What are the best foods to eat during the second trimester of pregnancy?

Medically reviewed by Dr Elie Servan-Schreiber, Gynécologue-obstétricien — 21/02/2026

By: Dr Angelica Mae De Ocampoi (Docteure en pharamacie) — 2026-02-21

Are you pregnant and wondering what are the best foods to eat during the second trimester of your pregnancy? You've come to the right place! In this article, we will give you advice on foods to eat during the second trimester of your pregnancy. We will explain why certain foods are particularly beneficial for your health and your baby's development. We

Introduction to nutrition during the second trimester of pregnancy

The second trimester of pregnancy is an important period for the baby's development and for the mother's health. During this period, it is important for the mother to adopt a healthy and balanced diet to ensure adequate nutritional intake. Foods eaten during the second trimester should be rich in nutrients and vitamins to support the baby's growth and development.

Pregnant women should ensure they eat a variety of nutritious foods during the second trimester. Recommended foods include fresh fruits and vegetables, whole grain products, dairy products, lean meats and fish, and legumes. These foods are rich in vitamins and minerals, as well as protein and fiber, which are essential for the baby's growth and development. Pregnant women should also ensure they drink enough water to stay hydrated.

The benefits of nutritious foods for fetal development

During the second trimester of pregnancy, it is important to eat nutritious foods for the well-being of both baby and mother. Protein-rich foods, vitamins, and minerals are essential for the baby's development. Proteins are particularly important for the formation of the baby's muscles and organs. Vitamins and minerals are also essential for the baby's growth and development.

Foods rich in omega-3 fatty acids are also very important for the baby's development. Omega-3 fatty acids are essential for brain and eye development. Foods rich in omega-3 fatty acids include oily fish, flaxseeds, and walnuts. Pregnant women should also consume foods rich in folic acid, such as green leafy vegetables, legumes, and fortified grain products. Folic acid is important for the development of the baby's nervous system.

Food groups to consume during the second trimester

During the second trimester of pregnancy, it is important to eat healthy and nutritious foods for the well-being of both mother and baby. Foods to consume during this trimester should be rich in protein, vitamins, minerals, and fiber. Recommended food groups for the second trimester include fruits and vegetables, whole grain products, dairy products, lean meats and fish, and legumes.

Fruits and vegetables are an important source of vitamins and minerals and should be consumed daily. Pregnant women should aim to eat at least five servings of fruits and vegetables per day. Whole grain products are an important source of fiber and B vitamins and should be consumed regularly. Dairy products are an important source of calcium and protein and should be consumed daily. Lean meats and fish are an important source of protein and iron and should be consumed regularly. Legumes are an important source of protein and fiber and should be consumed regularly.

List of the best foods to eat during the second

During the second trimester of pregnancy, diet is essential for the health and well-being of both mother and baby. It is important to eat healthy and nutritious foods to ensure optimal growth and development of the baby. Foods recommended for the second trimester of pregnancy include foods rich in protein, vitamins, and minerals.

Lean meats, such as chicken, turkey, and fish, are an excellent source of protein and iron. Dairy products, such as milk, yogurt, and cheese, are rich in calcium and vitamin D. Fresh fruits and vegetables are an excellent source of vitamins and minerals. Whole grains, such as oats, brown rice, and wheat, are rich in fiber and B vitamins. Legumes, such as beans, lentils, and chickpeas, are an excellent source of protein and iron. Nuts and seeds, such as almonds, walnuts, and flaxseeds, are rich in healthy fats and protein.

In conclusion, eating healthily and balanced during the second trimester of pregnancy is essential to ensure the health and well-being of both mother and baby. Protein-rich foods, essential vitamins and minerals, and foods high in fiber are all important elements of a healthy diet during pregnancy. By following these tips, you can ensure that you and your baby get all the nutrients you need for a healthy and happy pregnancy.

Sources and references

Frequently asked questions

What nutrients are particularly important in the second trimester of pregnancy?

In the second trimester, iron, calcium, and protein needs increase significantly to support the rapid growth of the fetus. ANSES recommends approximately 70 g of protein/day (compared to 50 g outside of pregnancy), 1,000 mg of calcium, and 16 mg of iron. Omega-3 fatty acids, particularly DHA (250 mg/day), are essential for the baby's brain development.

What foods should I prioritize in the second trimester of pregnancy?

Focus on oily fish (salmon, sardines, mackerel) twice a week for omega-3, legumes (lentils, dried beans) for plant-based iron and protein, dairy products for calcium, and well-cooked eggs for their protein and choline content. Nuts (walnuts, almonds) make excellent nutritious snacks.

How many extra calories are needed in the second trimester?

ANSES estimates the additional needs at approximately 250 kcal/day in the second trimester, equivalent to a healthy snack (a plain yogurt, a handful of almonds, and a piece of fruit). The ideal weight gain is about 1 to 1.5 kg per month during the second trimester for a woman of normal weight (BMI between 18.5 and 24.9).