2nd Month Pregnancy Diet: What To Eat And Avoid?

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Your 2nd month pregnancy diet should include all the essential nutrients. The foods you eat during this crucial stage should help in the healthy growth and development of the baby. Besides, your meals should provide you with the energy to help manage your pregnancy symptoms.

Read on as we provide you with some information to help you plan your diet in your second month, including the foods you should stay away from.

Foods To Include In The Second Month Of Pregnancy

Here are the essential foods that you must include in your diet during the second month of pregnancy:

1. Calcium is an important nutrient for developing strong bones, teeth, and muscles in the fetus. It is also essential for the proper functioning of the fetal heart and nerves. Foods to include:

Calcium-rich diet for pregnant women

Image: Shutterstock

  • Cheese
  • Milk
  • Yogurt
  • Broccoli
  • Tofu
  • Kale
  • Nuts.
Quick fact
Calcium fortified soya milk is a good option for lactose intolerant (who can’t consume milk) pregnant women as each cup contains 200 to 400 mg of calcium (12).

2. Folic acid is essential to prevent neural tube defects in the baby and also helps in blood formation. Foods include (1):

  • Green leafy vegetables
  • Avocado
  • Legumes
  • Lentils
  • Orange juice
  • Fortified bread
  • Beans
  • Cereals

3. Iron is essential for improving the hemoglobin levels to meet the blood required by the placenta and the fetus. Foods include:

  • Leafy green vegetables
  • Jaggery
  • Clams
  • Lean meat
  • Beef
  • Seafood
  • Cereal
  • Bread
  • Pasta
  • Nuts
  • Beans
  • Dried fruits
Did you know?
Vitamin C rich foods such as tomatoes, citrus fruits and red, yellow and orange peppers can improve the absorption of non-heme iron (present in plant sources) (13).

4. Fiber-rich foods help alleviate constipation and promote smooth bowel movement during pregnancy. Foods include:

  • Oats
  • Whole grain bread
  • Legumes
  • Fruits
  • Vegetables

5. Iodine is necessary for the fetal brain and nerve development. Foods include:

  • Cheese
  • Milk
  • Fish
  • Fortified bread and cereal
  • Iodized salt
  • Yogurt

6. Protein is essential for fetal tissue development and also helps in repairing the breast and uterine muscles. The foods include:

Eggs help add protein to a pregnant woman's diet

Image: Shutterstock

  • Fish
  • Lean meat
  • Dairy
  • Eggs
  • Legumes
  • Seeds
  • Nuts

7. Vitamin B12 is essential for cell division and folate metabolism during pregnancy (2). Foods include (3):

  • Meat
  • Fish
  • Eggs
  • Poultry
  • Milk and milk products

8. Vitamin D is essential for the skeletal development of the fetus. Foods include:

  • Vitamin D fortified milk
  • Salmon
  • Tuna
  • Mackerel
  • Eggs
  • Mushrooms
  • Cereals
Quick fact
Vitamin D can be obtained from sun exposure. However, dark skin pigmentation, clothing that covers most of the skin, living in areas with less sunshine, the season, environmental pollution, and use of sunscreen may limit its production (14).

9. Vitamin C is essential for the teeth and bone development in the baby and is present in fruits and vegetables. Include foods like:

  • Yellow and red color bell peppers
  • Cabbage
  • Broccoli
  • Strawberries
  • Citrus
  • Brussels sprouts

Recommended daily intake of nutrients during pregnancy


Nutrients RDA (Recommended daily allowance)
Calcium 1300mg (age 14-18 years)

1000mg (age 19-50 years)

Iron 27mg
Vitamin C 80mg (age 14-18 years)

85mg (age 19-50 years)

Vitamin D 600 IU
Folic acid 600µg
Vitamin B12 1.9mg
Protein 60gm (5)
Iodine 220mg (through iodine supplements that are taken in the form of potassium iodide) (6)

While having healthy food, you should also abstain from eating certain foods that could harm you and your baby.

Foods To Avoid In The Second Month Of Pregnancy

Here are some foods that you must avoid during the second month:

  • Avoid undercooked meat and poultry.
  • Do not eat raw eggs as they may contain salmonella.
  • Avoid soft cheeses like brie, ricotta, Camembert, blue cheese, and feta (7).

    Avoid soft, unpasteurized cheese in the second month of pregnancy

    Image: Shutterstock

  • Raw bean sprouts, pre-prepared pâté, sandwich meats, and salads must be avoided as they may contain listeria bacteria.
  • Avoid unpasteurized juice, cider, and milk as they may contain E.coli or listeria bacteria (1).
  • Avoid swordfish, shark, tilefish, and king mackerel as they contain a high level of mercury. Also avoid fish like freshwater salmon, bass, bluefish, trout, pike, and walleye that contain high levels of PCB (polychlorinated biphenyls) (8).
  • Avoid luncheon meat and cold hotdogs as they may contain listeria.
  • Do not eat raw fish like sushi and sashimi.
  • Avoid consumption of alcohol as it may affect fetal growth.
  • Avoid fruits like pineapple and raw papaya, which are known to induce contractions (10).
  • Limit the intake of foods like pastries, cakes, pies, processed meats, pizza, commercial burgers, and fried foods that contain high saturated fats.
  • Limit the intake of sweets, energy drinks, and carbonated drinks that contain added sugar.

Read on for some more useful tips to follow in the second month of pregnancy.

Second-Month Pregnancy Diet Tips

Here are some diet tips to follow during the second month of pregnancy:

  • Do not skip a meal or starve yourself.
  • Avoid oily and spicy food as it can aggravate heartburn.
  • Take a lot of fluids.
  • Abstain from street food.
  • Make sure to clean the fruits and vegetable properly before consuming them.

    Pregnant women should wash their fruits and vegetables well

    Image: Shutterstock

In your 2nd-month pregnancy diet, include the essential foods enriched with nutrients such as calcium, folic acid, dietary fiber, and vitamins in the recommended serving size. Further, instead of giving in to unhealthy food cravings, opt for healthy alternatives. You should also exercise caution when eating specific foods and fruits and restrict or avoid junk food, sweets, caffeine, energy drinks, and carbonated beverages. Sticking to homemade foods, drinking plenty of water and fluids, and avoiding skipping meals is recommended during pregnancy.

Infographic: Foods To Include And Avoid In The Second Month Of Pregnancy

Eating a healthy and balanced diet during pregnancy is always important during the first trimester. During this time, consuming a variety of fruits, vegetables, whole grains, and lean proteins is recommended. The following infographic contains a list of foods to include and avoid during this period for reference. Read on!

second month of pregnancy what to have and what not to have [infographic]
Illustration: MomJunction Design Team


MomJunction's articles are written after analyzing the research works of expert authors and institutions. Our references consist of resources established by authorities in their respective fields. You can learn more about the authenticity of the information we present in our editorial policy.
1. Prenatal Nutrition; University Of Michigan
2. H. Van Sande, et al.; Vitamin B12 In Pregnancy: Maternal And Fetal/Neonatal Effects—A Review; Scientific Research Publishing Inc (2006-2015)
3. Vitamin B12; NIH
4. Nutrition During Pregnancy; ACOG
5. Michelle A. Kominiarek, et al.; Nutrition Recommendations In Pregnancy And Lactation; NCBI (2016)
6. Iodine; National Institue of Health
7. Healthy eating during your pregnancy; National Health and Medical Research Council, Australia
8. Pregnancy: Nutrition; Cleveland Clinic (2019)
9. Caffeine; OTIS
10. Ghosh Debosree and Ghosh Suvendu; Forbidden Foods for Healthy Pregnancy; IJSRR (2018)
11. Pregnancy Precautions: FAQs; The Nemours Foundation (1995-2015)
12. Calcium Content of Foods; UCSF Health
13. Iron Rich Foods; American Red Cross

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