Second Trimester Nourishment: Supporting Your Growing Baby
By the time you enter the second trimester, you might notice your energy returning, and with that, a growing appetite. Behind the scenes, baby is growing rapidly, and so is your blood volume, placenta, and nutrient demand. While many of the first trimester nutrients are still crucial (and we’ll recap those below), a few new players begin to take center stage in the second trimester, like iron, calcium, and protein.
This season of pregnancy is often called the “honeymoon phase,” and nutritionally, it’s a great time to focus on building balanced meals, supporting steady energy, and fueling baby’s development. Let’s break down the key nutrients to support your body and your growing baby through the second trimester.
Iron: Fueling Oxygen for Two
Iron becomes a key nutrient in the second trimester, when your blood volume increases by 40–50% to support your growing baby and placenta. This mineral helps transport oxygen throughout your body and directly to your baby, making it essential for both maternal vitality and fetal development.
How to Support Iron Levels:
Avoid pairing iron with calcium, coffee, or black tea, which can reduce absorption.
Pair iron with vitamin C for a natural absorption boost (think: spinach + lemon, lentils + bell peppers).
Cook with cast iron pans—they can increase iron content in food up to 21x, depending on the recipe!
Soak or sprout grains and legumes to reduce compounds that block iron absorption.
Food Sources:
Heme iron from animal sources (like red meat and liver) is more easily absorbed, while non-heme iron from plant sources can still be a great option—especially when paired with vitamin C.
Grass-fed red meat
Liver (in moderation)
Lentils and beans
Tofu
Pumpkin seeds
Spinach and leafy greens
Cooked quinoa and oats
Calcium: Building Bones and More
At around 20 weeks, calcium takes on a bigger role. Baby’s bones, teeth, muscles, and heart are all forming and growing rapidly, requiring a steady calcium supply. If your intake falls short, baby will draw from your stores, which can lead to bone density loss for you, especially if you plan to breastfeed postpartum.
How to Support Calcium Needs:
Focus on whole food sources—these are best absorbed.
Avoid taking calcium at the same time as iron.
Watch out for calcium blockers like soda (phosphoric acid), excess sodium, or caffeine.
Vitamin D plays a role in calcium absorption, so getting regular sun exposure or including a prenatal with D3 can also help.
Food Sources:
Sardines or canned salmon with bones
Plain yogurt or kefir
Chia seeds
Cooked leafy greens (collards, bok choy)
Tahini and almonds
White beans
Don't Forget the Foundations
While iron and calcium become key players in the second trimester, many of the nutrients emphasized in early pregnancy continue to play vital roles during this stage. These nutrients were likely already on your radar in the first trimester, but they continue to deserve a spot at the table as your pregnancy progresses. Think of them as your nutritional baseline—quietly supporting everything from baby’s development to your energy, immunity, and overall well-being.
Still Important in the Second Trimester:
Prenatal Multivitamin – Acts as nutritional insurance to fill any gaps.
Vitamin A – Supports fetal growth, immune health, and vision.
Vitamin B12 – Aids in red blood cell formation, nervous system health, and energy production.
Vitamin C – Boosts immune health and helps with iron absorption.
Choline – Crucial for baby’s brain development and placental health.
Iodine (especially until week 16) – Supports thyroid function and baby’s brain development.
Magnesium – Helps with muscle relaxation, blood sugar balance, and sleep.
Zinc – Supports immune function, tissue growth, and wound healing.
Rather than focusing too hard on isolated nutrients or numbers, this is a season to prioritize balanced, nutrient-dense meals made with real food. When your plate includes protein, healthy fats, fiber-rich carbs, and colorful plants, you’re more than likely checking several of these boxes at once—no tracking required.
There’s no such thing as a “perfect” pregnancy diet, but building simple meals with whole ingredients can go a long way in supporting your energy, your baby’s development, and your overall well-being.
Second Trimester Macronutrient Feature: Protein
Protein plays a key role throughout pregnancy, but demand really starts to ramp up in the second and third trimesters. The amino acids in protein are the literal building blocks of life—supporting the growth of baby’s organs, bones, muscles, and skin, as well as the development of the placenta, uterus, and increased maternal blood volume.
Although I typically recommend aiming for 30g per meal, instead of focusing on numbers, try to think of protein as a foundation at every meal. Aim to build your meals around a protein source, then add fiber-rich carbs, healthy fats, and colorful plants to round it out. In general, including a protein-rich food at breakfast, lunch, and dinner (and even snacks) helps keep energy stable and supports blood sugar balance, which becomes especially important as baby grows.
Build your plate with this formula:
Protein + Complex Carbs + Fiber + Fat
Easy, Balanced Meal Ideas:
Eggs + Sourdough toast + Avocado + Sauteed spinach
Greek yogurt + Cooked oats + Chia seeds + Peanut butter
Grilled chicken + Quinoa + Roasted veggies + Olive oil drizzle
Salmon + Sweet potato + Arugula + Feta + Hemp seeds
Cottage cheese + Seed crackers + Cucumber slices + Hummus
Tofu + Brown rice + Stir-fried bok choy + Sesame oil
Supportive tip: If nausea or fatigue is still lingering, try breaking things up into mini meals or well-balanced snacks throughout the day.