For anyone who is pregnant and you have an interest in the question: pregnancy menu plan second trimester. You will see many helpful details on that topic, as well as tips, suggestions, ideas, and answers to be able to questions regarding maternity, suitable nutrition and diets.

During the second trimester of pregnancy, the baby usually grows faster. That is why it is important to know what to eat from 4 months of pregnancy to ensure proper development and optimal health.

pregnancy menu plan second trimester Next, we are going to know some extra care and the nutritional needs during the second trimester of pregnancy .

How to eat in the second trimester of pregnancy

You should increase your calories little by little throughout this second trimester of pregnancy. As a general rule, an extra 300 calories a day is estimated to ensure optimal growth of your baby. Now, it is important to remember that it is not necessary to eat for two, you simply have to increase your daily calorie intake.


It is recommended that this increase in daily calories comes from complex carbohydrates , such as pasta, cereals or rice. Carbohydrates will help you maintain muscle activity, body temperature, and even blood pressure. In addition, they are stored in the body to use them when you need extra energy, they can also provide you with vitamins and minerals.

Avoid as much as possible simple carbohydrates that come from sugar, such as candies and sweets, since these foods mainly provide calories that will be transformed into fats in the body.

pregnancy menu plan second trimester guide In the second trimester of pregnancy we advise you to start consuming iodine . The iodine will help the baby’s brain development, so it will be essential. You will have to increase the iodine in each month of pregnancy, especially during the last months. Of course, whenever you think you need supplementation, you should consult your doctor, since it must be a specialist who determines the appropriate dose for you.

There are also some foods rich in iodine , such as fish and shellfish, as well as spinach, carrots, strawberries, hazelnuts and chard. You can also substitute common salt for iodized, as long as you eat it in moderation. Check with your doctor about the amounts you should eat to have a healthy diet during pregnancy.


Calcium is also important at this stage of pregnancy to ensure correct bone development of the baby . Our advice is that you obtain calcium from food, although if you think it is necessary, you can consult your doctor to add supplements.

Dairy products, nuts, white cheese, green leafy vegetables and egg yolks, for example, are the foods that you should include in your diet from the second trimester of pregnancy.

Vitamin D

Vitamin D is essential to absorb calcium properly, and not only in the second trimester of pregnancy, but throughout pregnancy, and generally throughout life. This vitamin can be consumed through diet and supplements, but also in the sun. Thus, it is recommended to sunbathe between 15 and 30 minutes a day during pregnancy.

Now, we can obtain it through the diet in foods such as oily fish, such as salmon and dairy products.


Proteins are equally necessary in all stages of pregnancy. Therefore, do not forget to include meat, fish and eggs in your daily diet from the first month. Also, do not forget to cook the meat well and avoid fish that contain a lot of mercury, such as bluefin tuna or swordfish.

In relation to the consumption of fish, it is important to note that, as recommended by the Spanish Agency for Food Safety and Nutrition, due to the percentage of proteins and omega 3 fatty acids, it is good to consume fish several times a week such as salmon, trout, sardines or hake. However, they should not constitute the main basis of the diet precisely because of the mercury. Again, the doctor will recommend the best fish.

Foods not recommended in the second trimester of pregnancy

During pregnancy not all foods should be eaten . There are some that you should avoid:

  • Unpasteurized cheeses.
  • Exciting drinks like coffee or caffeinated sodas.
  • Raw meat.
  • Raw sausages such as chorizo ​​or salami.
  • Raw fish (sushi).
  • Raw egg.
  • Alcohol.

In any case, the doctor will tell you which foods should not be eaten.

Other care for the second trimester of pregnancy

In order to have an adequate diet during pregnancy, it is better to organize and plan the weekly menu. If you plan your menu in advance, you will be sure that you will take all the necessary nutrients for you and the baby.

Water is also essential to guarantee a correct development of the baby, since it will help you to transport all the nutrients to the cells. In addition, it helps combat dehydration and fatigue that pregnancy often causes.

Walk 30 minutes a day to maintain a healthy weight and prepare for delivery.

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Important Warning : Breastfeeding provides the best nutrition for babies. The pediatrician is the one who can best advise you on the care and feeding of your child, and on the foods that you should add to the diet as he grows.

We hope you have obtained every piece of information concerning: pregnancy menu plan second trimester. Keep your feedback and talk about your impressions and ideas about: pregnancy menu plan second trimester. We are always ready to answer all your questions in relation to maternity, healthy eating and dieting. Stay with us!

Stephany Bennett

Dr. Stephany Bennett is a registered nutritionist with an MD from the University of Pittsburgh. She uses her research background to provide evidence-based advice on diet for pregnant women. She is a firm believer that nutritional science is an ever-changing field, so her pregnancy diet recommendations combine classic methods with the latest findings.

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