Should You Be Eating For Two During Pregnancy?

Chances are if you’re a mama or mama-to-be (and even if you’re not!), you’ve probably heard someone say that during pregnancy you should be “eating for two”. Well… that’s not exactly true. Today we’re busting that myth and telling you what you should be focusing on when it comes to your pregnancy diet. Let’s get into it…

So… Should you be “eating for two” during pregnancy?

We can totally see where this phrase came from, you’re growing a little human inside and they need food too, right?! But baby certainly doesn’t need as many calories or as much food as mama, so you’d don’t need to literally eat for two. 

It’s generally recommended that women eat around 2000 calories a day, and that’s the same recommendation for your first and second trimesters of pregnancy. In the third trimester, you might need around 200 extra calories per day and if you breastfeed, the CDC recommends an additional 330-400 calories per day – but that’s not as hard to find as you might think! You can find 100 calories in: 

• 1 egg 

• 13 almonds 

• 1 cup of grapes 

• 1 large apple 

• 1/2 a cup of oatmeal 

The amount of extra calories you need during pregnancy can also depend on how active you are — you can speak to your healthcare provider about this at a prenatal appointment!

Here at Baby2Body, instead of focusing on eating for two, we like to think of pregnancy diet as nutrition for two…

Here’s what you should be focusing on during pregnancy: nutrition for two 

Instead of thinking about eating for two during pregnancy, you should start thinking about “nutrition for two”. Rather than extra calories, now is the time to start prioritizing the nutrients in your diet and making sure you and baby are getting everything you need.

A varied and balanced diet throughout pregnancy is key to a healthier & happier mama and baby! Focus on fresh fruits and veggies & speak to your doctor about key nutrients and prenatal supplements.

Here are some key nutrients for each trimester of pregnancy: 

Trimester 1: Folic acid

In the first trimester, folic acid (called folate in its natural form) is important as it helps to prevent something called neural tube defects (or NTDs) such as spina bifida. Find out more in this post. 

Where to get your folate fix: Brussels sprouts, asparagus, avocados, broccoli, and leafy greens like spinach 

Trimester 2: Calcium & Iron

Both calcium and iron are important for baby’s development. Calcium helps to strengthen your baby’s growing bones and teeth whilst iron helps support your body to make more blood to supply oxygen to your baby– it’s pretty awesome what our bodies can do, right?!

Where to get your calcium fix: tofu, sesame seeds, yogurt, collard greens, spinach, cheese, and beet greens 

Where to get your iron fix: Lentils, spinach, garbanzo beans, lima beans, and olives 

Trimester 3: Omega 3s

Omega 3s are really key to your baby's brain and eye development in pregnancy!

Where to get your omega-3 fix: flaxseeds, walnuts, salmon, beef, soybeans, tofu, Brussels sprouts, and cauliflower

Whilst this quick cheat sheet can be helpful to pull out key nutrients, a varied and balanced diet throughout pregnancy is really important and their are lots of key nutrients you’ll need in your pregnancy diet. Check out:

9 Dietary Staples For 9 Months Of Pregnancy

Have a question about nutrition during pregnancy or postpartum? Leave it in the comments!

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