The second trimester is considered the most comfortable stage of pregnancy, as many women experience relief from the nausea and extreme fatigue of the first trimester. With more energy, many women return to their daily activities, enjoying regular meals and their exercise routine. Continue prioritizing nutrient-dense, balanced meals, as the second trimester is also a time of significant fetal growth. Our second trimester prenatal guide can help you maintain a healthy pregnancy while supporting your baby’s development.

At Chiyo, we're here to support your journey to motherhood with our evidence-based Prenatal Nourish Program. Our holistic meal plan is designed to promote a healthy pregnancy through nutrient-dense, balanced, and diverse meals. We prioritize maternal health with meals and snacks that alleviate pregnancy symptoms, while also focusing on your baby’s growth and development.

 

What to Expect in the Second Trimester

During the second trimester of pregnancy (weeks 13 to 28), your body undergoes significant physical and hormonal changes, though many of these symptoms are mild. As your baby grows, your uterus expands, and this newfound growth can lead to the following symptoms:

• Body aches
• Pain in the back, abdomen, groin, and thighs
• Stretch marks on abdomen, breasts, thighs, and buttocks 
• Itchy stretch marks
• Darkening of the skin around nipples
• Linea nigra, a dark line running from the belly button to pubic hairline
• Swelling in the ankles, fingers, and face
• An increase in appetite

Every pregnancy is different, and you may experience some, all, or none of these symptoms. Some women have milder symptoms, while others continue to experience nausea, fatigue, and other uncomfortable gastrointestinal issues. 

A Guide to Prenatal Nutrition

When it comes to prenatal nutrition, focus on macronutrients and micronutrients. During the second trimester, your calorie needs increase by 340 calories per day, which can be as simple as adding an extra snack or an additional portion at meals. Stick to your regular eating habits and focus on nutrient-dense foods that provide vitamins and minerals for you and your baby.

Macronutrients

Macronutrients are essential nutrients your body needs in large amounts. They provide energy and support overall health during pregnancy.

• Protein: Aim for 60 to 90 grams per day, depending on personalized body metrics and health needs. Include lean animal proteins like chicken, fish, eggs, or plant-based sources such as tofu, beans, lentils, nuts, and seeds.
• Carbohydrates: Consume at least 175 grams per day, focusing on complex, fiber-rich sources like whole fruits and vegetables, whole grains, sweet potatoes, and legumes. It’s also important to meet the fiber recommendation of 28 grams per day to relieve constipation and reduce the risk of gestational diabetes.
• Healthy fats: Incorporate monounsaturated fats (olive oil and avocados) and polyunsaturated fats, particularly omega-3 fatty acids. The recommended minimum intake of omega-3s is 300 milligrams per day, but 600 to 800 milligrams is preferred for maternal health and fetal brain development. Sources include sardines, anchovies, salmon, walnuts, flaxseed oil, and chia seeds.

Micronutrients

Micronutrients are vitamins and minerals that your body needs in smaller amounts. They play a crucial role in supporting a variety of body functions and overall health during pregnancy.

• Folate: Folate plays a crucial role in reducing the risk of neural tube defects. Recent research recommends 600 micrograms of folate per day, with at least 400 micrograms coming from a prenatal supplement and the rest from food. Folate is the naturally occurring form of vitamin B9 found in food, while folic acid is the synthetic form found in dietary supplements and fortified foods. Folic acid must be converted into the activated form of folate known as 5-methyltetrahydrofolate (5-MTHF) for the body to metabolize and use it. Many women have an MTHFR genetic-polymorphism which reduces the efficiency in converting folic acid to folate, ultimately leading to a deficiency. Given this common genetic factor, it’s important to prioritize folate-rich foods such as dark leafy greens, fortified grains, peanuts, and beans along with a prenatal vitamin containing folic acid, to support adequate intake. 
• Vitamin B6:1.9 milligrams of vitamin B6 per day, which forms red blood cells and assists in the metabolism of protein, fat, and carbohydrates. Sources include beef, liver, whole grains, and bananas.
• Vitamin B12: 2.6 micrograms to support the nervous system and red blood cell production. Sources include fish, meat, poultry, eggs, and beef liver.
• Vitamin C: 85 milligrams to support the immune system and maintain healthy gums, teeth, and bones. Include foods such as citrus fruit, tomatoes, broccoli, bell peppers, and kiwi in your diet. 
• Vitamin D: 600 IU to support bones, teeth, eyes, and skin health. Vitamin D is found in small amounts in foods like mushrooms, salmon, sardines. 
• Magnesium: 350 to 400 milligrams (depending on maternal age) to reduce muscle cramps, prevent preeclampsia, fetal growth restrictions, and help maintain normal blood pressure. Food courses include: whole grains, nuts, seeds, and legumes. 
• Iron: 27 milligrams to prevent anemia and iron deficiency, and to help red blood cells deliver oxygen to the fetus. Include a mix of plant-based and animal sources like lean red meat, chicken, fish, beans, and lentils.
• Choline: 450 milligrams to support brain development and growth. Sources include beef liver, eggs, and soy. 
• Calcium: 1,000 to 1,300 milligrams each day. Calcium needs increase in the second trimester as the fetus’s skeletal system continues to develop and strengthen. Adequate calcium intake from foods is required to avoid calcium depletion from the mother’s bone density. Calcium is crucial for regulating the cardiovascular and neuromuscular systems, acting as an essential electrolyte and mineral. Sources include sesame seeds, tahini, salmon, sardines, tofu, and almonds. 
• Probiotics: Help improve gut health and promote regular bowel movements. Recommended strains include Lactobacillus acidophilus La-14, Lactobacillus rhamnosus HN001, Bifidobacterium longum, Bacillus subtilis DE111, Lactobacillus reuteri, Bacillus coagulans, Bacillus clausii, and Saccharomyces boulardii.

Hydration

Aim to drink 8 to 12 cups of water each day. Staying hydrated during pregnancy is important to avoid dehydration, especially if you're experiencing nausea or morning sickness. Adequate  hydration improves digestion, forms the amniotic fluid surrounding the fetus, supports nutrient circulation, and eliminates waste. If plain water feels boring, try adding fresh slices of citrus fruits, cucumbers, or melon, or herbs to infuse flavor.

What To Avoid

Certain foods should be limited or avoided during pregnancy, as they can pose potential health risks to your baby.

• Mercury: Avoid fish high in mercury, such as shark, tuna, and swordfish.
• Caffeine: Limit caffeine intake to less than 200 mg per day, which is roughly the amount in one 12-ounce cup of coffee.
• Alcohol: Avoid alcohol.
• Raw or unpasteurized dairy and undercooked seafood: Avoid raw or unpasteurized dairy products, as well as undercooked or raw seafood, to reduce the risk of foodborne illnesses.

Tips for Relieving Pregnancy Symptoms

While many experience milder pregnancy symptoms in the second trimester, they can still be uncomfortable and can interfere with daily activities. Managing these symptoms can improve your quality of life and help you stay on track with your nutrition and health goals. Here are some tips to help ease pregnancy symptoms:

• Meal plan: Preparing your meals in advance can make it easier to cook when you're hungry or ensure you have food ready if you're still experiencing nausea. This can be as simple as pre-slicing vegetables, batch cooking proteins, or ordering fully prepared meals for a few days each week to lighten your load.
• Gentle movement: Incorporating gentle movement into your day is important. Whether it’s a walk, prenatal yoga, or a light jog, regular exercise can reduce back pain, improve mental health, alleviate constipation, and decrease your risk of gestational diabetes, preeclampsia, and cesarean birth. 
• Eat small, frequent meals: As your uterus expands, it may become uncomfortable to eat three large meals a day. Instead, try eating smaller, more frequent meals throughout the day to make digestion easier and more comfortable.
• Increase fiber intake: Eating more whole fruits and vegetables can help relieve pregnancy constipation.
• Avoid spicy and acidic foods: Spicy and acidic foods can trigger indigestion. If this is an issue for you, steer clear of hot sauce, spicy pepper, and citrus fruits. 
• Lymphatic massage and acupuncture: Traditional Chinese Medicine (TCM) emphasizes lymphatic massages and acupuncture to improve circulation and digestion, which can help alleviate common pregnancy-related gastrointestinal symptoms

Balancing Blood Sugar in the Second Trimester

During pregnancy, weight gain and hormones from the placenta (progesterone and estrogen) can reduce how sensitive your body is to insulin, causing insulin resistance. This makes it more difficult for your body to produce and use insulin, which is necessary for regulating blood sugar levels. When insulin is not working effectively, sugar builds up in your bloodstream, and can result in high blood sugar levels and gestational diabetes. 

Gestational diabetes mellitus (GDM) is a condition that leads to high blood sugar and glucose intolerance during pregnancy. It typically develops in the second trimester, around the 24th week of pregnancy. Women with gestational diabetes experience mild symptoms, like frequent urination or excessive thirst, or no noticeable symptoms at all. Routine blood sugar testing for gestational diabetes is completed in the second trimester, between 24 and 28 weeks of pregnancy.

Managing Gestational Diabetes with Nutrition

If you have gestational diabetes, it’s important to follow general pregnancy nutrition guidelines while focusing on nutrient-dense carbohydrates and limiting simple carbohydrates. Nutrient-dense carbohydrates come from whole foods like fruits, vegetables, whole grains (brown rice, quinoa, rolled oats), and legumes. These foods contain fiber, which slows down digestion and prevents sharp spikes in blood sugar. Simple carbohydrates are processed and lack fiber, are digested rapidly, and cause spikes and crashes in blood sugar levels. Examples of simple carbohydrates include candy, packaged baked goods, juice, and sugar-sweetened beverages.

Keep track of your total carbohydrate intake to keep your blood sugar levels stable. A registered dietitian can help you plan out your daily carbohydrate load across three meals and two or three snacks to prevent blood sugar spikes and drops. To help regulate blood sugar, Chiyo's Prenatal Nourish Program allows you to customize your meals to TK. Additionally, you'll have a personalized nutrition consultation with a registered dietitian to discuss your health concerns and help you meet your goals.

Here are a few more tips to help you manage your blood sugar:

• Eat small, frequent meals throughout the day to regulate blood sugar levels and prevent low blood sugar (hypoglycemia).
• Pair carbohydrates with protein and healthy fats to slow down carbohydrate digestion and keep your blood sugar levels stable.
• Limit carbohydrates at breakfast (15 to 30 grams or 1 to 2 servings), since insulin resistance is higher in the morning.
• Avoid foods with added sugars like cane sugar, honey, maple syrup, and high fructose corn syrup.

How Chiyo Supports Prenatal Nutrition

Our evidence-based Prenatal Nourish Program provides comprehensive nutrition support on your journey to motherhood. Our holistic meal plan is designed with nutrient-dense, fertility-focused ingredients to promote a healthy diet and pregnancy. We prioritize maternal health by providing meals that can alleviate pregnancy symptoms while supporting your baby’s growth and development.

• We offer meals focused on the 2nd and 3rd trimesters and provide educational support throughout all three trimesters.
• Our meals save you time and energy, so you can focus on self-care and spending time with loved-ones. 
• We offer vegetarian, pescatarian, and vegan options to meet your specific dietary needs.
• Our meal programs are designed by nutritionists, crafted by chefs, and reviewed by maternal medical health experts.
• All programs are free from dairy, gluten, refined sugars, and trans fats to reduce inflammation.