--- title: 'Nutrition in the Second Trimester: Understanding Iron, Calcium and Protein' slug: nutrition-second-trimester-pregnancy lifeStage: pregnancy category: Nutrition medicalReviewer: 'Sophie Mumby, Registered Dietitian' reviewerId: 'https://blog.bloume.com/pregnancy/medical-board.md#sophie-mumby' lastUpdated: '2026-08-14' primarySource: 'Nutrition during pregnancy' wordCount: 1345 readTimeInSeconds: 336.25 --- # Nutrition in the Second Trimester: Understanding Iron, Calcium and Protein The second trimester is often when your appetite comes back and early nausea starts to lift, which makes it a good time to focus on the nutrients your baby needs most. Iron and calcium are priorities, protein needs a small but real increase, and a few foods carry risks that make them worth leaving out for the whole of pregnancy. This article covers second trimester nutrition in practical terms: what to eat, how much, and what to skip. **Q: Do I need to eat more calories in the second trimester?** A: Not yet. In the second trimester, your daily calorie needs are the same as before pregnancy, so the focus is on nutrient-dense foods rather than eating more. A small increase comes in the third trimester, but not at this stage. If you have specific concerns about appropriate weight gain or how much you are eating, raise them with your midwife. The nausea and heaviness of early pregnancy often starts to lift around week 14, and for some this can come with an increase in energy and appetite. For many the second trimester is the best part of pregnancy and it comes with it's own nutritional priorities. Your calorie needs remain the same at this point compared to pre-pregnancy, however there are certain nutrients which deserve special attention as some requirements do increase. Eating for two is a myth, and this section of pregnancy can be a useful window to prioritise nutrient-rich foods and develop better eating habits for yourself and your unborn child. ## Why iron intake is important during pregnancy Iron does a lot of quiet work in the second trimester, supporting your baby's growth, development, and blood supply. Low iron is common in pregnancy and can tip into iron deficiency anaemia, which carries risks for both you and your baby. Your levels get checked routinely at your booking appointment, around 8 to 13 weeks, and again at 28 weeks. If they come back low, your midwife or GP may prescribe iron supplements, which are often a much higher dose than you can obtain over the counter. Good sources of dietary iron include red meat, poultry, beans, nuts, green leafy vegetables and fortified breakfast cereals. Although liver is a very good source of iron it is best avoided during pregnancy. Iron from plant sources can be harder for your body to absorb so larger quantities are required. Vitamin C helps your body absorb iron so pairing iron-rich foods with a glass of orange juice, some tomatoes or a kiwi can help. Tannins found in tea and coffee can inhibit iron absorption, so it's best to avoid these drinks around mealtimes. ## Calcium and your baby's bones Calcium is vital for growing your baby's bones, teeth and helping their heart beat normally. During pregnancy your baby's needs are often prioritised over your own. If you are not getting enough calcium from food, your body tops up the supply by drawing calcium from your deposits within your bones. Over time that can raise your risk of osteoporosis later in life, though getting enough each day from food goes a long way toward protecting against it. The recommended amount during pregnancy does not change compared to your pre-pregnancy requirements of 700mg. This is because your body becomes much more efficient at absorbing the calcium from your food and drinks. You can reach this with 3 portions of milk, cheese and yoghurt, or fortified plant-based alternatives. Green leafy vegetables, sesame seeds, tahini, calcium-set tofu and tinned fish with edible bones such as sardines are also very good sources. If you are unsure whether you are getting enough, your midwife, GP or a registered dietitian can look at your diet and advise. ## Your protein needs Protein makes up the building blocks for your baby's growth and development. During pregnancy you need an extra 6g a day on top of the usual adult amount. That is a modest increase, and most of the time small tweaks to your current diet will cover it. You can get protein from meat, poultry, fish, eggs, beans, pulses, and nuts. Aim for at least two portions of fish a week, one of them should be an oily fish, such as salmon, mackerel or sardines. Oily fish brings useful nutrients, though it is worth keeping to two portions a week because of low-level pollutants. Certain fish are best avoided during pregnancy (see the section below for more information). ## Nourishing your hunger For some the second trimester brings with it an increased appetite. Starting the day with a balanced breakfast can help keep your energy levels steady throughout the day. Snacks of fruit, vegetables and low fat yoghurt can be good options to have between meals too. ## Foods to be mindful of Some foods carry specific risks in pregnancy and are best left out completely. Others are fine in moderation but come with clear upper limits worth knowing. ### Foods to avoid entirely - Liver and liver products: Avoid these throughout your pregnancy. Liver is very high in vitamin A, which can harm your baby's development. - High-mercury fish: shark, swordfish, and marlin are best avoided. The mercury in them can affect your baby's developing nervous system. - Pâté: avoid all types of pate including vegetarian options to reduce the risk of listeriosis. - Mould-ripened soft cheeses and soft blue-veined cheeses: cheeses like Brie, Camembert and Roquefort and other cheese are avoided unless cooked until steaming hot as they increase the risk of listeriosis which can seriously harm your baby. - Unpasteurised dairy products: Avoid unpasteurised dairy products including milk and cheese. ### Foods with clear upper limits - Tuna: due to the high mercury content in tuna, the upper limit is set at 4 medium sized tins or 2 fresh tuna steaks per week. - Oily fish: no more than two 140g portions a week because of low-level pollutants. - Caffeine: keep caffeine under 200mg a day during pregnancy. That is roughly two mugs of instant coffee or three cups of tea, though the amount varies depending on the type and how it is made. It is worth checking how much caffeine is in your usual drinks and foods, since it adds up across tea, cola, and chocolate too. ### Food preparation and hygiene Preparing food safely lowers your risk of infections like toxoplasmosis and salmonella during pregnancy, which would likely result in a nasty bout of food poisoning for yourself, but can be very harmful to your unborn baby. Cook all meat, poultry, and fish through so no pink is left. Wash fruit and vegetables well to get rid of soil. When re-heating food ensure that it is piping hot the whole way through, and follow the storage instructions carefully. > **INFO**: The nutrient figures and food guidance here are general UK recommendations, and your own needs can vary. Speak to your midwife, GP, or a registered dietitian for advice shaped around your own diet, health, and pregnancy. If you have questions about any part of your diet in pregnancy, your midwife or GP is the right first port of call. If you have specific dietary needs or concerns, you can ask your midwife or GP for a referral to a registered dietitian. --- **Q: Do I need to eat more calories in the second trimester?** Not yet. In the second trimester, your daily calorie needs are the same as before pregnancy, so the focus is on nutrient-dense foods rather than eating more. A small increase comes in the third trimester, but not at this stage. If you have specific concerns about appropriate weight gain or how much you are eating, raise them with your midwife. **Q: How can I make sure I am getting enough iron during pregnancy?** Build iron-rich foods into your diet regularly. Red meat (not liver), poultry, beans, nuts, dark green leafy vegetables, and fortified cereals are all good sources. Eating something with vitamin C alongside iron rich foods can help your body absorb it, avoiding tea and coffee around mealtimes can also help boost absorption. Your iron levels get checked routinely at your booking appointment and again at 28 weeks, and if they come back low your midwife or GP may prescribe supplements. **Q: Which cheeses are safe to eat during pregnancy?** Hard cheeses like Cheddar, Edam, and Parmesan are fine. Mould-ripened soft cheeses such as Brie and Camembert, and soft blue-veined cheeses such as Roquefort, are best avoided unless cooked until steaming hot. Pasteurised soft cheeses like cottage cheese, ricotta, and cream cheese are safe. If you are unsure about a particular cheese, your midwife can tell you. **Q: How much caffeine can I have each day during pregnancy?** The recommended limit is under 200mg of caffeine a day. That is roughly two mugs of instant coffee or three cups of tea, though the amount varies depending on how it is made. Cola and chocolate also contain caffeine which can all contribute to your daily allowance. It can help to keep a rough tally across everything you drink and eat in a day. ### Clinical Sources - [Nutrition during pregnancy](https://www.nutrition.org.uk/nutrition-for/pregnancy/nutrition-during-pregnancy/) - [Iron deficiency anaemia in pregnancy](https://www.therotherhamft.nhs.uk/patients-and-visitors/patient-information/iron-deficiency-anaemia-pregnancy) - [What can happen if I have low iron?](https://www.leedsth.nhs.uk/patients/resources/iron-intake-in-pregnancy-and-beyond/) - [Nutrition during pregnancy](https://www.nutrition.org.uk/nutrition-for/pregnancy/nutrition-during-pregnancy/) - [Why do we need calcium?](https://www.cht.nhs.uk/fileadmin/site_setup/contentUploads/newsItems/Files/Calcium_intake.pdf) - [Nutrition during pregnancy](https://www.nutrition.org.uk/nutrition-for/pregnancy/nutrition-during-pregnancy/) - [Drinking fluids during pregnancy – NHS](https://www.nhs.uk/pregnancy/keeping-well/have-a-healthy-diet/) - [Drinking fluids during pregnancy – NHS](https://www.nhs.uk/pregnancy/keeping-well/have-a-healthy-diet/) - [Drinking fluids during pregnancy – NHS](https://www.nhs.uk/pregnancy/keeping-well/have-a-healthy-diet/) - [Drinking fluids during pregnancy – NHS](https://www.nhs.uk/pregnancy/keeping-well/have-a-healthy-diet/) - [Drinking fluids during pregnancy – NHS](https://www.nhs.uk/pregnancy/keeping-well/have-a-healthy-diet/) --- Reviewed by Sophie Mumby, Registered Dietitian | [Medical Board](https://blog.bloume.com/pregnancy/medical-board.md) | August 2026