Mid-Pregnancy Diet Traffic Light: Eat Right for a Healthier Baby
Mid‑Pregnancy Food Traffic Light: Eat Right for a Healthier Baby
Why this matters
The second trimester is a period of rapid growth for your baby. Balanced nutrition supports bone, brain and organ development—without being complicated. Use this traffic‑light guide to make confident choices at a glance.
Traffic‑light table
| Zone | Best for | Key foods | Examples | Cautions |
|---|---|---|---|---|
| Green enjoy more | Protein, calcium, iron & fibre | Fish (low‑mercury), lean meats, eggs, dairy, legumes, greens, whole grains | Steamed fish + brown rice + spinach; tofu & veg stir‑fry | Prefer gentle cooking; go easy on deep‑fried items |
| Yellow limit | Weight/sugar & blood‑pressure control | Sweet drinks & desserts, salty/processed foods, caffeine | Small coffee; occasional dessert | Caffeine ≤ ~200 mg/day; check labels for added sugar/sodium |
| Red avoid | Food‑borne risk & fetal safety | Raw/undercooked seafood & meats, alcohol, high‑mercury fish | Raw oysters, sashimi, shark/swordfish | Risk of infection/toxins; choose fully cooked, low‑mercury options |
Examples are general guidance. Individual needs vary—follow your clinician’s advice.
Smart shopping & cooking tips
- Build plates with protein + whole grains + colourful veg/fruit
- Choose fresh, minimally processed foods whenever possible
- Watch sugars, salty sauces and ultra‑processed snacks
- Keep hydration steady; warm water is gentle on the stomach
FAQ
Can I drink coffee?
Yes, in moderation. Keep total caffeine to about 200 mg/day (roughly one standard cup). Adjust for strength and other sources like tea or chocolate.
Is sushi okay?
Choose fully cooked options; avoid raw fish and shellfish to reduce infection risk. Ask restaurants about their pregnancy‑safe choices.
Can I have “yellow” foods daily?
They’re best as occasional choices. Focus on mostly green‑zone foods, with small yellow‑zone treats if your overall diet is balanced.
Aug 13,2025