You made it past the nausea (hopefully!) and your appetite is back—hello, second trimester! This is a time of major growth for baby and a great opportunity to focus on nutrient-rich foods that energize you, support development, and keep those cravings balanced. Here’s what I recommend to my Nfit by Nat mamas during this powerful phase of pregnancy.
1. Focus on Real, Whole Foods
The second trimester is all about fueling up with the good stuff. Aim for meals that include a balance of:
- Lean protein (chicken, eggs, fish, beans, tofu)
- Healthy fats (avocado, olive oil, nuts, seeds)
- Complex carbs (sweet potatoes, brown rice, oats, whole grain bread)
- Complex carbs (sweet potatoes, brown rice, oats, whole grain bread)
2. Iron + Vitamin C Combo
Your blood volume is increasing—and so is your need for iron! Pair iron-rich foods like spinach, lentils, and red meat with vitamin C (citrus, strawberries, bell peppers) to boost absorption.
3. Calcium + Vitamin D
Baby’s bones are growing fast. Make sure you’re getting enough:
- Calcium: yogurt, cheese, fortified plant milks, leafy greens
- Vitamin D: sunlight, fatty fish, fortified foods, or supplements (if needed)
4. DHA for Brain Development
Omega-3s, especially DHA, help with baby’s brain and eye development. Try:
- Salmon, sardines, chia seeds, flaxseeds, or a good-quality prenatal DHA supplement
5. Keep Snacking Balanced
You will get hungry between meals—and that’s okay! Try easy, energizing snack combos:
- Greek yogurt + berries
- Apple slices + almond butter
- Whole grain crackers + hummus
- Boiled eggs + fruit
6. Stay Hydrated
Amniotic fluid, digestion, and energy levels all depend on hydration. Aim for at least 2–3 liters of water daily. If plain water gets boring, add lemon, mint, or cucumber slices.
Bonus Tip: Don’t Stress Over Perfection
Some days you’ll eat like a nutrition goddess, other days it’s toast and cereal. That’s real life—and it’s okay. Focus on what you can do, not what you “should” do.
The second trimester is a great time to build strong habits that support both you and baby. If you’re looking for personalized prenatal nutrition coaching, I’d love to guide you through it. We’ll make it simple, supportive, and totally doable.
With Love,
Natalie – Nfit by Nat
Certified Nutrition & Fitness Coach / Mom / Cheerleader for All Moms
