Do I Need to Eat for Two During Pregnancy

Eating for two during pregnancy – do you really need to double your intake and can you eat whatever you want? Find out as I bust these myths and give you the facts on healthy pregnancy nutrition.

I am starting a new series called “Myth Monday”. There seems to be so much misinformation out there concerning nutrition that I want to help set the record straight. Each week I’ll debunk a nutrition myth and give you facts, not fiction. If you have any nutrition myth you want busted, let me know! Today I’m starting out with a common nutrition myth many pregnant women wonder about.

Myth: Pregnancy is a time to eat for two – “I finally have an excuse to eat whatever I want!”

Truth: During the first trimester, pregnant women do not need to increase their caloric intake. It is recommended that she increase her daily intake by about 300 calories in the second trimester and about 450 calories during the third trimester. This is not the same as doubling your intake. Instead, it is like adding an extra snack during your day. A daily prenatal multivitamin is also commonly recommended during pregnancy.

Prenatal Nutrition – What Eating for Two Really Means

One thing I LOVE about working with pregnant women is they are very motivated to eat right and exercise (appropriately, of course). All pregnant couples hope for a healthy baby. They want to do everything in their power to make sure he or she gets what is needed to grow and develop properly to ensure at birth, a beautiful and healthy bundle of joy is born. One of those ways is to eat right and get the proper nutrients for you and your growing baby. Just like anyone else, pregnant women need a balanced diet including:

Grains: Whole grain breads, pastas, cereals, brown rice and other whole grains.
Fruits: All types of fruits: fresh, frozen or canned packed in it’s own juice.
Veggies: All types of vegetables: fresh, frozen or canned with no added salt.
Protein: Lean protein from meat, poultry, fish, eggs, beans and legumes, nuts and nut butters, and tofu.
Dairy: Low-fat or fat-free milk, cheese and yogurt.
Fats: Healthy fats such as canola, corn, peanut, safflower and olive oils. Other food sources of healthy fats include avocados, nuts and nut butters, salmon, tuna and flaxseed.
Water: Though not a food group in itself, I am listing water here because it is important. Make sure to stay hydrated throughout your pregnancy. Skip the drinks with caffeine and sugar and go for plain ole’ water.

A daily prenatal multivitamin/mineral supplement is important during pregnancy and can help cover areas where you may be lacking in your diet – but remember to get your nutrients from foods first!

Do you really need to eat for two during pregnancy? @bpoulsonrd busts the myths and gives you the facts Share on X

Try not to get your extra calories from added sugar and fats, which can lead to unhealthy weight gain. Cut down on foods like sugar sweetened beverages, sweets and fried treats. You want to make the most nutritional bang for your buck – so use those extra calories wisely! As far as individual nutrients go, I am usually more concerned about the overall diet – but during pregnancy there are a few in particular to make sure you get enough of:

Folic Acid: Folic acid reduces the risk of birth defects that affect the spinal cord, such as spina bifida. Pregnant women need 600 micrograms of folic acid daily. You can get this important vitamin in your diet through fortified foods such as breads, pastas, and ready-to-eat cereals, natural food sources of folate such as asparagus, spinach, romaine lettuce, and avocados, or through supplements. All women of childbearing age should get at least 400 micrograms of folic acid daily.
Iron: The most common nutritional deficiency during pregnancy is iron deficiency. Pregnant women require at least 27 milligrams of iron per day. Foods high in iron include spinach, kale, leafy greens, beans, fortified cereals, red meat, chicken and fish. If you are vegetarian or do not eat a lot of meat, you can increase iron absorption by combining plant-based sources of iron with foods high in vitamin C. For example, vegetarian chili with plenty of tomatoes and peppers.
Calcium: Calcium is required for the healthy development of your baby’s teeth, bones, heart, nerves and muscles. The baby’s calcium needs come first, so if you don’t get enough calcium it is taken from your bones for the baby. For this reason, it is important you get 1,000 milligrams of calcium daily during pregnancy and throughout your childbearing years. This means at least three daily servings of calcium-rich foods such as low-fat or fat-free milk, yogurt or cheese or calcium-fortified cereals and juices. Plant based sources of calcium include kale, broccoli and Chinese cabbage.
Choline: Choline plays important roles in gene expression, cell membrane signaling, and spinal cord & early brain development. The adequate intake for pregnancy is 450 mg/day. Most prenatal vitamins contain little, if any choline, so it’s important to get it through your diet. Foods high in choline include meats, poultry, fish, dairy products, eggs, cruciferous vegetables, potatoes, soy beans, kidney beans, and some nuts, seeds, and whole grains. See more detailed information about choline here.
Vitamin D: Vitamin D works with calcium to help the baby’s bones and teeth develop. It also is important for healthy skin and eyesight. The daily recommended amount of vitamin D for all women, including those who are pregnant, is 600 International Units (IUs). Good sources include milk or orange juice fortified with vitamin D and fatty fish such as salmon and tuna. Exposure to sunlight can also convert a chemical in the skin to vitamin D.
Omega-3 Fatty Acids: Omega-3 fatty acids are a type of fat found naturally in many kinds of fish and plant oils and include alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). These may be an important factor in baby’s brain development both before and after birth. Pregnant women should aim for at least two servings of fish or shellfish (about 8–12 ounces) per week while pregnant or breastfeeding. Good sources of omega-3 fatty acids include salmon, herring, tuna, sardines, flax and chia seeds, walnuts, and soybean and canola oils. Some foods are also fortified with Omega-3 fatty acids, such as some butters, eggs, yogurts, juices, milks, and soy beverages.

In conclusion, while you may not need to double your intake (only slightly increase during the second and third trimesters), be sure to do the best you can to eat right and get regular physical activity. I know some days you will be tired or sick or plain sick and tired. Everyday you will not be the fruit and veggie queen and some days you’ll forget to take your prenatal vitamin and that’s okay. Just try better the next day and aim for an overall healthy diet and it will all be worth it when you hold that beautiful baby in your arms – I promise! For some ideas on healthy snacks during pregnancy, check out this post by Super Healthy Kids.

**Note: If you are expecting multiples, your energy needs will be slightly higher than what I have listed here. Talk to your doctor or a registered dietitian to learn more.

Sources:

http://www.eatright.org/resource/health/pregnancy/what-to-eat-when-expecting/eating-right-during-pregnancy

http://www.eatright.org/resource/health/pregnancy/prenatal-wellness/healthy-weight-during-pregnancy

http://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000584.htm

http://americanpregnancy.org/pregnancy-health/pregnancy-nutrition/

http://www.acog.org/-/media/For-Patients/faq001.pdf

Author
Recent Posts

Follow me!

Brittany

I'm a registered dietitian nutritionist and mom of four with a passion of helping families build confidence in the kitchen. I share family friendly recipes and helpful tips to help you navigate mealtime one bite at a time.

Follow me!