The second trimester of pregnancy (4 to 6 months) is often called the “golden period” because nausea usually reduces, and appetite improves. This stage is crucial for your baby’s growth, brain development, and bone health. Eating the right foods ensures both mother and baby stay healthy.
In this guide, we share a 4–6 month pregnancy diet chart, best foods, supplements, and daily meal plan that you can follow.
✅ Foods to Include in 4–6 Month Pregnancy Diet
🍎 Fruits and Vegetables
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Eat seasonal fruits like oranges, bananas, apples, papaya (ripe), and berries.
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Include leafy greens like spinach, kale, and broccoli for folate and iron.
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Carrots, pumpkin, and sweet potatoes are great sources of Vitamin A.
🌾 Whole Grains
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Choose brown rice, oats, quinoa, and whole wheat chapati.
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These provide energy, fiber, and essential minerals.
🍗 Lean Protein
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Eggs, chicken, turkey, and fish (choose low-mercury fish like salmon, sardines).
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Plant-based protein: lentils, beans, chickpeas, tofu.
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Nuts and seeds for protein + healthy fats.
🥑 Healthy Fats
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Avocado, olive oil, coconut oil.
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Walnuts, chia seeds, flaxseeds (rich in Omega-3 fatty acids).
🥛 Dairy Products
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Milk, yogurt, paneer, and cheese for calcium.
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Fortified plant-based milk (soy, almond) for lactose intolerance.
💊 Supplements (Consult Doctor)
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Folic Acid – Prevents birth defects.
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Iron – Prevents anemia.
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Calcium & Vitamin D – Strengthen bones and teeth.
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DHA – Supports brain and eye development.
📅 4 to 6 Month Pregnancy Diet Chart (Sample Meal Plan)
Morning (7:30 AM):
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Warm water + 4 soaked almonds + 1 banana
Breakfast (9:00 AM):
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Vegetable oats upma / poha + 1 glass milk
Mid-Morning Snack (11:30 AM):
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1 apple + handful of walnuts
Lunch (1:30 PM):
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2 whole wheat chapati + dal + spinach sabzi + brown rice + salad
Evening Snack (4:30 PM):
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Sprout salad / vegetable sandwich + coconut water
Dinner (7:30 PM):
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Grilled chicken/fish or paneer + quinoa/roti + stir-fry vegetables
Before Bed (9:30 PM):
- 1 glass warm milk with turmeric
🚫 Foods to Avoid During 4–6 Months of Pregnancy
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Raw or undercooked meat, fish, and eggs
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Unpasteurized milk and soft cheese
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High-mercury fish (shark, swordfish, king mackerel)
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Excess caffeine (limit to 200 mg per day)
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Packaged junk foods and sugary drinks
❓ FAQs on Pregnancy Diet (4–6 Months)
1. What is the best food for a 5-month pregnant woman?
Whole grains, leafy greens, dairy, lean protein, and fruits are excellent choices.
2. Can I eat dry fruits during the second trimester?
Yes, almonds, walnuts, dates, and raisins are safe and provide energy.
3. How much water should I drink during pregnancy?
Aim for 8–10 glasses of water daily to stay hydrated.
4.
Do I need supplements if I eat a healthy diet?
Yes, iron, folic acid, calcium, and DHA supplements are usually recommended by doctors.
