11 Must Have Foods in Second Trimester


The second trimester is a very important time in any woman’s life. This is why it is prudent that the mom to be consumes healthy and nutritious food so that her baby’s growth and development is not stunted. There are a few foods that are better than others and must be included if you are in your 2nd trimester. Read on for more.

Pregnancy is the most demanding phase of a woman’s life.  This is the most crucial time to nourish your body. Moreover, this is the initial step towards your baby’s nourishment. Mothers who take unhealthy diet during pregnancy might face complications during or post delivery.

Read More: Remedies for Nausea and Vomiting in the Third Trimester

Healthy eating not only reduces the incidence of diseases but also supports longevity.  Moreover, eating healthy becomes even important as you are eating for two now. Some other benefits of healthy eating habits during pregnancy have been listed ahead.

Essential Foods for Second Trimester – Pregnancy

1. Strawberries

Strawberries are power boosters and extremely beneficial to maintain good health, not only for the baby but the expecting mother as well. The various nutrients along with vitamin B contained by strawberries help to strengthen the cardiac muscles as well as control blood pressure. Furthermore, the manganese in strawberries provides better bone health of the baby.

2. Sesame Seeds

Sesame seeds are packed with calcium, iron, proteins, amino acids, oxalic acid, and vitamin E, C, and B. Being a powerhouse of nutrients, it is a must have during pregnancy. The content of iron contained by this power food supplies oxygen to the baby in the womb thus providing normal and healthy growth.


3. Fish

Fish is rich in omega 3 fatty acids that are essential for healthy brain development of the baby. It is recommended to take properly cooked fish during the second trimester of pregnancy to avoid any growth related issues in the fetus.

4. Carrot Juice

Carrot juice is considered as one of the best energizers to combat stress and fatigue. It helps to control the blood sugar levels, thus minimizing the risk of gestational diabetes. In addition, carrot juice also provides healthy skin, flesh, and muscles to the unborn baby.

5. Spinach

Spinach is a super food in every possible aspect. It is an amazing addition to diet during the second trimester of pregnancy. Second trimester requires more intake of iron that what is normally required. Including spinach in diet helps to suffice the daily requirement of iron by the body. Additionally, spinach also contains folates, essential to prevent neural defects in the baby.

Second Trimester

6. Milk

Milk is a rich source of calcium, required essentially for healthy development of the baby during the second trimester. Make sure to have a glass of skimmed milk every day along with other dairy products, like buttermilk and yogurt. Besides dairy products, you can also opt for soya milk and soya based products.

7. Papaya

It is a misconception that papaya is not safe during pregnancy. However, it is safe as long as it is ripe. A ripened papaya is packed with fiber, folic acid, vitamin C, and vitamin E. However, make it a point to not to eat papaya seeds and skin.


8. Avocados

Avocados are considered quite healthy during pregnancy, especially second trimester. They help to combat morning sickness. The content of vitamin B6 contained by avocados helps to fight nausea easily and efficiently. Therefore, try to eat an avocado on an empty stomach to fight off nausea and morning sickness.

9. Eggs

Eggs are loaded with so many essential nutrients. This super food is filled with various minerals, proteins, and fats. Therefore, try to consume one egg every day to have a healthy pregnancy. However, this is not recommended in case of high cholesterol levels. Controlled consumption of eggs can provide enough proteins to the baby for healthy growth. Additionally, the Omega-3 fatty acid along with Choline in eggs supports healthy brain development of the fetus.

10. Dry Fruits

Try to include dry fruits in your daily diet. Dry fruits are rich in iron, fiber, and calcium. You can have it any time during the day, either as a side serve with breakfast or as a midday snack. Some of the best dry fruits to include in your daily diet during the second trimester are almonds, fig, apricot, dates, and raisins.

11. Peanut Butter

During the second trimester of pregnancy, the nutritional value of peanut butter helps to suffice the additional energy requirements of the body. You can have it in combination with whole wheat bread for breakfast. However, it is wise to limit the intake as excessive intake can lead to an unwanted increase in body weight.

Read More: 11 Foods to Avoid in Third Trimester