During your fifth month of pregnancy, you're squarely in the middle of your second trimester. The worst of the morning sickness should have passed, and your appetite should have recovered. You need a little more of each healthful food group during this phrase of your baby's development, and vitamins and minerals remain important for the health of you and your baby. Needs vary, so consult a neonatal dietician to plan your ideal pregnancy diet.
Calories
According to the American Pregnancy Association, you should gain one to two pounds per week during your fifth month and throughout your second trimester. The Academy of Nutrition and Dietetics estimates that you need an extra 347 calories per day to promote healthful weight gain during your second trimester, but talk to a dietician to determine your personal caloric needs. These extra calories should come from lean protein, sources of calcium and whole grains, not from sugars, added fats or simple carbohydrates.
Food Groups
A balanced diet during pregnancy includes whole grains, lean proteins, dairy products, healthful oils, fruits and vegetables. Exactly how much you need of each food group depends on your height and prepregnancy weight -- you can find tools to calculate your daily requirements on the USDA's MyPyramid website or MayoClinic.com. In general, a woman of average height and weight needs about eight to nine ounces of whole grains, 6.5 ounces of protein, three cups of dairy, six to eight teaspoons of healthful oils and five to 5.5 cups of fruit and vegetables during her second trimester.
Vitamins and Minerals
Your baby needs plenty of calcium, iron and vitamin D to grow, and you need potassium, iodine, zinc and vitamins C, B6, B12 and E to stay healthy during pregnancy. You might get all the calcium and iron you need from the dairy products, meat and leafy green vegetables in your diet, but your doctor should perform regular blood tests to make sure. If you're short on these minerals or any other vital nutrients, talk to your doctor about taking a neonatal multivitamin. Avoid any supplements that contain retinol, a form of vitamin A that can harm your baby.
Foods to Avoid
Ask your doctor about foods to avoid during pregnancy, aside from the standard suggestions for a healthful diet -- limiting your sugar, fat, red meat and simple carbohydrate intake. Any form of raw or undercooked meat, seafood or eggs can contain bacteria that might pose a danger to your baby, as can soft cheeses, such as brie and Camembert. Although you should try to eat at least two servings of fish each week, stay away from marlin, swordfish, shark and large quantities of tuna. Limit your coffee intake to two cups a day, and don't drink alcohol or do other drugs.
