Congratulations on reaching the fifth month of pregnancy! You’re now in the second trimester, often called the “golden period” of pregnancy. By this stage, your baby is growing rapidly, and so are your nutritional needs. Let’s explore a simple and practical guide to the best diet and tips for this exciting phase, with easy explanations for why each step matters.
Smart Calorie Boost
By the fifth month, your body needs an extra 300-350 calories per day to fuel your baby’s growth. But don’t worry—this doesn’t mean eating for two. Instead, focus on nutrient-rich foods.
Why is this important?
Your baby’s organs, muscles, and bones are developing at a rapid pace, so your body needs the right fuel to keep up with the demand.
What to eat:
- Avocados: Packed with healthy fats and calories for your baby’s brain development.
- Nuts and seeds: Great for energy.
- Fresh smoothies: Combine fruits like bananas and spinach with Greek yogurt for a nutrient-dense drink.
Calcium for Strong Bones
Your baby’s bones are forming quickly now, and they need calcium to grow strong. If you don’t get enough calcium, your body will pull it from your bones, which can weaken them.
Why does this matter?
Ensuring enough calcium keeps your bones strong while supporting your baby’s development.
What to eat:
- Milk or fortified plant-based milk: A glass a day helps meet your needs.
- Cheese and yogurt: Delicious and calcium-rich options.
- Leafy greens like broccoli and kale.
Pro Tip:
Pair calcium-rich foods with vitamin D (from sunlight or fortified foods) to improve calcium absorption.
If you’re looking for additional support, a supplement like Nordic Naturals Prenatal DHA can be a great choice. Alongside providing 830 mg of omega-3s for brain development, it includes 400 IU of Vitamin D3, which helps enhance calcium absorption, promoting stronger bones for both you and your baby. It’s a simple, worry-free way to ensure you’re meeting these essential nutritional needs without adding extra steps to your routine.
Iron: The Energy Booster
Your blood volume increases during pregnancy, which means you need more iron to make extra red blood cells. Without enough iron, you might feel tired or dizzy.
What’s happening in your body?
Iron helps carry oxygen to your baby. A lack of it can lead to anemia, making you feel drained.
What to eat:
- Lean red meat: A great source of easily absorbed iron.
- Beans and lentils: Vegetarian-friendly options.
- Spinach with a squeeze of lemon juice: Vitamin C boosts iron absorption.
Pro Tip:
Avoid drinking coffee or tea with meals as they can block iron absorption.
Stay Hydrated
Your body needs more water in the fifth month to support your growing blood volume and keep everything flowing smoothly.
Why is this crucial?
Water helps carry nutrients to your baby and prevents issues like dehydration and constipation.
What to do:
- Drink 8-10 cups of water daily.
- Add a slice of lemon or cucumber to your water for flavor.
- Eat water-rich foods like watermelon and cucumbers.
Fiber for Comfort
Constipation is common during pregnancy because of hormonal changes and iron supplements. Fiber is your best friend to keep things moving smoothly.
Why does it help?
Fiber adds bulk to your stool and helps prevent uncomfortable bloating or cramping.
What to eat:
- Whole grains like oatmeal and whole-wheat bread.
- Fresh fruits like apples and pears.
- A tablespoon of ground flaxseed in your yogurt or smoothie.
Pro Tip:
Drink plenty of water along with fiber-rich foods to help your digestive system.
Healthy Fats for Baby’s Brain
Your baby’s brain and nervous system are growing quickly in the fifth month. They need omega-3 fatty acids for proper development.
Why is this essential?
Omega-3s are critical for building your baby’s brain and eyes.
What to eat:
- Walnuts: A healthy snack packed with good fats.
- Chia and flaxseeds: Easy to sprinkle on salads or oatmeal.
High sources of omega-3s (about 700 mg or more per serving): Salmon, Halibut, Rainbow trout, Canned light tuna, Atlantic or pickled herring, Pollock, Whitefish
Moderate sources of omega-3s (about 150 to 699 mg per serving): Canned tuna, white albacore (limit to 1 serving per week while you are pregnant or breastfeeding), Catfish, Alaskan king crab, Halibut, Flounder for sole, Shrimp ,Atlantic cod, Canned blue crabmeat, Omega-3 enriched eggs
What Fish Should I Not Eat During Pregnancy and Breastfeeding? Do NOT eat the following fish while you are pregnant:
Swordfish ,Tilefish (also called golden bass or golden snapper) ,King mackerel, Shark ,Tuna steaks (fresh or frozen), Marlin ,Spanish mackerel, Orange roughy , Raw fish
Pro Tip:
Your baby’s brain and nervous system are growing rapidly in the fifth month, and omega-3 fatty acids are essential for proper development. While fish is a great source of omega-3, some mothers may not enjoy the taste, have dietary restrictions, or worry about mercury exposure.
If finding the right fish or calculating servings feels overwhelming, a high-quality supplement like Nordic Naturals Prenatal DHA offers a safe and convenient alternative. Packed with 830 mg of omega-3s and 400 IU of Vitamin D3, it supports your baby’s brain development without the guesswork and it also supports your bones and prevents them from weakening during pregnancy.
Smaller, More Frequent Meals to Fight Heartburn
As your uterus grows, it can press on your stomach, causing heartburn. Eating small, frequent meals helps avoid this discomfort.
Why does this work?
Smaller meals are easier to digest and reduce pressure on your stomach.
What to do:
- Eat 5-6 small meals throughout the day.
- Avoid lying down immediately after eating.
- Limit spicy, greasy, or acidic foods that can trigger heartburn.
Listen to Your Cravings
Pregnancy cravings are your body’s way of signaling what it needs. Sometimes, they also just mean you want a treat—and that’s okay!
How to handle them:
- Craving chocolate? You might need magnesium. Try dark chocolate or almonds.
- Want something salty? Your body may need sodium, but opt for healthy snacks like lightly salted nuts.
Why Nutrition Matters Now More Than Ever
At five months, your baby is growing hair, starting to develop fat, and getting ready for the third trimester’s rapid growth. What you eat directly impacts your baby’s development and your energy levels. By focusing on high-quality foods and making small adjustments, you can feel your best while giving your baby the nutrients they need.
Your Next Steps
This is an exciting time in your pregnancy journey. Start by adding some of these tips to your daily routine and see how much better you feel. If you have questions, always check with your doctor or a nutritionist to customize your plan.
Enjoy this beautiful stage, and remember: healthy choices now mean a strong foundation for your baby’s future.
