Common Symptoms in the Second Trimester of Pregnancy

The second trimester is an exciting time in pregnancy. Your baby is growing quickly, your placenta is developing, and your energy needs are changing. To support a healthy pregnancy, it’s important to focus on a nutritious diet that includes essential nutrients for both your health and your baby's growth.

During this trimester, many pregnant women have increased food cravings, a better appetite, and noticeable weight gain, all signs that your body is working hard to grow a human. Getting enough nutrients from a balanced diet is crucial for feeling strong and staying nourished during these middle weeks of pregnancy.

Illustrated infographic of the key nutrients in trimester 2 featuring iron, calcium, folate, omega-3, protein and vitamin D.

Why Nutrition Matters in the Second Trimester

The second trimester diet focuses on building on what you established in the first trimester while getting your body ready for the third trimester. Your baby’s bones, organs, and brain are developing quickly, and the placenta is working hard to transfer vitamins, minerals, and oxygen.

A healthy pregnancy diet helps ensure:

✓Steady and appropriate weight gain

✓Support for your baby’s development

✓Reduced risk of birth defects

✓Energy for you

✓Prevention of complications like postpartum depression or anaemia

Key Nutrients to Prioritise in Trimester 2

Here are the most important nutrients to focus on during your second trimester:

    • Needed to produce additional red blood cells to support your growing blood volume

    • Delivers oxygen to the fetus and placenta — both of which expand rapidly during this trimester

    • Helps prevent fatigue and iron-deficiency anaemia, which is more common mid-pregnancy

    • Daily need: ~27 mg during pregnancy

    • Sources: lean meats, fortified cereals, lentils, chickpeas, dried apricots, spinach, pumpkin seeds

    • Boost absorption by pairing with vitamin C-rich foods like citrus or peppers

  • Folate (Folic Acid)

    • While the neural tube is already formed by the second trimester, folate continues to play a key role in maintaining healthy cell growth and function

    • Supports the ongoing production of red blood cells and helps prevent maternal anaemia

    • Crucial for DNA synthesis, tissue growth, and proper development of the placenta

    • May help reduce risks of preterm birth and low birth weight

    • Sources: leafy green vegetables (e.g. kale, spinach), fortified cereals, lentils, oranges, avocados, and prenatal vitamins

    • Required for foetal growth, especially as muscles, organs, and the brain develop rapidly in the second trimester

    • Supports changes in maternal tissues: the uterus, breasts, and increased blood volume

    • Recommended intake: ~70–100g/day depending on your weight and activity level

    • Sources: eggs, tofu, lentils, beans, yogurt, poultry, fish, nuts, seeds, lean meats, tempeh

    • Crucial for your baby’s bone and teeth development, which accelerates in trimester 2

    • Also supports your own muscle and nerve function, and prevents bone loss

    • Daily need: ~1,000 mg during pregnancy

    • Sources: dairy (milk, cheese, yogurt), fortified plant milks, leafy greens (e.g., kale, bok choy), almonds, chia seeds, sesame seeds

    • Supports brain and retinal development, which intensifies from week 20 onward

    • May improve birth weight and reduce your risk of perinatal depression

    • Especially important now as neural connections begin forming in the fetus

    • Sources: oily fish (salmon, sardines, mackerel), flaxseed, walnuts, chia seeds, algae-based DHA supplements (for plant-based diets)

    • Works with calcium to support strong bone development in both mother and baby

    • Helps regulate immune function and may reduce pregnancy complications such as preeclampsia

    • Commonly deficient in pregnancy, especially in winter or with limited sun exposure

    • Sources: sunlight, fortified milk or cereals, mushrooms, eggs, prenatal supplements

Other Nutrients to Keep in Mind

Other important nutrients to consider during pregnancy include zinc, iodine, vitamin B12, and magnesium, as they all contribute to your baby's development. Zinc is essential for immune function and helps with cell growth and division, while iodine is crucial for the proper functioning of the thyroid, which regulates metabolism and promotes healthy brain development in the baby. Vitamin B12 is important for red blood cell formation and neurological function, and magnesium helps with muscle function and energy production.

If you're struggling to meet your daily requirements for these nutrients, perhaps due to food aversions, following a vegetarian diet, or experiencing digestive issues, please consider taking a prenatal supplement.

Healthy Snacks and Frequent Meals

As your appetite increases, choose healthy snacks between frequent meals to stay energised without overeating.

Snack ideas:

  • Hummus with vegetables

  • Boiled eggs

  • Nut butter on wholegrain toast

  • Yoghurt with berries and chia

  • Smoothies with spinach, almond milk, and banana

Staying nourished also helps reduce cravings, ease food aversions, and maintain stable blood sugar.

Let Nutrition Support You and Your Baby

Getting proper nutrition during pregnancy is not about perfection; it's about listening to your body, staying curious, and choosing foods that feel good and do good.

At From Womb to Bloom, we help women understand the "why" behind their changing needs and build realistic plans that support their unique journey.

Looking for a personalised second-trimester meal plan? Book a pregnancy nutrition consultation today »