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
If you have gestational diabetes, anaemia or food allergies/intolerances, ask your clinician or dietitian for a tailored plan.
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.
BR 41166 
US 8002 
MY 6870 
AR 3593 
VN 2922 
MX 2217 
GB 2151 
EC 1908 
