One of the most common questions during pregnancy is: “Should I be eating for two?” While your nutritional needs do increase during the second trimester, it doesn’t mean doubling your portions. Instead, it’s about fuelling your body with the right kinds of foods to support your baby’s development and your own changing needs.
Here’s what you need to know about eating well in the second trimester, including how much more you need, what to eat more of, and how to manage common challenges like cravings and aversions.
Do I Need Extra Calories?
According to the NHS, you don’t need any extra calories in the first trimester. By the second trimester, your body needs around an extra 340 calories a day - roughly the equivalent of a bowl of porridge with fruit or a small sandwich.
These extra calories help:
- Support your growing baby and placenta
- Maintain your own energy levels
- Fuel the increased blood volume and metabolic changes in your body
What Should I Be Eating More Of?
Focus on nutrient-dense foods that deliver vitamins, minerals, and energy without unnecessary added sugar or processed ingredients. Aim for a balance of:
- Protein: Supports baby’s cell and tissue development. Good sources include lean meat, poultry, eggs, dairy, tofu, beans, and pulses.
- Whole grains: Brown rice, oats, and wholegrain bread provide energy and fibre.
- Healthy fats: Oily fish (like salmon), avocados, nuts, and seeds help brain development.
- Calcium: Needed for your baby’s bones and teeth. Include dairy products, leafy greens, and fortified plant milks.
- Iron-rich foods: Pregnancy increases your need for iron. Eat lean red meat, lentils, spinach, and fortified cereals.
- Fruit and veg: Packed with essential vitamins, fibre, and antioxidants. Aim for a variety of colours every day.
Don’t forget to take your 10 micrograms of vitamin D daily throughout pregnancy, and continue with folic acid if you’re advised to.
Should I Give in to Cravings?
Pregnancy cravings are common and usually harmless. Whether it’s pickles, ice cream, or toast with peanut butter at 3am, most can be safely indulged in moderation. But it’s best to:
- Keep cravings balanced with nutrient-rich meals
- Watch out for high-sugar or ultra-processed foods
- Speak to your midwife if you crave non-food substances (like chalk or soil), which could be a sign of pica or nutritional deficiency
Managing Aversions and Digestive Upsets
Some people still experience food aversions or digestive symptoms into the second trimester. Try:
- Eating small, frequent meals to avoid nausea or bloating
- Staying upright after meals
- Swapping triggering foods for gentler alternatives (e.g. switch spicy curries for mild, home-cooked stews)
If you're struggling with eating enough or gaining weight, your midwife or GP can refer you to a dietitian.
What to Avoid
Some foods are best avoided to protect your baby from potential risks. Follow NHS guidance and steer clear of:
- Soft cheeses with mould (e.g. Brie, Camembert) unless cooked thoroughly
- Raw or undercooked meat, eggs, or fish
- Liver and high-vitamin A supplements
- Fish high in mercury (like shark, swordfish, or marlin)
- Unpasteurised dairy products
- Alcohol
- Excess caffeine (limit to 200mg a day – about 2 mugs of instant coffee)
Midwife’s Top Tips
- Eat to appetite but be mindful of portions and variety
- Batch cook meals and freeze portions for quick, healthy options
- Stay hydrated with water, herbal teas, and fruit-infused water
- Take your pregnancy vitamins daily
- Listen to your body – it’ll tell you what it needs
Eating well in the second trimester is about quality over quantity. A slight increase in calories, alongside a variety of healthy foods, can help you feel energised and support your baby’s development.
By understanding your nutritional needs and staying informed, you can approach pregnancy eating with confidence and balance. And remember—you don’t need to do it perfectly to be doing it well.
