2nd & 3rd Trimester Nutrition Guide
In brief
How should nutrition change in the second and third trimesters of pregnancy?
Calorie needs rise by about 340 extra calories a day in the second trimester and about 450 extra calories a day in the third, alongside increased needs for protein, calcium, iron, DHA omega-3, vitamin D and fibre to support the baby's growth and prevent constipation. Lean proteins, dairy or fortified alternatives, leafy greens, whole grains and fatty fish or algae supplements help meet these needs, though guidance should be personalised with a healthcare provider and dietitian.
As your pregnancy progresses, your nutritional needs increase significantly. The second and third trimesters are crucial periods for your baby's growth and development.
Calorie Needs by Trimester
Second Trimester
Add approximately 340 extra calories per day
Third Trimester
Add approximately 450 extra calories per day
Key Nutrients for Later Pregnancy
Protein
75-100g dailySupports rapid fetal growth and maternal tissue expansion.
Calcium
1000-1300mg dailyEssential for baby's bone and teeth development.
Iron
27-30mg dailyPrevents anemia and supports increased blood volume.
DHA Omega-3
300mg dailyCritical for brain and eye development in the third trimester.
Vitamin D
600-800 IU dailyWorks with calcium for bone health and immune function.
Fiber
25-30g dailyHelps prevent constipation common in later pregnancy.
Foods to Focus On
- • Lean proteins: eggs, chicken, fish, legumes
- • Dairy or fortified alternatives for calcium
- • Leafy greens and colorful vegetables
- • Whole grains for sustained energy
- • Fatty fish or algae supplements for DHA
Note: Every pregnancy is unique. Consult with your healthcare provider and a registered dietitian for personalized nutrition guidance.
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