for fortified oat, soy, or almond milk

• Replace eggs with flaxseed or chia seed “eggs” in baking

• Choose gluten-free whole grains such as quinoa, brown rice, and buckwheat

Whether you are managing a condition like gestational diabetes, following a plant-based diet, or navigating food intolerances, the goal is the same, to get enough calories, vitamins and minerals, and protein to support a healthy pregnancy and your growing baby.

At From Womb to Bloom, we can create a personalised trimester-by-trimester nutrition plan that fits your lifestyle, values, and health needs.

Book your pregnancy nutrition consultation today ➔

Balancing Weight Gain in the Second Trimester

Weight gain in the second trimester is not only normal, it is an important part of a healthy pregnancy. Your body is growing a baby, building the placenta, and preparing for the third trimester, and that means changes on the scale are expected.

As a general guide:

• Women who began pregnancy at a healthy weight may gain around 0.4 to 0.5 kg per week

• Overweight women may gain a little less to help reduce certain complications

• Those carrying twins or multiples will naturally need additional calories and may gain more

Every pregnancy is unique. Instead of fixating on numbers, focus on a balanced diet and nourishing foods that give you and your baby the nutrients you both need. As you watch your body change, remember:

💛 My body knows exactly how to grow and nourish my baby.
💛 Each change I see is a sign of my strength and my baby’s health.
💛 I honour my body’s needs and trust this journey completely.

Think of weight gain as one of your body’s many beautiful ways of adapting to this important phase, and let these reminders anchor you in trust and self-compassion.

Foods to Prioritise for Extra Calories

Protein-Packed Foods

• Eggs (or scrambled tofu for a plant-based swap)

• Lean poultry and low-mercury fish

• Beans, lentils, and chickpeas

• Greek yoghurt and cottage cheese, or unsweetened soy yoghurt for a dairy-free option

• Tempeh and tofu for plant-based protein

Calcium-Rich Foods

• Dairy products such as milk, cheese, and yoghurt

• Fortified plant-based milks (soy, oat, almond, coconut)

• Leafy green vegetables such as kale, bok choy, and collard greens

• Calcium-set tofu

Healthy Carbohydrates

• Whole grains such as brown rice, oats, quinoa, and bulgur

• Root vegetables like sweet potato, beetroot, and carrots

• Wholemeal bread and pasta, or gluten-free whole grains if needed

• Legume-based pasta for extra protein and fibre

Healthy Fats

• Avocados, nuts, and seeds (chia, flax, sunflower, pumpkin)

• Olive oil and small amounts of margarine

• Oily fish such as salmon and sardines, or algae-based omega-3 supplements for plant-based diets