Eating For TWO!

May 25, 2021


What does “Eating For Two” REALLY mean?

“Eating for two” means eating with both mom and baby in mind- not eating double the calories…that would not only be unhealthy and pretty tough for most women to do.

Should I be eating for two?

No. Eating for two is the most common diet blunder during pregnancy. While your baby’s nutrition depends on your diet, this doesn’t mean you need to eat double the amount during pregnancy.

In fact, you don’t need any extra calories in the first trimester. You need about 340 extra calories in the second trimester, and 450 extra calories in the second trimester. If you’re over-or underweight, you may need to eat more or less than these amounts depending on your weight goal. (source)

In fact, eating too much during your pregnancy can have negative consequences:

  • Excess weight gain is difficult to take off after your baby is born
  • Extra weight increases your risk for gestational diabetes, which results in bigger babies
  • Excess weight increases your risk for high blood pressure, which is a symptom of preeclampsia and can damage other organ systems.

Eat 6 times a day: 3 meals and 3 snacks

  • Keeps your blood sugar stable while providing necessary nutrients.
  • Avoid high-calorie/high-sugar, low-nutrient snacks
  • Drink plenty of water: 1-2 liters a day
  • Eat a healthy balanced diet. Examples: dairy, legumes, sweet potatoes, salmon, eggs, broccoli, dark leafy greens, lean meat, fish oil, berries, whole grains, avocados, and dried fruits.
  • Don’t skip meals. This can lead to unstable blood sugar and cause nausea and vomiting. It can also lead to low weight gain.

Note From Your Doula

While it’s important to focus on your health and nutrition during pregnancy, be careful about developing excessive concern with your weight. It’s important to give your body (and baby) the nutrients you need during this time.

Check out the Preparing for Birth class.